In the field of nutrition, a lot of focus is given to macronutrients such as carbohydrates, proteins, and fats. However, the frequently neglected essential trace elements are also as crucial for the health and wellbeing of an individual. These are essential elements that the body must obtain in very small amounts to perform a variety of functions such as metabolism, immune response, and cell repair. Awareness of the importance of trace elements can help explain their effect on our health and stress the necessity of their inclusion into our diets.
Micronutrients like iron, zinc, copper, selenium, iodine, manganese, and molybdenum are required for numerous activities in the body. For example, iron is important for oxygen transport in the blood and zinc in immunity and wound healing. All the trace elements play a specific role in our physiological health, so they are all important in our diet. Although they are needed in a small amount, their deficiency causes a variety of health complications, it is therefore important to have knowledge on the roles of these minerals.
This blog is intended to discuss the roles of some critical trace elements and the value they bring to the table. Understanding the functions of each trace mineral and identifying the dietary sources of these nutrients will allow readers to develop a new appreciation for these ‘tiny but mighty’ nutrients. If we can understand the role of trace elements in health, we are opening the door to better health, energy, and longevity.
What is the meaning of Essential Trace Elements?
Microminerals are also known as trace elements because the human body needs them in small quantities to enable it to perform certain biochemical activities. While they are required in lesser amounts than macronutrients, they play a very significant role in the body.
Some of the most important trace elements include:
1. Iron: The Oxygen Carrier
Role and Importance: Iron is an important part of hemoglobin, the protein within red blood cells that delivers oxygen from the lungs to the body’s tissues. It also has significant functions in energy generation and utilization processes. Iron is particularly vital for athletes and other people with high activity levels as it helps to maintain energy and endurance.
Health Consequences of Deficiency: Deficiency of iron in the body leads to iron-deficiency anemia that exhibits symptoms such as fatigue, weakness, pale skin, and compromised immune system. This condition is most often seen in women, children and vegetarians because of poor diet intake.
Sources of Iron:
Heme Iron: Present in animal foods (lean meats, poultry, fish) and is absorbed better by the body than vitamin B6.
Non-Heme Iron: Available in plant foods such as beans, lentils, spinach, and fortified cereals. To enhance the absorptiion of iron, it is advisable to take these food items with vitamin C containing foods such as fruits in the citrus group.
2. Zinc: The Immune Booster
Role and Importance: Zinc is useful in the body and has benefits to the immune system. It has a part to play in the formation of immune cells and helps the body fight against infections and help in the repair of injured tissues. Moreover, it is involved in protein and DNA synthesis and cell division and as such is important in the growth and development during pregnancy, childhood and adolescence.
Health Consequences of Deficiency: Lack of Zinc could lead to poor resistance to diseases, long time to recover from injuries, loss of hair, and skin diseases. It may also lead to growth retardation in children.
Sources of Zinc:
Animal Sources: Shellfish especially oysters, red meat, poultry, dairy products.
Plant Sources: Legumes, nuts, seeds, whole grain products and ready breakfast cereals fortified with folic acid. But plant zinc is less absorbable because phytates bind with zinc and reduce its bioavailability.
3. Copper: The Heart Health Protector
Role and Importance: It is an important co-factor in iron metabolism and is involved in the synthesis of hemoglobin which aids in oxygen transport. Also, copper is involved in the proper functioning of blood vessels, nerves, and the immune system of the body. It also plays an antioxidant role in preventing cell damage resulting from oxidation.
Health Consequences of Deficiency: Copper deficiency results in anemia, reduced immunity and cardiovascular diseases. Signs may be tiredness, lack of color in the skin, and being unable to regulate body temperature.
Sources of Copper:
Rich Sources: Cashew nuts, seeds, whole grain products, liver, fish, particularly oysters, and dark chocolate.
4. Selenium: The Antioxidant Warrior
Role and Importance: Selenium is a trace element that is required for multiple functions in the body, including its antioxidant activity to limit the formation of free radicals. It is also involved in the metabolism of thyroid hormones and immune system regulation, which is why it is so important.
Health Consequences of Deficiency: Deficiency of selenium has been linked to heart diseases, decline in the mental ability and weakened immune system. It can also cause a heart ailment known as Keshan disease.
Sources of Selenium:
Selenium-Rich Foods: Brazil nuts, fish (tuna and shrimp), eggs and dairy products as well as whole grain foods. Selenium levels in plant foods are dependent on the soil in which the food is grown.
5. Iodine: The Thyroid Regulator
Role and Importance: Iodine is one of the most important elements that are used in the synthesis of thyroid hormones which control metabolism, growth and development. Thyroid function and energy levels are influenced by iodine intake, so it is crucial to have enough of it.
Health Consequences of Deficiency: Iodine deficiency leads to goiter and hypothyroidism, which have symptoms like fatigue, weight gain and cold intolerance. Some pregnant women may not have these nutrients in their diet and therefore such development problems may be inherited to the babies.
Sources of Iodine:
Common Sources: salt, fish, seaweed, dairy products and eggs.
6. Manganese and Molybdenum: The Function and Significance of Enzyme Activators
Manganese: This microelement acts as an antioxidant and takes part in the formation of bones and fats and carbohydrates metabolism. It is also involved in reproduction and in the formation of connective tissue.
Molybdenum: Some of the enzymes that are involved in the breakdown of poisons and toxins in the body need this mineral; poisons and toxins such as sulphur containing compounds.
Health Consequences of Deficiency: Manganese and molybdenum are micronutrients and deficiency is extremely rare but deficiency causes osteoporosis and metabolic disorders respectively.
Sources of Manganese and Molybdenum:
Manganese Sources: Cereals, nuts, green leafy vegetables and tea.
Molybdenum Sources: Beans, cereals, seeds and vegetables particularly those with green leave.
The Role of Nutrition
The recommended daily allowance of these micro nutrients is better gotten from balanced diet and taking a wide range of foods. It is possible to meet all the nutrient needs of the body through balanced diet that includes fruits, vegetables, whole grains, lean proteins, nuts and seeds.
Supplements can be helpful in certain situations, for example, when the doctor has prescribed a certain amount of vitamins and minerals or when the organism has a higher demand for such substances, still, it is always better to talk to a healthcare provider before starting a supplementation. Excess intake of the supplements can cause harm and lead to toxicity.
Conclusion
Trace nutrients are indispensable in the body because they are involved in several fundamental metabolic processes that support life. From the immune system to metabolism and cell repair, these trace minerals are essential, no matter how small their quantities. That is why knowing our individual roles and ensuring that our daily diets are high in these nutrients can greatly improve our quality of life and avoid possible deficiencies that could cause severe problems. When working toward a healthy and a balanced diet with the nutrients, do not underestimate the importance of the trace elements in bringing out the potentials of your body to a healthier and a more vibrant living.
