Macronutrients are substances necessary for the normal functioning of the human body. They should come with food in an amount of 25 grams. Macronutrients are simple chemicals. It can be both metals and non-metals. However, they do not have to enter the body in its pure form. In most cases, macro- and micronutrients come from food as part of s alts and other chemical compounds.
Macronutrients - what are these substances?
The human body should receive 12 macronutrients. Of these, four are called biogenic, since their number in the body is the largest. Such macronutrients are the basis of the life of organisms. Cells are made of them.
Biogenic
Macronutrients include:
- carbon;
- oxygen;
- nitrogen;
- hydrogen.
They are called biogenic, as they are the main components of a living organism and are part of almost all organic substances.
Other macronutrients
Macronutrients include:
- phosphorus;
- calcium;
- magnesium;
- chlorine;
- sodium;
- potassium;
- sulfur.
Themthe amount in the body is less than biogenic macronutrients.
What are trace elements?
Micro and macro elements differ in that the body needs less micro elements. Excessive intake of them in the body has a negative effect. However, their deficiency also causes disease.
Here is a list of trace elements:
- iron;
- fluorine;
- copper;
- manganese;
- chrome;
- zinc;
- aluminum;
- mercury;
- lead;
- nickel;
- iodine;
- molybdenum;
- selenium;
- cob alt.
Some trace elements become extremely toxic when overdosed, such as mercury and cob alt.
What role do these substances play in the body?
Let's consider the functions that micronutrients and macronutrients perform.
The role of macronutrients:
- Phosphorus. It is part of nucleic acids and proteins, as well as s alts, from which bones and teeth are formed.
- Calcium. Included in bones and teeth. It is also necessary for muscle contraction. Mollusk shells are also made of calcium.
- Magnesium. It is part of chlorophyll, which provides photosynthesis in plants. In the body of animals, it is involved in protein synthesis.
- Chlorine. Its ions are involved in the process of cell excitation.
- Sodium. Performs the same function as chlorine.
- Potassium. Provides retention of the required water in the cell. Participates in the processes of excitation of the cell, and is also necessary forfunctioning of enzymes.
- Sulfur. They are a component of nucleic acids and proteins.
The functions performed by some trace elements are still not fully understood, since the less the element is present in the body, the more difficult it is to determine the processes in which it takes part.
The role of trace elements in the body:
- Iron. Participates in the process of respiration and photosynthesis. Part of the protein hemoglobin, which transports oxygen.
- Fluorine. It is one of the components of tooth enamel.
- Copper. Takes part in photosynthesis and respiration.
- Manganese. Ensures the functioning of the nervous system.
- Chrome. Participates in the regulation of carbohydrate metabolism and regulates blood sugar levels. In addition, it can replace iodine.
- Zinc. It is a component of insulin, a hormone needed to convert glucose into glycogen.
- Aluminum. Participates in the process of regeneration - tissue repair.
- Mercury. It is a component of some biologically active substances. Its role in the human body is not fully understood.
- Lead. Regulates the content of hemoglobin in the blood. Activates some enzymes. Participates in metabolism. Stimulates cell division.
- Nickel. Participates in the processes of hematopoiesis and the synthesis of hormones by the body. Activates the action of the hormone insulin and inhibits the action of adrenaline.
- Iodine. Ensures the normal functioning of the thyroid gland. Needed for thyroid synthesishormones.
- Molybdenum. Removes free radicals from the body. Participates in the synthesis of amino acids. Removes excess iron from the body, retains fluoride.
- Selenium. Promotes the absorption of iodine, is a component of biologically active substances, is part of the heart, striated muscles.
Macroelements of the cell and its microelements
Let's consider its chemical composition in the table.
| Element | Percentage per cell |
| Oxygen | 65-75 |
| Carbon | 15-18 |
| Nitrogen | 1, 5-3 |
| Hydrogen | 8-10 |
| Sulfur | 0, 4-0, 5 |
| Phosphorus | 0, 2-1 |
| Potassium | 0, 15-0, 4 |
| Chlorine | 0, 05-0, 1 |
| Calcium | 0, 04-2 |
| Magnesium | 0, 02-0, 03 |
| Sodium | 0, 02-0, 03 |
| Iron | 0, 01-0, 015 |
| Other | up to 0, 1 in total |
We examined the chemical composition of the cell at the level of elements, but it is worth considering that, naturally, they are not contained in it in their pure form, but are combined into organic and inorganic chemical elements.
What foods have the elements the body needs?
Consider in the table, inwhat foods contain macro- and micronutrients.
| Element | Products |
| Manganese | Blueberries, nuts, currants, beans, oatmeal, buckwheat, black tea, bran, carrots |
| Molybdenum | Beans, cereals, chicken, kidneys, liver |
| Copper | Peanuts, avocados, soybeans, lentils, shellfish, salmon, crayfish |
| Selenium | Nuts, beans, seafood, broccoli, onions, cabbage |
| Nickel | Nuts, cereals, broccoli, cabbage |
| Phosphorus | Milk, fish, yolk |
| Sulfur | Eggs, milk, fish, meat, nuts, garlic, beans |
| Zinc | Sunflower and sesame seeds, lamb, herring, beans, eggs |
| Chrome | Yeast, beef, tomatoes, cheese, corn, eggs, apples, veal liver |
| Iron | Apricots, peaches, blueberries, apples, beans, spinach, corn, buckwheat, oatmeal, liver, wheat, nuts |
| Fluorine | Plant Products |
| Iodine | Seaweed, fish |
| Potassium | Apricots, almonds, hazelnuts, raisins, beans, peanuts, prunes, peas, seaweed, potatoes, mustard, pine nuts, walnuts |
| Chlorine | Fish (flounder, tuna, crucian carp, capelin, mackerel, hake, etc.), eggs, rice, peas, buckwheat, s alt |
| Calcium | Dairy products, mustard,nuts, oatmeal, peas |
| Sodium | Fish, seaweed, eggs |
| Aluminum | Almost all products |
Now you know almost everything about macro and micronutrients.
