Trace nutrients in the body are needed in
trace amounts for the bodies to function properly. Even though these are
generally in fewer amounts the body still needs them for very vital functions
so don’t discredit the importance of these nutrients in the human body. Even
the slightest deficiencies can lead to serious health problems. Most of the
time you don’t have to worry about deficiencies from trace elements because the
body gets them from plant foods and meats which is the general human diet.
If you ever feel that you’re unwell and the
doctors can’t pinpoint to a reason then it may be a deficiency in one of these
trace elements. There are 21 essential nutrients required by the human body to
function properly. They are called essential because the human body can’t
manufacture these nutrients on its own. It relies on other sources to replenish
them. Out of these 21, 5 are major which are calcium, phosphorus, sodium,
magnesium, and potassium. The others are trace minerals which are iron, copper,
cobalt, manganese, molybdenum, zinc, iodine, sulfur, boron, selenium, chloride,
silicon, nickel, chromium, arsenic and vanadium. The daily requirement for
these minerals is not more than 100mg/day.
The body is a very complex machine and
everything is interlinked. The deficiency or excess of even one element in the
body can have a spiraling effect. Read on to know how each of these is
important for your body
The
Major Elements
1. Calcium
Calcium is needed for the bones and is
essential for teeth, bones, and nails. It is the most common mineral in the
body. Calcium is needed for blood clotting, the function of other enzymes and
the osmosis of fluids through cell walls. It is also needed for heart and
muscle function. If you feel like you have weaker bones, slower nervous
functions, and muscle sensitivity. Broccoli, cabbage, seeds, nuts, and fruits
like oranges are good sources of calcium.
2. Phosphorous
Phosphorus is the most used mineral as
compared to others. It is used in bones and teeth with calcium to strengthen
them. Every cell has phosphorus in its nucleus and protoplasm. It metabolizes
carbohydrates, fats, and proteins which are specifically used to nerve and
brain cells. A deficiency of phosphorus can cause nervous energy to get
exhausted which results in mental fatigue, depression, and a decrease in the
density of the bones and teeth. Keep the phosphorus content in the body high by
eating coconut, green veggies and fruits like apples and avocado.
3. Potassium
Potassium is vital to get rid of toxins and
deliver nutrients to and from different parts of the body. It regulates
heartbeat, boosts healing and liver function. If you have poor muscle control,
liver problems or slow healing you could be deficient in potassium. Cereals,
fresh fruit, vegetables, fish and nuts are great sources of potassium.
4. Sodium
Along with potassium, sodium helps in nutrient
exchange within cells, maintains water balance, produces digestive juices and
eliminates rogue carbon dioxide. Muscle cramps, problems with digestion,
arthritis, rheumatism, and kidney stones are indicators that you may be
deficient in sodium. Eat strawberry, melon, fish, and seeds to increase your
sodium count.
5. Magnesium
Magnesium is required for the immune system
and biochemical reactions in the body. If you have a poor complexion,
irritability, and digestive disorders, you could be deficient in magnesium. Get
magnesium from nuts, cereals, fish, and spinach.
Trace
Elements
The following are a few trace elements that
are essential and have known to be deficient in people from some parts of the
world. Most elements are received by the
1. Iron
One of the most important trace minerals, iron
is needed to transport hemoglobin in red blood cells. Hemoglobin is required to
maintain the size and shape of the red blood cells with transport oxygen and to
the rest of the body. Green leafy veggies, dry fruits, cereals, and liver are
good sources of iron. Women need more content of iron in their bodies and are
more prone to deficiencies than men.
2.
Iodine
Iodine is
another element that is most important to regulate thyroid function. The
thyroid regulates metabolism and breaks down fats and carbs into energy. If you
have a low metabolism it could be a deficiency in Iodine. Dry fruits, green
leafy veggies, fruits like banana and watermelon are good sources of iodine.
The article 5 Things You Should Know About Iodine
sheds more light in the importance of iodine in your diet.
3.
Manganese
Manganese
is needed by the kidneys, lungs, adrenal gland, bones and the liver. Manganese
helps to regulate chemical reactions, strengthen tissues and bones, increase
thyroid function, regulate blood sugar levels and facilitates enzyme formation
in the entire body. Since this is a trace mineral you may not know immediately
if you have a deficiency, however, if you have weak bones, fatigue, low
immunity, hormonal imbalance or infertility you could be deficient in
manganese. To increase manganese levels eat beans, cereals, green veggies, and
sweet potatoes.
4. Copper
Copper is
needed mainly for the adequate absorption of iron. It has a supporting role and
is found in the liver, gallbladder, lungs and the heart. Since it is related to
iron, it has similar symptoms of deficiency too like less hemoglobin, anemia
and low energy levels.
5. Zinc
Zinc is
perhaps one of the most important even in the trace materials. It regulates
blood sugar, healing, and facilitates the transport of carbon dioxide from the
rest of the body to the lungs for purification. If you’re suffering from
intestinal and prostate problems and a lack of taste, you could have a zinc
deficiency. Nuts, seafood, cereal, and seeds are the best sources of zinc.
The other
minerals rarely have a deficiency because they are required in even lesser
quantities than these. Eat a good healthy balanced diet and these deficiencies
will never trouble. In some unfortunate cases, where your body is unable to
absorb these nutrients, you can take supplements. It is always advised to get a
full body check up every 6 months to check for any deficiencies.
0 Comments