Micronutrient deficiencies threaten the health

Micronutrients (from the Greek “micros” - small and latin “nutritio” meals), i.e. the nutrients needed by the body in small amounts, measured in fractions of grams (milligrams and micrograms). Their role in the regulation of the life of the organism is indispensable. Many of the processes in the body, including the metabolism of fats, proteins, carbohydrates, energy security, growth and development are made possible with their participation. Violations related to the deficiency of some micronutrients, now represent a global health problem around the globe, and Kazakhstan in particular.

Deficiency of micronutrients in the diet is widespread, in all seasons and in all age groups, particularly infants and school-age children and women of reproductive age. It is necessary to emphasize the impact of micronutrient deficiencies on physical health, and the intellectual capacity. Intellectual capital is the most important prerequisite for the progress of individual countries and the world at large. However, the shortage of micronutrients necessary for life, which could easily be avoided by continuing to harm generations of reducing the intelligence quotient (IQ) of hundreds of millions of people. In Kazakhstan, according to research of the Kazakh Academy of Nutrition, there is a problem with lack of iron, iodine, zinc and magnesium.
 
Iron deficiency and anemia
Iron - is an integral part of the process of hematopoiesis. Without it hemoglobin synthesis and the formation of normal red blood cells are impossible. In addition, iron taking part in the synthesis and the work of many cellular enzymes provides a recovery and growth of many types of cells, especially epithelial cells of the skin, the gastrointestinal tract, and oral cavity. Also, iron part of the enzymes, which provide tissue respiration.
 
Signs / symptoms of iron deficiency anemia

•  Constant tiredness and decreased performance
•  Loss of appetite
•  Shortness of breath after light load
•  The deterioration of performance in children
•  Noises in the ears, flies flashing before my eyes
•  Pale face, gums, lips, tongue, nails, hands, inside of the eyelids

 
How to protect yourself and loved ones?

•  The first step is to eat right. The best thing the body can absorb so-called heme iron, which is found in foods of animal origin (meat, fish, liver, etc.). Non-heme iron found in plant foods - vegetables, fruits, whole grains.
•  Remember! Ascorbic acid, which is found in vegetables, fruits, juices, improves the absorption of iron, and tea and coffee hinder its assimilation
•  Eat foods rich in iron, zinc and B vitamins, flour, which in addition to mineral properties, has good taste. All fortified foods in their packaging carry the logo " Сапалы азық”/ “Healthy food”)

 
Iodine deficiency
Iodine - a micronutrient necessary for normal growth and development. At Iodine deficiency in the body increases thyroid gland and delays mental and physical development.
The regions where the soil is poor in iodine are highland areas and areas far from the sea, which applies to Kazakhstan. The content of iodine in drinking water plants and in animals is determined by the environment and, as the majority of the soil is low in iodine; the vast majority of food is poor in this micronutrient.

The main source of iodine is food. There is lots of iodine in seafood (clams, sea fish, algae). However, the easiest way to prevent iodine deficiency is the consumption of iodized salt.

•  Use iodized salt in cooking, to prevent all of the family members of health issues due to iodine deficiency.
•  Iodized salt is safe for everyone, including pregnant and lactating women, children and sick people.
•  Iodized salt is of usual color and taste.
•  A person should not eat more iodized salt than the amount that it is usually consumed daily, the rate of salt - no more than one teaspoon a day (5 g.), including the salt in the dishes and products. The use of iodized salt in the number of fully satisfies the human need iodine dosage (150-200 mg).
•  Salt to dishes just before serving, or just until cooked, as iodine evaporates when heated.
•  Pay attention to the expiration date, during long storage iodized salt loses its beneficial properties. Keep iodized salt in a dry place in a sealed container
•  The source of iodine to the fetus and infants - only mother. So mother should consume iodized salt. 

Zinc deficiency
The presence of zinc in the body contributes to normal processes of growth and division of cells, tissue regeneration, reproductive function, brain development, the immune system. Zinc performs variety of functions as it is an essential component of cell membranes and many enzymes. However, the internal resources of zinc are low, and insufficient intake of food can develop zinc deficiency.
 
Symptoms / signs of zinc deficiency

• tiredness, memory loss, sleep disorders;
• mood swings, irritability, hyperactivity, depression;
•  decrease in visual acuity;
•  disruption of the senses: loss of taste, smell disorders;
•  decreased appetite, weight loss, emaciation;
•  scaly skin rash, acne, abrasions, eczema, dermatitis, psoriasis, sores, poor wound healing; ulcers in the oral cavity
•  Nail peeling, the appearance of white spots on them;
•  dull hair, dandruff, growth retardation, hair loss; 

The main method of preventing zinc deficiency in the body is to increase the consumption of the following products: meat, poultry, fish, legumes, whole grains, whole milk, cheese, eggs. Also consume foods rich in iron, zinc and B vitamins.
 
Magnesium deficiency
Magnesium is important for the processes taking place in the muscle cells, responsible for the delivery of ions into cells, nucleic acid synthesis, building the correct structure of DNA, thereby affects the heart muscle, smooth muscle of the internal organs, the respiratory tract and blood vessels, the large muscles of the skeleton, the it has on many vital processes. Lack of magnesium intake, high voltage stress, high mental and physical stress all these lead to the development of magnesium deficiency.
Deficiency of this micronutrient for a long time, will undoubtedly lead to a violation of the functions of internal organs and skeletal muscles, which implies that all the symptoms: high blood pressure, constipation, frequent palpitations, unstable blood pressure, numbness, tingling, burning sensation in the limbs, convulsive muscle details, muscle twitching. Also, there are violations of the nervous system: tiredness, difficulty falling asleep, restless, fitful sleep, feeling of inner tension

 
To prevent the occurrence of magnesium deficiency should consume foods rich in this micronutrient: whole grains, cocoa, nuts, legumes, vegetables, particularly dark green, fruit (bananas, figs, dried fruit).