The human body is known to utilize more than 80 minerals, including trace minerals, for maximum function. Various minor and major health conditions like energy loss, premature ageing, diminished senses, and degenerative diseases such as osteoporosis, heart disease, and cancer can be prevented with proper mineral intake. As all enzyme activity involves minerals, and they play an essential role in proper utilization of vitamins and other nutrients.
Minerals; trace and major classifications
The minerals are currently being classified as “trace” and “major minerals”. Large amount of some minerals are required by the tissues. They are commonly assigned the name “major minerals”. Minerals including potassium, Calcium, chloride, magnesium, sodium, phosphorus, sulfur, and Magnesium fall into this category. The remaining minerals that are essential, but required in smaller quantities, are known as trace minerals or micro-minerals. Fluorine, Chromium, Iron, Copper, Zinc, Iodine, Cobalt, Selenium, Manganese, Silicon, and Molybdenum are all part of this classified list.
Here is the trace mineral list in detail:
- Chromium — This works with insulin to regulate use of sugar. In enlightened weight loss programs, it is essential. Poultry, lean meats, molasses, eggs, brewer’s yeast, liver, cheese, and whole grains are sources of chromium. The highly recommended daily consumption is between 50- 200 mcg.
- Cobalt — This helps forming red blood cells. Cobalt is available from kidneys, clams, sea vegetables, and liver.
- Copper — This has multiple uses such as formation of hemoglobin, absorption of iron, regulation of blood pressure and heart rate, strengthening of blood vessels, bones, tendons and nerves. Seafood, organ meats, molasses, nuts, seeds, green vegetables, black pepper, and cocoa are several sources. The highly recommended daily consumption is between 1.5 – 3.0 mg.
- Fluoride — This required for healthy teeth and bones. Dried seaweed, seafood, cheese, meat and tea are its natural sources. The highly recommended daily consumption is between 1.5-4.0 mg.
- Iodine — It influences nutrient metabolism, nerve and muscle function, nail, hair, skin, tooth condition as well as physical and mental development. Known sources of this mineral are seafood, and vegetables aggressively grown in iodine enriched dirt. The highly recommended daily consumption is between 150 mcg.
- Iron — It is required for transportation of oxygen into the lungs, then onto numerous body tissues. Red enriched meat, seafood, dark green vegetables, healthy chicken , whole grains, dry fruits, and nuts are all natural sources of iron. The highly recommended daily consumption is between 10-15 mg.
- Manganese — It is essential for proper bodily formation as well as maintaining cartilage, and connective tissue, and bone. Acting as an antioxidant, Manganese assists in normal blood clotting. Wheat germ, brown rice, nuts, strawberries, beans seeds, whole grains, oranges, peas, and bananas are the main sources. The highly recommended daily consumption is between 2.5-5.0 mg.
- Molybdenum — It mobilizes stored iron for body use. Required for normal growth of the nervous system, Molybdenum plays a key role. This mineral is available from legumes, milk, peas, pastas, yeast, whole grains, and dark leafy green vegetables. The highly recommended daily consumption is between 75-250 mcg.
- Selenium — It stimulates the metabolism as well as protecting tissues and cells from catastrophic damage. Asparagus, seafood, mushrooms, lean meat, eggs, whole grains, and garlic are Selenium’s main sources. The highly recommended daily consumption is between 50-75 mcg.
- Zinc — It is required for bone development and growth, cell respiration, wound healing, immune function, regulation of heart rate and blood pressure. Lean meat, seafood, eggs, soybeans, peanuts, wheat bran, cheese, seeds, and bone meal are some of the primary sources. The highly recommended daily consumption is between 15-20 mg.