Trace Minerals Overview

The trace minerals include:

Read more on major minerals

| Molybdenum | Selenium | Iron | Manganese | Chromium | Zinc |

MOLYBDENUM:

Function: rids the body of waste products from protein breakdown / improves the health of teeth / antioxidant
Recommended Intake: no DRV - 50-400mcg/d safe intake for adults
Food sources: beans/tomatoes/lentils/wheatgerm/lamb/pork
Supplement sources: not recommended
Result of deficiency: not common unless high concentrations of copper or sulphate present Improved absorption - carbohydrates /fats/protein
Reduced absorption: sulphates/copper
Toxic: gout symptoms with intakes above 10-15mg/day

IRON:

Function: energy production / transport for oxygen and carbon dioxide in the blood
Recommended Intake: DRV (EAR) - 6.7mg/d (M) - 11.4mg/d (F)
Food sources - nuts/pumpkin seeds/sesame seeds/parsley/ dried beans/almonds/pork/prunes/dates/raisins
Supplement sources: amino acid chelated iron
Result of deficiency: anaemia Improved absorption - vitamin C/vitamin E/folic acid/phosphorus/stomach acid/limited calcium
Reduced absorption: spinach and rhubarb (oxalates)/ tea/wheat bran (phytates)/fizzy drinks (Phosphates)/antacids/high zinc intake/soya protein
Toxic: none less than 1000mg

Read more on Iron Deficiency

CHROMIUM:

Function - Glucose Tolerance factor (GTF) balances sugar in the blood/regulates appetite/protects DNA and RNA/improves heart function
Recommended Intake: no DRV - 25mcd/d safe and adequate intake
Food sources: Swiss cheese/brewer' s yeast/lamb/wholemeal bread/cornmeal/rye bread/parsnips/oysters/butter/apples/eggs/ green peppers
Supplement sources: chromium polynicotinate, picolinate/brewer's yeast
Result of deficiency: need to eat frequently/crave sweet foods/dizziness/tiredness/irritable
Improved absorption: balanced diet/exercise/vitamin B3/3 amino acids - glycine, glutamic, acid and cystine - form glucose tolerance factor (GTF)
Reduced absorption: toxic metals/processed foods/petroleum products/pesticides/additives/overweight/refined sugars and flour
Toxic: only above 1000mg

MANGANESE:

Function: maintains the health of nerves/tissues/cartilage/bones stimulates enzyme activity and antioxidants/controls blood sugar levels/red blood cell production/insulin production/brain function/ protects cells
Recommended Intake: DRV (EAR) - no DRV - 1.4mg/d safe intake for adults
Food sources - celery / watercress / beetroot / pineapple / oats / okra / strawberries / endive / lima beans / blackberries / raspberries / grapes / lettuce
Supplement sources - magnesium citrate / amino acid chelate / manganese citrate
Result of deficiency - poor balance / muscle strain / twitches / joint pain / fits / convulsions
Improved absorption - vitamins E, B1, C, K / zinc
Reduced absorption - phosphorus / calcium / processed foods / alcohol / antibiotics
Toxic - none

SELENIUM:

Function: antioxidant/anti-inflammatory/improves immune function /facilitates the action of vitamin E/improves male reproduction/ healthy heart
Recommended Intake: DRV (RNI) - 75mcg/d (M) - 60Mcg/d (F)
Food sources: chicken/tuna/cod/oysters/courgettes/molasses/beef liver/mushrooms/cabbage/cottage cheese
Supplement sources: selenocysteine / selenomethionine
Result of deficiency: prone to infection/hypertension/cataracts/ premature ageing/cancer family history
Improved absorption: vitamins C, E, A
Reduced absorption: modern farming/processed foods
Toxic: above 750mg - can affect the normal protein structure/garlic breath

ZINC:

Function: part of more than 200 enzymes in the body/DNA/RNA/ important for growth/healing/hormone control/stress management/ healthy nerves a brain/foetus growth/energy source/maintains teeth/hair/bones
Recommended Intake: DRV (EAR) - 7.3mg/d (M) - 5.5mg/d (F)
Food sources: almonds/oysters/oats/ginger root/rye/lamb/ wholewheat grain/nuts/egg yolk/dry slit peas/turnips/haddock
Supplement sources: amino acid chelate/zinc citrate/picolinate
Result of deficiency: poor appetite/feeling down/bad sense of smell and taste/poor condition of skin/low fertility/white marks on more than two fingernails
Improved absorption: phosphorus/stomach acid/calcium/vitamins B6, E, A/magnesium
Reduced absorption: alcohol/stress/high sugar intake/low protein intake/copper/high calcium intake/phytates (wheat)/ oxalates (rhubarb and spinach)
Toxic: stunted growth/stiffness/poor appetite/being sick/digestive problems and death may result from intakes beyond 2g/day - copper levels are the main concern