Microminerals, also known as trace elements, are very important in human health. Though called microelements, they are necessary for the body in trace amounts but are important for numerous physiological processes, such as immune response, energy metabolism, synthesis of hormones, etc. Microminerals include iron, zinc, copper, selenium, and iodine, all of which are vital for normal body processes and play an important role in the health of the body. Knowledge of their necessity may help people improve their nutrition and avoid possible shortages.
However, few people pay much attention to the fact that trace elements are also equally important in their diet. Deficiencies in these essential nutrients can be attributed to the use of modern methods of farming, processed foods, and people’s diets that are restrictive in nature. Deficiency of trace elements can cause a number of diseases ranging from immune deficiency to metabolic disorders. It is important to know the symptoms of trace element deficiencies as they can be treated with changes to diet when detected early enough.
In this blog, we will further discuss the importance of the trace elements and the focus will be made on the individual roles of the mentioned elements, the effects of their deficiency, and the ways to meet the required daily intake. With this knowledge of these important nutrients, we hope to increase awareness and promote early prevention of diseases through proper nutrition.
Understanding Trace Elements
Microminerals or trace elements are the nutrients the body needs in minimal quantities which are below 100 milligrams per day. Although their need is relatively low, trace elements are involved in important physiological processes such as metabolism, immune response and formation of hormones.
The Main Essential Trace Elements and Their Roles
Iron
Role: Iron is an important part of hemoglobin, the protein in red blood cells that carries oxygen to the body tissues. It is also implicated in energy metabolism and the operation of immune cells.
Deficiency Effects: Iron deficiency is known to result in anemia, which in turn causes fatigue, weakness and pale skin. It can also affect the brain and the body’s ability to fight off diseases and infections.
Sources: Beef, pork, lamb, venison, chicken, turkey, fish, lentils, beans, spinach, and fortified cereals.
Zinc
Role: Zinc is important for proper functioning of the immune system, for the process of wound healing, for protein synthesis and DNA synthesis. It also has a function in taste and smell.
Deficiency Effects: Zinc deficiency gives rise to a higher risk of infections, impaired healing of the wounds, hair loss and skin lesions. That is why it may also have an impact on the growth and development of children.
Sources: Meat, fish, nuts and seeds, pulses, fish, dairy products and whole grains.
Copper
Role: Copper plays a role in iron absorption, proper skin tissue formation and the immune system. It also plays a role in generating energy in cell.
Deficiency Effects: Deficiency of copper can cause heart related issues, anemia and decreased bone density. It can also affect the brain and the immune system and also the body in general.
Sources: Shellfish, nuts and seeds, whole grains, and organ meat.
Selenium
Role: Selenium has been cited to have antioxidant activity since it prevents cells from being damaged by a process called oxidation. It is involved in the metabolism of thyroid hormones and immune response of the body.
Deficiency Effects: Deficiency of Selenium causes Keshan disease, a type of heart disease, low immunity and thyroid disorders.
Sources: Brazil nuts, fish and other seafoods, organs meats, eggs.
Manganese
Role: Manganese is essential in bone formation, carbohydrate and lipid metabolism and as an antioxidant.
Deficiency Effects: Manganese deficiency is associated with bone development abnormalities, reproductive problems and metabolic dysfunction.
Sources: Cereals, nuts, raw vegetables and tea.
Iodine
Role: Iodine is essential in the production of thyroid hormones which are responsible for metabolism, growth and development.
Deficiency Effects: Lack of iodine leads to goiter and poor development of children’s brain and other body organs.
Sources: Iodized salt, fish, milk products, and egg yolk.
Chromium
Role: Chromium also helps in the metabolism of carbohydrates and lipids and has an impact on the regulation of blood sugar levels in the body.
Deficiency Effects: Chromium deficiency has been associated with insulin resistance, glucose intolerance and risk of type 2 diabetes.
Sources: Meats, fish, whole grains, nuts, fruits, and vegetables of particular types.
Here’s how deficiencies can lead to health issues:
Cardiovascular Disease:
It was found out that low levels of selenium and copper increase the chances of heart diseases because of their importance in the antioxidant system and cholesterol.
Immune Disorders:
Zinc and selenium are two minerals that are essential in the proper functioning of the human immune system. Their deficiencies can cause immune response to be poor thus making the individuals prone to infections.
Metabolic Disorders:
Microelements like chromium have a crucial function in the regulation of blood sugar levels. This mineral deficiency causes insulin resistance and raises the chances of developing type 2 diabetes.
Thyroid Issues:
Lack of iodine is a major cause of thyroid problems. Lack of iodine in the body can cause hypothyroidism and other related illnesses such as fatigue and weight gain.
Here are practical tips for ensuring you get enough essential trace elements:
Eat a Balanced Diet:
It is also advised to consume a wide range of foods in order to get all the necessary nutrients. Include a variety of foods in the diet to increase the chances of getting the required trace elements in the body such as fruits, vegetables, whole grains, lean meats, and healthy fats.
Consider Supplements:
If you have difficulty in getting your nutrients through foods, you may consult your doctor on the possibility of taking trace mineral supplements. This is particularly relevant for those who have some dietary preferences such as vegans or those who have some health issues.
Regular Check-Ups:
Daily blood tests are recommended to check the levels of trace elements and detect the lack of some of them. Consult a doctor if you have symptoms that may indicate you have a deficiency.
Stay Informed:
Learn about foods that contain trace elements and try to include them in your diets. Knowledge of labels and foods can greatly determine one’s health status.
Conclusion
Trace elements are crucial for the body to remain healthy and perform a variety of functions in the body. Some of these micronutrients include iron, zinc, copper, selenium, and iodine, all of which are involved in immune function, metabolism and endocrine functions. Lack of these trace elements is known to cause a lot of health complications, thus the need to have a balanced diet that would supply the body with these nutrients.
To obtain enough amounts of trace elements, people should consume a balanced diet that includes whole grain products, fruits, vegetables, nuts and lean meats. Additional information regarding the checks on one’s health and the symptoms of deficiency can also help in enhancing the health. When we focus on trace elements in our diet, we are promoting a healthier lifestyle and giving ourselves the tools to lead healthier and better lives.
