Our body requires many compounds to work. These serve as building blocks and let us carry out daily tasks efficiently. These compounds can be categorized into macro minerals and micro minerals owing to the amount in which our body necessitates them. Micro minerals are also known as trace minerals.
As the name itself suggests, macro minerals are those elemental compounds required in abundance. They are sodium, potassium, calcium, magnesium, phosphorus, chloride, and sulfur. In contrast, micro minerals are needed in smaller quantities. Their amount doesn't mean that they are less influential in any way. There are nine trace minerals. These include iron, copper, chromium, iodine, zinc, fluoride, selenium, cobalt, and manganese. Some foods are naturally rich in these nutrients. Certain fruits and vegetables, such as spinach, berries, broccoli, etc. When people fail to add these foods in their regular diet, they meet the deficiencies with the help of fruit and vegetable based supplements. Some examples are N1N Organic Super Greens, Elderberry Gummies by Gummies Garden, Balance of Nature, etc.
A balanced diet includes a suitable composition of macrominerals and trace minerals. A lack of these essential minerals can cause hindrances in body functions, suspension in hormone production, metabolic dysfunction, chronic illnesses, osteoporosis, lack of energy, etc. Therefore, intake of trace minerals is vital for your body.
In this article, we have mentioned the primary sources of each of the nine trace minerals separately. You should make sure that you incorporate them into your diet regularly.
1. Chromium
Chromium is an essential trace mineral for a healthy metabolic function. Not only does it help in storing starch and sugar in the body, but it also increases insulin response for regulating blood sugar levels.
Chromium is found in minimal quantities in various foods. Sources of chromium include fruits and vegetables like bananas, potatoes, apples, basil, garlic, broccoli, etc. Traces of dietary chromium are also found in meat and whole grains.
2. Copper
Copper plays a significant role in enzyme activity. This mineral may not hold much importance to you but is an invaluable factor in promoting strong bones and healthy blood vessels. Your body needs this mineral (even if it is in small amounts) to produce energy.
You can obtain copper in minor amounts from shellfish, organ meats, nuts, cocoa, seeds, and whole grains.
3. Fluoride
This vital mineral is widespread, and you're probably quite familiar with it as it is mentioned on almost all kinds of toothpaste. That's because our teeth need to prevent dental cavities and mineralize not just teeth but also bones. When taken in the right amounts, fluoride will surely keep both your bones and teeth strong and healthy.
Fluoride is commonly found in tea, seafood, and even drinking water. It is also present in mouth rinses and toothpaste.
4. Iodine
Never take iodine for granted. This crucial trace mineral is essential for normal thyroid gland function. Supplementary to that, it bolsters immunity and aids insulin action. It's also imperative to take inaccurate iodine amounts because over intake of this mineral may increase blood sugar.
You'll find iodine in a lot of seafood as well as dairy products. Plus, table sugar is also rich in iodine.
5. Iron
Hemoglobin and myoglobin are proteins found in the blood and bone cells. Iron is a significant component of both these proteins and helps in oxygen transport and storage.
Iron is primarily present in meat, legumes, leafy green vegetables, and even some beans.
6. Manganese
Manganese is a trace mineral that is actively involved in antioxidant reactivity. Healing of wounds and formation of bones are some typical roles of manganese. It is a cofactor for enzymes and is associated with protein, carbohydrates, and cholesterol metabolism. This mineral regulates blood sugar levels and acts as a potent nutrient involved in normal brain and nerve functions.
Rich sources of manganese include nuts, pineapples, coffee, tea, and legumes. Drinking water also contains negligible amounts of manganese.
7. Molybdenum
This mineral is involved in enzyme activity for the breakdown of toxins and drugs that enter the body. It also processes proteins into amino acids. Genetic materials like DNA are also broken down via this mineral.
Molybdenum can be found in many plant-based foods, for instance, legumes and nuts. Beef liver is also a pretty rich source of manganese.
8. Selenium
Just like iodine, selenium is a trace mineral involved in normal thyroid function. It plays a crucial role in the reproduction and synthesis of DNA.
Whole grains, seeds, nuts, and legumes are just some sources of selenium. People who eat plenty of plant-based foods are most unlikely to suffer from selenium deficiency.
9. Zinc
A lot of chemical reactions in your body are taking place due to the presence of zinc. This vital mineral is a significant component of your immune system. Its importance in the body is beyond imagination. You might not be able to taste your food well or even smell all those numerous things around you if it weren't for zinc. Vegetarians mostly have a zinc deficiency, but if you're a meat-eater, you'll probably have no problem with your zinc intake.
Zinc can be found in seafood, meats, and foods that are rich in proteins. Oysters are the best-known source, as they contain more amounts of zinc than any other food.
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