Advice 1: How to compensate for the deficiency of copper in the body?

Copper is very important for the formation of red blood cells, synthesis of hemoglobin and myoglobin. She also contributes to the normal functioning of the respiratory and nervous systems, involved in protein synthesis.
How to compensate for the deficiency of copper in the body?

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 compensate for the deficiency of zinc in the body

As one of the vital microelements zinc contributes to healthy functioning of each cell. Normal 2-3 grams of zinc must be present in the human body. And if it experiences zinc deficiency, you should think about how to compensate for the deficiency of the element.
How to compensate for the deficiency of zinc in the body
The role of zinc in the human body is difficult to overestimate. He is actively involved in many important processes, and its deficiency or excess violate the healthy activity of the body, manifesting itself in many symptoms.

The role of zinc in human body

Zinc is involved in the metabolism by breaking down and synthesizing proteins, fats and carbohydrates. It helps the immune system, as it promotes normal activity of antibodies, white blood cells and hormones. Can not do without the participation of zinc and metabolic processes in the adrenal glands, thyroid gland, pituitary gland, ovaries and testes. Zinc is essential for hormone secretion and for the generation and removal from the body of insulin.

More than three hundred enzymes in the body contain zinc. It affects the assimilation of vitamin E and A. the Liver is needed to release vitamin a, which helps and zinc. The integrity of teeth and bone depends largely on the zinc that makes up their structure. For healthy growth and regeneration of bones, tissue, hair requires zinc.

There is an assumption that improper metabolism of zinc in the body may develop Alzheimer's because zinc is needed for the formation of transmitters mediators. In the structure of the eye, zinc is represented predominantly by mineral matter. In a word, zinc is difficult to imagine a healthy human body.

Zinc deficiency

A day in the body should consume 15-20 grams of zinc to the body remained constant, the rate of zinc and 1.5 - 3 grams: in women, zinc is 1.5 grams and for men is 2.5-3 grams.

Causes of zinc deficiency can be many: increased level of estrogen or steroid devices, recent surgery, alcohol abuse, vegetarianism, a large number of lead, mercury, cadmium and copper in the body, pregnancy and lactation, burns, seborrhea, psoriasis and more.

Symptoms of deficiency of zinc include sleep disturbance and memory, fatigue, nervousness, depression, hyperactivity, decreased visual acuity and other senses, anemia, diarrhea, skin diseases, loss of nails and hair, weight loss, loss of appetite, growth retardation, decrease in sexual activity, premature birth, infertility, frequent colds, and so forth.

Ways to compensate for the deficiency of zinc

Lack of zinc in the body can be replenished in two ways: by taking zinc-containing drugs or eating zinc enriched products.

Buy pharmacy drug zinc note - not included in the composition of the synthesized zinc. Zinc sulfate and zinc chloride are poorly absorbed by the body. Choose tablets that contain organic or biological zinc.

Among the products there are many sources of zinc: herring, mackerel, oysters, shrimp, beef liver, pumpkin seeds and sunflower seeds, grains. Especially rich in zinc are wheat bran and its sprouted grains, and sunflower seeds. Therefore, bread with wheat bran or sprouted grains are very rich in zinc, especially if it contains inclusions of seeds.

Advice 3: 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.
How to determine calcium deficiency in the body
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.
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