Family * Travel * Food

Foods That Are High in Trace Minerals

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.

Vitamin D Deficiency Update

Over three years ago, I had some lab work done at my doctor's office and it was discovered that I was vitamin D deficient. My doctor explained that this is very common in people of color and that our skin simply does not absorb vitamin D easily like a fair skin people. The normal range you should be in is 30-100. I was coming in at 12.5. I was placed on a high-dose supplement for 12 weeks and was rechecked. I then came in at 21, but my physician was not happy with that and recommended that I take a daily 5,000 IU D-3 supplement. 

I have been doing that for a full year and would notice a difference in how I felt if I skipped a few days to a week. Since taking the vitamin D supplement, I have felt a lot more energized. Also a lot of odd issues I was having like leg or foot pain, depression, and a few other things seemed to have lessened or ever disappeared altogether. It is amazing how your vitamin D level can affect your overall health. 


I went in last month for my annual physical including labs and my results were amazing. Everything came back normal and my vitamin D level is currently at 50! That is a HUGE improvement and proof that the supplement does actually work. I have even noticed my hair, nails, and skin look even healthier. I have been taking the brand pictured above that I purchase at my local Kroger store, but any kind will do.

If you find yourself feeling sluggish, depressed, achy or just off for no reason, chances are you might be vitamin D deficient. It won't hurt to try a supplement, even at a lower dose to see if it helps. I had such great results and figured I would share it with you all. Be well xoxo

My Hair Is My Best Accessory #HairfinityStyle #ad

I am a Niche Parent Network & Conference Influencer. Thanks to Hairfinity for sponsoring today's post.

I can remember the days of being a little girl and being forced by my mom to get my hair cut in that bowl-shaped bob or those awful home-cut bangs. I hated it! All I dreamed of was having long, flowing hair. I went through so many hairstyles and phases throughout my middle and high school years. I grew up in the late 80s/early 90s so I wore all of the big, poufy hair styles. If you grew up in that time frame, you probably did some dramatic things to your hair whether it was hair color, a permanent wave or overuse of hair products. I was the Princess of hair spray in high school. I wore that signature "fan" on the top of my hair and teased it to make it extra big. I now look back and think; thank goodness the 80s are behind us!

I have always believed that stylish hair is my best accessory. I didn't always have body confidence, so my hair was my main focus. As long as I kept it cut or trimmed and took a few extra minutes each day for "primping," I would look more put together and feel confident. I take great pride in caring for my tresses and have grown to love my hair! I keep it relatively long so that I am able to toss it up into a messy ponytail on those bad hair days.

I have learned some great hair care tips over the years that I incorporate daily. I believe that drinking water is the number one most important thing. On the flip side, over washing is a big no-no. I try to go a day or two between washing to preserve my natural shine and fullness. If I wash it too often, it looks dull and lifeless. Proper diet is also key to fabulous, healthy hair. You must eat a good balance of fruit, vegetables and protein every day. If you can't stick to a healthier way of eating, a vitamin supplement can help. Hairfinity Hair Vitamins help encourage healthy growth from the inside out. Who wouldn't want that?!
The famous reality show sisters, Kim and Khloe Kardashian, have teamed up with Hairfinity Hair Vitamins. They certainly have the hair and style so many of us aspire to have.

Please join in on the #HairfinityStyle Twitter party on 4/26 from 10:00-11:00 PM EST for a recap of the Keeping up with the Kardashians episode and to talk all things hair and fashion.

There will be prizes so make sure you RSVP here and  follow the #HairfinityStyle hashtag. I hope to see you there!

Finally, a multi-vitamin I can take with ease! SmartyPants Gummy Vitamins review

For my entire adult life, I have had difficulty taking multi-vitamins and dietary supplements. Apparently I am allergic to a certain combination of vitamins that bring on flu-like symptoms. Crazy, huh? When I was offered a sample of SmartyPants gummy vitamins to review, I did some quick research. I wanted to read up on them before committing to try them out. My first thought was that my oldest daughter can't take vitamins because she has great difficulty swallowing pills. If anything, she might benefit from them. I decided that she would be the one to review this product in my place. 

Her initial reaction was, "Yum!". She loved the flavors and the fact that she felt like it was more of a treat than anything. I was so curious that I had to try them for myself. I was very nervous because the last thing I would want is to come down with cold/flu symptoms. I went for it and tried them out for a week. Guess what? No bad reactions were had! I couldn't believe it! I finally found something I could take to supplement my relatively healthy diet. They worked out very well for my daughter and she decided that she wants to buy them for herself when she starts her job. 
Here are some facts about SmartPants All-in-One Gummy Vitamins for Adults: 

  • Only Multivitamin + Omega 3s + Vitamin D gummy on the market!
  • Excellent Source of Omega 3 DHA+EPA* from eco friendly small fish oil
  • 225% of the US RDI for Vitamin D + includes 9 other nutrients
  • No High Fructose Corn Syrup, artificial flavors, colors, or preservatives.
  • Gluten & casein free. Made in California in a GMP-certified facility

You can check out SmartyPants on the web or connect with them on Facebook


Whole Foods Market® one-day sale: Supplements 25% off

Date and time of sale: Wednesday, August 21
What'’s on sale: All supplements sold in the Whole Body department
Promotion: 25 percent off all supplements

Reasons to shop for supplements:

Supplements at Whole Foods Market have no artificial colors, sweeteners, flavors or hydrogenated fats.

Even when eating well, a quality multi-vitamin formula can act as a nutritional insurance policy.

The Whole Body department offers supplement selections for all members of the family.
~ Whole Foods™ Kids Essentials supplements donate to Vitamin Angels year round!
~ Don’t know where to start? Here'’s a guide to nutritional support for women and men.
 Sale applies only to items in the Whole Body department. Excludes nutrition bars and sports bars. One day only. While supplies last. No rain checks. No case discounts.


Vitamins make me tired

About three weeks ago I decided to take it upon myself to do something good for my health. I realized that I will turn 40 this year and my body might need a little extra calcium and iron. I started to take a supplement that contained calcium, magnesium and zinc all in one. I also took a slow-release iron pill.
What I did was take one of each, every other day for a total of 4 times. Why only 4 times? It turns out that the combination of vitamins were exhausting me to the point that I had to take multiple naps each day and didn't want to cook, bake or do anything I enjoy. I was tired beyond tired and that is unlike me. I am a very high-energy person and I knew something was wrong. I decided to stop taking the supplements and drink a ton of water. Wouldn't you know that within 4 days, my energy came back and I felt like myself again! From now on I will use the right food as my supplement. I have never been able to take vitamins in combination because they do wonky things to my body. If I take a multi-vitamin, I will end up with flu-like symptoms. Crazy, huh?

Have you ever experienced anything like this before?
Shelly, Mom Files

Vitamin D and your health

I read and have heard on numerous radio and television programs about how the majority of people are vitamin D deficient. Lack of vitamin D can cause or worsen a variety of problems that most people don't realize. If you feel tired all the time or seem to be very moody, lack of vitamin D can be the culprit. This is even more common in states and countries that get a lot of rain, snow or less amounts of sunshine. Getting some sunshine is the natural way to get your vitamin D but is not always enough. Some people who experience chronic pain are not getting enough D in their life. I take one capsule daily to offset what I do not receive on a daily basis. I can always tell if I have skipped more than three days (which I don't make a habit). I feel like I have less energy and I feel aches in my feet. Whenever I hear friends and family complain of always being tired and having aches I tell them to be sure they are getting enough vitamin D. Dwayne is the one who started the whole thing and I am glad I listened. It truly has improved my quality of life and our whole family takes a supplement daily.
Shelly, Mom Files
Blogger Template Created For Mom Files All Rights Reserved