Trace minerals are vital nutrients the human body needs in miniscule amounts. Supporting enzyme functions in processes such as oxygen transport or hormone production, these minerals are essential for life.
Trace elements, often referred to as trace metals, help maintain the health and well-being of living organisms. They're in tissues of plants and animals such as humans, making up less than 0.01% of body weight.
Macrominerals such as calcium or potassium are needed in larger amounts. Trace minerals fulfill specialized functions integral to biological processes.
Common trace elements include iron, zinc, copper, manganese, selenium, iodine, and molybdenum. Deficiencies or excess of these elements can cause serious health problems; as always, balance is the key.
Seven important trace minerals are:
Iron (Fe)
Selenium (Se)
Manganese (Mn)
Molybdenum (Mo)
These minerals are found in various foods like meat, fish, nuts, beans, and whole grains. Human bodies can't produce them and have to get them from food and drink.
They aren't hard to get. The daily level of selenium, for instance, is found in one Brazil nut. Table salt has added iodine, except in Norway, where iodized salt is illegal. Sea salt contains iodine as a trace element.
Origins of Trace Elements
Trace elements arise from the Earth's crust as naturally occurring minerals in soil and rocks, as well as air and water. They enter the food chain through erosion and plant absorption.
Animals acquire the minerals by eating plants or other animals who ate the plants. Trace minerals are effectively passed through the food chain to reach humans.
Environmental factors can influence availability of trace elements. These include soil composition, agricultural practices, and food processing techniques.
The mineral content of soil varies from place to place, impacting local diets. Coastal regions have access to iodine-rich foods like seaweed and fish, while landlocked areas may need iodized salt.
Seven Primary Trace Elements
1. Iron
Iron is essential for the formation of hemoglobin, the protein in red blood cells which carries oxygen throughout the body. Iron deficiency can lead to anemia, with symptoms of fatigue, weakness and low immune function.
While iron is crucial, too much can be toxic. Hemochromatosis or iron overload has symptoms of fatigue, weakness, brain fog, depression, anxiety, erectile dysfunction, joint pain and menstrual disruptions.
Foods high in iron include red meat, spinach and lentils. Iron absorption is facilitated by pairing iron-rich food with vitamin C sources, such as oranges or bell peppers.
2. Zinc
Zinc is necessary for several biological functions, including DNA synthesis, immune response, and wound healing. It is integral to enzyme efficiency, functioning in the catalytic activity of over 300 enzymes.
Zinc is known to shorten the duration of the common cold. Taking zinc lozenges within 24 hours of symptoms can reduce the length of illness.
Most colds last about a week. It's also important to rest and let the virus battle run its course. Otherwise symptoms like fatigue can drag on or develop into more serious conditions like pneumonia.
Zinc helps healthy cell division and growth. Common sources include seafood, meat, and legumes. A deficiency of zinc can manifest in taste disorders as this mineral is important to sensory function.
3. Copper
Copper has jobs in iron metabolism, functioning of the central nervous system and formation of connective tissue and bone. It's a cofactor for the enzymes of energy production.
The blue hue of copper-containing enzymes gives them their characteristic color. The iconic blue of the Mediterranean Sea is attributed to dissolved copper, which also contributes to the color of turquoise stones.
Copper is key for iron metabolism and red blood cell formation. It also helps produce collagen and maintain healthy blood vessels. Foods high in copper include shellfish, seeds, nuts, and whole grains.
Historically, copper has been used for antimicrobial properties. In folklore, copper coins tossed into a well or water source keeps water "sweet", a quality attributed to the spirit of the well ... who might also grant a wish.
Today copper vessels and surfaces are common in settings such as brewing, nutrition and healthcare.
4. Selenium
Selenium is an antioxidant. It helps protect cells from oxidative damage and is essential for the functioning of the thyroid gland. It's necessary for formation of the proteins regulating metabolism.
Selenium is essential for efficient immune response. Low selenium levels can weaken the immune system and cause diverse health problems such as mood disorders, thyroid dysfunction, thinning hair and brittle nails.
5. Manganese
Manganese is vital for bone formation, blood sugar regulation, and the metabolism of carbohydrates and cholesterol. It also acts as an antioxidant, helping mitigate oxidative stress.
Manganese is found mostly in bones, the liver, kidneys, and pancreas. It helps the body form connective tissue, blood clotting factors and sex hormones. It may help clean up contaminated environments.
6. Iodine
Iodine is essential for thyroid hormone production, which regulates metabolism, growth, and development. Deficiency in iodine can lead to thyroid dysfunction such as goiter, and developmental issues.
Pregnant women, the fetus and children need more iodine. Table salt is often iodized to prevent deficiency, the answer to a 19th century American health crisis. This has greatly reduced iodine deficiency worldwide.
7. Molybdenum
Molybdenum is a part of four distinct enzymes in the body helping break down proteins, alcohol, drugs and toxins. Enzymes with molybdenum also work to decompose purines, such as adrenalin, and sulfites.
Foods such as legumes (beans, lentils, peas), grains, leafy vegetables, nuts, and organ meats are excellent dietary sources of molybdenum. Deficiency symptoms include increased heart rate, nausea, vomiting and coma.
In soil, molybdenum deficiency impairs crops. In livestock and agriculture, molybdenum supports the enzymatic functions of both plants and animals.
Bioavailability
The ability of bodies to absorb trace minerals varies. Compounds in foods such as phytates in grains and oxalates in spinach can inhibit nutrient absorption. Cooking, soaking or fermenting can increase bioavailability of these trace elements.
Mental Health
Connections can exist between trace mineral deficiencies and mood disorders. For instance, zinc's effect on mood regulation is a topic of interest in medical research of mental health disorders.
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