Aluminum Rich Foods


Aluminum is the most important immunotoxic microelement for human health, which was able to be isolated in its pure form only 100 years after its discovery.

The high chemical activity of the mineral determines its ability to combine with a variety of substances.

In an adult, the aluminum content is 50 milligrams.

The concentration of the element in the internal organs, micrograms per gram:

  • lymph nodes – 32,5;
  • lungs -18,2;
  • liver – 2,6;
  • fabrics – 0,6;
  • muscles – 0,5;
  • brain, testes, ovaries – according to 0,4.

When inhaling dust with aluminum compounds, the content of the element in the lungs can reach 60 micrograms per gram. With age, its amount in the brain and respiratory organs increases.

Aluminum is involved in the formation of the epithelium, the construction of connective, bone tissue, affects the activity of food glands, enzymes.

The daily norm for an adult varies in the range of 30 – 50 micrograms. It is believed that 100 micrograms of aluminum is present in the daily diet. Therefore, the body’s need for this trace element is fully satisfied through food.

Remember, from foods rich in aluminum, only 4% of the compound is absorbed: through the respiratory tract or digestive tract. The substance accumulated over the years is excreted in urine, feces, then, exhaled air.

Useful Properties

This element of the periodic table belongs to the category of compounds that play a paramount role in the human body.

Aluminum Features:

  1. Regulates, accelerates cell regeneration, thereby prolonging health and youth.
  2. Participates in the formation of cartilage, ligaments, skeleton, muscle, bone and connective tissues, promotes epithelialization of the skin.
  3. Increases the activity of enzymes for digestion and the digestive capacity of gastric juice.
  4. It is necessary to develop and improve the body’s perception of phosphate, protein complexes.
  5. Activates the thyroid gland.
  6. Strengthens bone tissue.

In addition, aluminum is contained in biomolecules, creating a strong bond with the atoms of nitrogen and oxygen. The trace element is indicated for people with bone fractures and for people suffering from acute, chronic hyperacid gastritis, gastric ulcer, osteoporosis.

Lack of aluminum

A micronutrient deficiency in the body is such a rare occurrence that the likelihood of its development is reduced to zero.

Every year, the amount of aluminum in the human diet is growing rapidly.

The compound comes with food, water, food additives (sulfates), medicines, and sometimes with air. In medical practice, throughout history, several isolated cases of substance deficiency in the human body have been recorded. Thus, the actual problem of the XNUMXst century is rather the oversaturation of the daily menu with an element than the development of its insufficiency.

Despite this, consider the consequences of a deficiency of aluminum in the body.

  1. General weakness, loss of strength in the limbs.
  2. Slowing down the growth, development of children and adolescents.
  3. Violation of coordination of movements.
  4. The destruction of cells, tissues and the loss of their functionality.

These deviations occur if a person does not regularly receive a daily norm of aluminum (30-50 micrograms). The poorer the diet and the lower the intake of the compound, the more intensely the symptoms and consequences of the shortage appear.


Excess trace element is toxic.

The increased aluminum content is dangerous for human health, since immunity is reduced, and sometimes irreversible changes in the body occur, which dramatically reduce life expectancy.

Reasons for exceeding the permissible micronutrient norm

  1. Work in a factory where the air is saturated with various aluminum compounds, which leads to acute vapor poisoning. Aluminosis is an occupational disease of people working in metallurgy.
  2. Living in places with a high content of substances in the air and the environment.
  3. The use of aluminum utensils for cooking and nutrition from them.
  4. Taking medications with a high trace element content. These drugs include: antacids (phosphalugel, maalox), vaccines (against hepatitis A, B, papilloma virus, hemophilic, pneumococcal infection), some antibiotics. With prolonged use of such drugs, aluminum salts accumulate in the body, causing an overdose. To prevent this phenomenon during therapy, it is necessary to simultaneously use choleretic, diuretics and medicines with magnesium, silver ions, which remove, inhibit the action of the element.
  5. The use of decorative, preventive cosmetics, which include aluminum (antiperspirant deodorants, lipstick, mascara, creams, wet wipes).
  6. Acute, chronic renal failure. The disease contributes to the accumulation and prevents the removal of aluminum salts from the body.
  7. Oversaturation of the diet with foods rich in this trace element. Remember, any food products with a long shelf life, packed in foil, iron cans can accumulate a lot of aluminum. Such products should be discarded. In addition, today the following food additives regulated by state standards and approved for use in production are registered: E520, E521, E522 / E523. These are aluminum sulfates or salts. Despite the fact that they are absorbed less actively than the compounds that come with food or medicines, such substances slowly poison our body. Their greatest number is concentrated in sweets, canned food.
  8. The ingress of aluminum ions into the body with drinking water, which is still processed at a water treatment plant. In regions subject to abundant acid rain, lake and river water bodies are characterized by an excess of AL concentrations in comparison with the norm by dozens of times, which leads to the death of mollusks, amphibians, and fish.

Thus, no one is safe from an oversupply of aluminum in the body.

Characteristic signs of excess trace element:

  • decreased hemoglobin;
  • a decrease in the number of red blood cells in the blood;
  • cough;
  • loss of appetite;
  • nervousness;
  • constipation;
  • mental disorders;
  • problems with the digestive tract, kidneys;
  • impaired speech, orientation in space;
  • clouding of the mind;
  • memory lapses;
  • convulsions.

Consequences of the toxic effects of trace elements:

  1. The development of osteomalacia, a disease associated with softening of bone tissue, which disrupts the musculoskeletal system, leads to bone fractures, an increase in injuries.
  2. Brain damage (encephalopathy). As a result, Alzheimer’s disease develops. This condition manifests itself in increased nervousness, apathy to everything around, memory impairment, a tendency to sharp causeless stress, depression. In old age, progressive dementia occurs.
  3. Dysfunction of the gastric tract, intestines, kidneys.
  4. Trembling of the head, cramps in the limbs, the development of arthritis, anemia, rickets.
  5. Inhibition of the metabolism of calcium, phosphorus, magnesium, copper, iron, zinc in the body.
  6. Disruption of the central nervous system.
  7. Inadequate production of salivary enzymes.
  8. Shortening a person’s life.

Remember, aluminum belongs to the category of immunotoxic minerals, therefore, to maintain health, you need to monitor the amount of incoming compound daily in the body.

Natural sources of aluminum

The trace element is mainly found in plant foods and bakery products, due to the baking of the latter in aluminum utensils. In addition, dyes, food additives under the sign of E520-523, yeast, canned food regularly supply this person with this compound. Every year, the metal content in finished “store” products is growing rapidly.

Meat, fish, milk products, eggs in 50 – 100 times poorer in this microelement than vegetables, fruits, berries.

Table No. 1 “Sources of Aluminum”
product NameThe amount of aluminum per 100 grams of product, micrograms
Oat flakes1970
Rye grains1670
Zlak sorghum1548
Wheat grains1520
Rusks, bagels, muffin1500
Pistachios, Nutmeg1500
Wheat flour 1 varieties1400
Wheat flour 2 varieties1220
Rice cereal912
Jerusalem artichoke815
Beet tops815
Savoy cabbage815
White cabbage570

When eating foods rich in aluminum, remember that the microelement slows down the absorption of ascorbic acid, pyridoxine, iron, magnesium, calcium, vitamin C and sulfur-containing amino acids. Therefore, these compounds are recommended not to be combined or to increase the intake of minerals.

Ways to decrease in the body

Complete rejection of the use of aluminum utensils (plates, pots, pans, baking dishes) and the use of canned products. Hot food in contact with the walls of the container is saturated with the salts of the metal from which it is made. Exclusion from the diet of foods containing a large amount of this element. Purification of water from aluminum salts using a filter.

Getting rid of cosmetics, which include this trace element. Read the product composition before purchase!

Saturation of the diet with products containing magnesium, silver ions, which neutralize the action of aluminum.

In addition, nutritionists recommend the use of drugs with aluminum hydroxide (suppressing the acidity of gastric juice, anti-inflammatory and anti-hemorrhoidal) only in emergency cases.

Thus, aluminum is the most important trace element for human health, which is found in the brain, liver, bone, epithelial tissues, lungs and with moderate consumption (50 micrograms per day) improves digestion, skin condition, parathyroid glands and is involved in the creation of protein complexes and building bones.

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