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Trace minerals and why they’re important

Health is a hot topic. But most of the time, it’s the power of protein, the value of vitamins, and the might of major macrominerals like calcium and potassium that get all the attention. However, there’s another group of lesser-known minerals called trace minerals, which are just as important, yet often overlooked. Trace minerals have earned their name because your body only needs a tiny amount of each. Even though you only need them in small amounts, they have an enormous impact on your overall health and well-being. So, discover what are trace minerals, digest the different types, and learn the many trace mineral benefits. Then, get a taste of the foods that can help increase your levels and the recommended amounts of each trace mineral you need to see how a little can do you a lot of good.

The essentials on trace minerals

Beyond the alphabet of vitamins, there’s another group of nutrients known as essential minerals. These minerals are considered “essential” because they’re vital for good health. There are more than a dozen essential minerals which are divided into two categories: one is macrominerals and the other is microminerals, which are also called trace minerals. The difference between trace minerals vs. macrominerals is how much your body needs. Macrominerals, such as calcium and magnesium, are needed in large amounts. With trace minerals like zinc and copper, your body only needs a tiny bit because a little goes a long way.

A healthy look at the nine you need

There may be only nine essential trace minerals, but they play a vital role in hundreds of your body’s functions. They essentially keep your heart beating, your muscles moving, your brain working, your bones strong, and offer many more health benefits. The essential trace minerals list includes:

Iron – This trace mineral is a must for energy production and carrying oxygen through the bloodstream.
Zinc – The nutrient needed for proper immune function, wound healing, and metabolism.
Copper – An essential mineral that supports energy production, iron absorption, and proper brain signaling.
Manganese – Vital for strong bones, healthy metabolism, and wound healing.
Selenium – Along with acting as an antioxidant to protect cells from damage, selenium helps prevent cognitive decline and boosts the immune system.
Iodine – Important for ensuring healthy thyroid function, which is vital for proper metabolism and growth.
Fluoride – The key to stronger teeth and bones, along with fewer cavities.
Chromium – Another must for proper metabolism, chromium is needed to regulate blood sugar levels and properly absorb protein, carbohydrates, and fats.
Molybdenum – This mineral is critical for breaking down proteins, medications, alcohol, and toxins.

Food for thought on trace minerals

By eating a varied and balanced diet, it’s simple and convenient to get a healthy amount of trace minerals in food. But how do you know which foods provide which nutrients? Reach for these foods to ensure that you satisfy your body’s needs for each:

Iron – Superior sources of iron include clams, oysters, beef liver, red meat, poultry, lentils, spinach, and iron-fortified breakfast cereals.
Zinc – Pile your plate with oysters, lobster, chicken, turkey, legumes, and dairy products.
Copper – Look for beef liver, oysters, mushrooms, sesame seeds, dark chocolate, and potatoes.
Manganese – Eat plenty of mussels, nuts, brown rice, chickpeas, pineapple, and spinach.
Selenium – Increase your intake of selenium with Brazil nuts, seafood, pork, beef, poultry, and whole grains.
Iodine – This nutrient is naturally found in seaweed, seafood, iodized salt, milk, Greek yogurt, eggs, and whole grains.
Fluoride – Find fluoride in drinking water, black tea, shrimp, crab, grapes, and raisins.
Chromium – Fulfill your chromium cravings the most with grape juice, whole wheat breads, brewer’s yeast, beef, ham, and broccoli.
Molybdenum – This mineral is found in black-eyed peas, beef liver, and lima beans.

Update your intake of trace minerals

Trace minerals are essential throughout life. The amount of each nutrient you need depends on several factors, including your gender, your age, and your overall health. While you should speak to your CarolinaMD-affiliated doctor to determine your ideal daily dose, health experts recommend the following guidelines:

Iron – 18 mg per day for adult women, 10 mg daily for adult men, and the dosage for children and teens ranges from 7 mg to 15 mg.
Zinc – 8 mg to 12 mg per day for adults, while children and teens need from 2 mg to 9 mg each day.
Copper – 900 mg per day for adults, between 700 mcg to 890 mcg daily for teens, and 340 mcg to 440 mcg for children over one year old.
Manganese – 1.8 mg per day for adult women, 2.3 mg daily for adult men, and the dosage for children and teens ranges from 0.6 mg to 2.2 mg.
Selenium – 55 mcg per day for adults and teens over age 14, while children need from 15 mcg to 40 mcg each day.
Iodine – 150 mcg per day for adults and teens over age 14, while children require 90 mcg to 130 mcg each day.
Fluoride – 3 mg per day for adult women, 4 mg daily for adult men, and the dosage for children and teens ranges from 0.5 mg to 3 mg.
Chromium – 25 mcg per day for adult women up to age 50 and 35 mcg daily for adult men up to age 50. Older women need 20 mcg and older men require 30 mcg. The dosage for children and teens ranges from 5.5 mcg to 35 mcg.
Molybdenum – 45 mcg per day for adults, while teens over age 14 need 43 mcg daily, and younger teens and children demand between 3 mcg to 34 mcg each day.

When it comes to getting a healthy amount of trace minerals, small amounts can make a big difference in your overall well-being.

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