On norms of consumption of copper
With the consumption of copper should be careful, because the body's need for this mineral in the normal state is not so great. The daily rate ranges from 1.5 to 3 mg.
The excess copper leads to equally serious consequences, than its lack. You experience mental disturbances and even seizures.
In the presence of various diseases and pregnancy, alcoholism, the need for copper increased significantly.
Copper deficiency in the body can be recognize the totality of characteristic symptoms. This interferes with the synthesis of the pigment in the skin and the hair, the hair starts to fall intensely. Anemia, of appetite, disturbed digestion.
Worsens respiratory system and skin. The characteristic skin rash. The person becomes boring and prone to depressive States, reduced immunity.
To avoid these ailments, you need to get enough copper from food. In a normal varied diet the problem of shortage of copper practically does not occur. Be aware that alcohol consumption causes a shortage.
Food-sources of copper
A leader in the content of copper is the liver of fish: cod and Pollock. These products contain about 10 mg of copper per 100g, which abundantly covers the daily requirement for an adult. You should control your consumption of these foods because of the high content of copper can easily lead to an excess in the body.
Animal liver is also rich in copper, but contains more than a moderate quantity in comparison with the liver of fish. Beef liver has the 3.8 g per 100 g, which perfectly matches the daily allowance of this mineral. A little less copper is in pork liver, about 3 mg per 100 g
Further, it is worth to pay attention to some types of nuts and legumes. Peanuts and hazelnuts contain about 1.15 mg of copper per 100g, while the pea – 0.75 mg. Pistachios and walnuts are somewhat behind on this indicator, with about 0.5 mg per 100 g.
Copper contain many seafood. In shrimp it contains more than nuts and legumes. The octopus meat content of copper reaches 0,435 mg per 100 g of product, in the meat of squid is 1.5 mg per 100g.
Also enough copper is found in many cereal crops, an average of about 0.5 mg per 100g. Among them, buckwheat, lentil, rice, wheat. Copper-rich cereal and also beans.
A small number also contain copper and some fruits. Among them apricots and pears, 100 g which is approximately 0.1 mg of copper.
Advice 2: How to determine calcium deficiency in the body
Calcium deficiency is quite insidious pathology, the consequences of which the person feels immediately, as they are practically invisible and only become apparent after months or years in the form of osteoporosis, fragile nails, hair and teeth, as well as other unpleasant diseases. However, if you define a lack of calcium in the early stage, illnesses were entirely avoidable.
The first signs of calcium deficiency referred the frequent occurrence of anxiety, tension, irritability and fatigue. Calcium deficiency also affects the appearance – the skin ceases to be elastic, dries and becomes dull, while nails and hair become brittle, and the teeth begin to deteriorate at a disastrous speed. In children lack of calcium often leads to the development of scoliosis and flat feet.
In addition, when this problem arises a feeling of constant flowing of muscles also often develop cramps and bouts of muscle cramps in the legs, which are often disturbed in the night. The lack of this element in the body is manifested by involuntary tremors of the extremities, as well as the development of spastic colitis and constipation. The main part of the calcium enters the human body with food, after which it is absorbed in the intestinal tract, and its exchange occurs in the tissue of the bones. The optimum level of calcium in the blood must be from 2.15 - 2.5 mmol/L.
Traditionally, the lack of calcium in the body is determined by laboratory and instrumental studies, representing the blood or measurement of bone density (densitometry). However, for starters, you can do without specialized diagnostic, defining the probability of its occurrence in the risk group on a number of specific factors. Thus, the person experiences a calcium deficiency if he didn't eat daily at least three servings of dairy products (yogurt, cheese, milk, cheese).
Affects the availability of calcium and Smoking and constant stresses. However, to make up for the lack, do not have to start fanatically to eat dairy products (although their frequent consumption is the solution to the problem). Enough to buy a quality product containing in its composition calcium and vitamin D, and also to take vitamin complexes, which include the necessary human minerals – copper, magnesium, manganese, boron and zinc. They will accelerate the absorption of the calcium and allow it to be absorbed in the body to the maximum. In addition, make sure to give your body the physical activity, without which bones will not strengthen even with daily use of dairy products.
People with calcium deficiency may experience strange desire – for example, he may want to eat chalk or plaster.