What are Trace Minerals? The Characteristics and Functions of Essential Trace Minerals

What are Trace Minerals? The Characteristics and Functions of Essential Trace Minerals
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Characteristics of Trace Minerals

Trace minerals are what the body uses to activate enzymes, sustain cellular activity, and absorb and utilize other minerals. Like the macro minerals - potassium, iron, phosphorus, sodium, and calcium - they are essential to the body; they cannot be made, but must come from food or supplements. They originally come from the earth. Both micro and macro minerals are broken down from rock formations, to become soil, plant nutrition, and finally animal and human nutrition. They are used for growth, healing, and energy production. Unlike the macro minerals, the micro minerals are only necessary in minute quantities.

Still, without any one of the essential trace minerals, the body could not survive; and in many cases a deficiency of one or more could lead to serious health problems, even cancer. Few people have a deficiency of certain types of macro minerals, but others are more difficult to absorb, or to find in food sources. Ultimately, a diet high in natural, organic foods, with plenty of fresh fruits and vegetables, as well as whole grains and proteins, will in most cases supply adequate nutrition, although as we age supplements become more and more necessary. A diet high in processed foods and sugar on the other hand, rarely supplies enough of the micro or macro minerals; in fact, it may even inhibit the absorption of some of the essential trace minerals.

List of Micro Minerals

  • Boron This nutrient is needed for healthy bones, muscle growth, and cognitive function. It is also known to increase the absorption rate of calcium, magnesium, and phosphorus. Boron supplements can become toxic in quantities greater than six milligrams per day. Food sources of boron include apples, carrots, grapes, dark leafy greens, nuts, and grains.

  • Chromium This micro mineral’s primary function is the metabolism of glucose. It is important for maintaining balanced, healthy blood sugar levels. This is one essential trace mineral that many people have trouble getting enough of - one in ten Americans are deficient. It is also difficult to determine the requirements of chromium as each person has their own individual needs. In general, athletes who consume a higher quantity of carbohydrates should consume more chromium, while people with insulin-dependent diabetes shouldn’t have any. Food sources of this trace mineral include beef, fish, turkey, cheese, brown rice, corn, green beans, and mushrooms.

  • Germanium Germanium enhances cellular oxygenation, which in turn improves total body health. This essential trace mineral is best when taken from natural, organic food sources. It is found in basically all organic food, with high amounts in shiitake mushrooms, broccoli, celery, milk, and rhubarb.

  • Iodine Found in iodized salt, seafood, garlic, mushrooms, and asparagus, iodine helps to metabolize excess fat and is necessary for thyroid gland health.

  • Molybdenum An integral nutrient for the conversion of purines to uric acid and nitrogen metabolism, as well as bone and teeth health, deficiencies of this micro mineral are linked to mouth and gum problems as well as cancer. Molybdenum is found in sufficient quantities in beans, dark leafy greens, and legumes.

  • Selenium Selenium is used primarily as an antioxidant. This mineral works synergistically with vitamin E to protect free radical damage to fatty material. It is found in high quantities in Brazil nuts (do not take supplements if you are eating Brazil nuts, and do not take supplements or eat Brazil nuts if you are pregnant), brewer’s yeast, broccoli, brown rice, garlic, dairy, meat, grains, and seafood.

  • Silicon This essential trace mineral is known as the beauty mineral because it is vital for the production of collagen and connective tissue. It is necessary for the health hair, skin, nails, teeth, and bones. As we age, the amount of silicon decreases in the body, so supplements should be considered. Also, this mineral is known to help prevent Alzheimer’s disease.

  • Vanadium Used for cellular metabolism, bone and teeth formation, and growth, vanadium is another micro mineral that athletes may need more of. It is also difficult for the body to absorb. Vanadium is found in fish, olives, meat, radishes, and vegetable oils.

Sources:

Balch, Phyllis A. “Prescription for Nutritional Healing.” Fourth Edition (Penguin Books, 2006).

photo credit: Mckaysavage