Microminerals
Microminerals, also known as trace minerals, are essential nutrients required by the body in smaller amounts compared to macrominerals. These include minerals like iron, zinc, copper, selenium, iodine, manganese, fluoride, and chromium, among others. Despite being needed in smaller quantities, they play crucial roles in various bodily functions, such as enzyme activity, hormone production, immune system support, and maintaining healthy bones, among other functions. Consuming a balanced diet that includes a variety of foods can help ensure an adequate intake of these essential microminerals.
List and Describtion of. trace minerals
Absolutely! Here's a brief description of some of the trace minerals:
Iron: Essential for the production of haemoglobin in red blood cells, enabling them to carry oxygen throughout the body. Iron is crucial for energy production and immune function.
Zinc: Aids in immune function, wound healing, DNA synthesis, and cell division.
Copper: Necessary for the formation of red blood cells, collagen production, and the absorption of iron. It also plays a role in energy production.
Selenium: It plays a critical role in thyroid hormone metabolism.
Iodine: It plays a pivotal role in the production of thyroid hormones, Iodine deficiency can lead to thyroid disorders.
Fluoride: Important for dental health, as it helps prevent tooth decay and cavities. It works by strengthening tooth enamel.
Chromium: Helps regulate blood sugar levels by enhancing the action of insulin, which controls glucose uptake into cells.
Manganese: Involved in bone formation, blood clotting, and the metabolism of amino acids, cholesterol, and carbohydrates.
Molybdenum: Assists in the breakdown of certain amino acids and the metabolism of fats and carbohydrates.
Cobalt: A component of vitamin B12, which is crucial for the formation of red blood cells and neurological function.
Nickel: Its role in the human body is not entirely clear, but it might be involved in the metabolism of certain vitamins and minerals.
Vanadium: Believed to play a role in bone health, blood sugar regulation, and cholesterol metabolism, although more research is needed.
Silicon: Supports bone health, connective tissue, and the formation of collagen.
Boron: Thought to be involved in bone health and may support proper metabolism of calcium, magnesium, and estrogen.
Arsenic: Though toxic in high amounts, trace amounts of arsenic are found in the body. Its role in the body is not well understood.
Cadmium: Generally considered toxic, exposure to cadmium can have harmful effects on various organs and systems in the body.
Lead: Toxic heavy metal that can affect almost every organ and system in the body, particularly harmful to the nervous system and development in children.
Tin: Limited information on its role in the body; primarily used in the production of alloys and can be toxic in high amounts.
Beryllium: Found in trace amounts, it's primarily used in various industrial applications and is known to be toxic in higher concentrations.
It's important to note that while these minerals are essential in trace amounts, some, such as arsenic, cadmium, lead, and beryllium, are toxic in higher concentrations and should be avoided.
Sources of Trace elements
Certainly! Here are some natural sources where these trace minerals can be found:
Iron: Found in red meat, poultry, fish, lentils, beans, spinach, tofu, and fortified cereals.
Zinc: Sources include red meat, poultry, shellfish, dairy products, nuts, seeds, and legumes.
Copper: Foods like shellfish, organ meats, nuts, seeds, whole grains, and beans are good sources of copper.
Selenium: Found in Brazil nuts, seafood (such as tuna, shrimp, and sardines), poultry, eggs, and some grains.
Iodine: Seafood, seaweed, dairy products, iodized salt, and some bread are common sources of iodine.
Fluoride: Present in fluoridated water, tea, seafood, and some dental products.
Chromium: Sources include broccoli, potatoes, whole grains, meats, and some spices.
Manganese: Found in nuts, seeds, whole grains, tea, leafy vegetables, and some fruits.
Molybdenum: Present in legumes, nuts, seeds, leafy vegetables, and grains.
Cobalt: It's primarily obtained from foods containing vitamin B12, such as meat, fish, dairy products, and eggs.
Nickel: Present in nuts, seeds, chocolate, legumes, and certain fruits and vegetables.
Vanadium: Found in mushrooms, shellfish, parsley, dill, and some grains.
Silicon: Sources include whole grains, cereals, certain fruits and vegetables, and drinking water.
Boron: Present in fruits (such as apples, pears, and grapes), leafy greens, nuts, and legumes.
Arsenic: Can be found in smal amounts in seafood, rice, and drinking water; exposure to high levels is usually through contaminated water or industrial processes.
Cadmium: Often found in small amounts in shellfish, liver, leafy vegetables, and grains; exposure usually occurs through contaminated water, soil, or industrial activities.
Lead: Can be found in lead-based paints, contaminated water, certain foods, and various products; avoiding exposure is critical.
Tin: Present in canned foods, as well as some fruits, vegetables, and grains due to environmental contamination.
Beryllium: Primarily an occupational hazard in industries such as aerospace, electronics, and manufacturing; not typically a dietary source.
These sources provide varying amounts of these trace minerals, and a balanced diet usually covers the body's requirements. However, it's important to maintain a healthy balance and avoid excessive intake of potentially harmful minerals like lead, arsenic, and cadmium.
Daily requirements of Trace minerals
The daily requirements for trace minerals can vary based on age, gender, pregnancy, and lactation. Here are approximate daily recommendations according to these factors:
Iron:
Adult men: 8 mg
Adult women (ages 19-50): 18 mg
Pregnant women: 27 mg
Lactating women: 9-10 mg
Zinc:
Adult men: 11 mg
Adult women: 8 mg
Pregnant women: 11-12 mg
Lactating women: 12-13 mg
Copper:
Adults: 900 mcg - 1 mg
Pregnant women: 1 mg
Lactating women: 1.3 mg
Selenium:
Adults: 55 mcg
Pregnant women: 60 mcg
Lactating women: 70
Iodine:
Adults: 150 mcg
Pregnant women: 220-250 mcg
Lactating women: 250-290 mcg
Fluoride:
Adults: 3-4 mg
Pregnant women: 3-4 mg
Lactating women: 3-4 mg
Chromium:
Men: 35 mcg
Women: 25 mcg
Pregnant women: 30 mcg
Lactating women: 45 mcg
Manganese:
Adults: 2.3 mg (women) / 2.6 mg (men)
Pregnant women: 2.6 mg
Lactating women: 2.6 mg
Molybdenum:
Adults: 45 mcg
Pregnant women: 50 mcg
Lactating women: 50 mcg
Cobalt:
No established Dietary Reference Intakes (DRIs) for cobalt alone; it's obtained from vitamin B12 sources.
Other trace minerals (Nickel, Vanadium, Silicon, Boron, Arsenic, Cadmium, Lead, Tin, Beryllium):
Specific DRIs are not established due to limited research or toxicity concerns. In general, these minerals are obtained in trace amounts from a varied diet, and there are no specific daily recommendations set by health authorities.
These values are general guidelines and can vary depending on individual health conditions, dietary habits, and other factors. It's important to consult a healthcare professional or a registered dietitian for personalized recommendations.