Table of Contents
Which trace elements do humans need?
Basically, all trace elements that ensure the functionality of the organism are also needed by us. Each individual element takes on different tasks. Trace elements are all those vital substances that are only found in very small amounts in the body. Their proportion is less than 50 mg per body weight. All otherTolfioow substances are minerals. The exception is iron, despite its 60 mg/kg it is counted as a trace element and not as a mineral. Our body needs trace elements in a daily amount of up to 20 mg. In general, people speak of the 9 important trace elements. These include iron, fluorine, chromium, manganese, copper, iodine, molybdenum, zinc and selenium.
What do we need trace elements for?
Iron is important because it is involved in blood formation. You should take iron at the same time as folic acid. At the same time, iron transports oxygen in the blood and is involved in the formation of metabolism-stimulating enzymes. Like other substances, trace elements are involved in the body’s metabolism. This means that they reach every cell in the body and are needed there. Inadequate intake will sooner or later lead to deficiency symptoms, which become noticeable through certain symptoms .
Many people are aware of nocturnal calf cramps, which can be caused by a magnesium deficiency. A lack of zinc can be the cause of brittle fingernails or hair. Fluorine is not only involved in tooth formation and bone formation, it is also an important component of connective tissue and ligaments. Chromium is involved in blood sugar regulation, the utilization of carbohydrates and fat burning. An important trace element, especially when losing weightshould not be missing. Manganese is involved in protein and energy metabolism and plays a part in detoxifying the body. Copper has similarities with iron and is important for enzyme metabolism and the formation of connective tissue. Iodine is also one of the trace elements that are involved in the metabolism of fats and carbohydrates and of course iodine is an important component of various thyroid hormones that have tasks such as energy production and cell growth. Molybdenum is a component of important enzymes involved in the transfer of electrons. Zinc works on different levels, is responsible for a healthy complexion and the strengthening of the immune system. Furthermore, zinc also has a role in wound healing and enzymatic processes. Selenium in turn protects the cells, acts as a cancer prophylaxis and ensures that the elasticity of body tissue is maintained. Selenium also plays a role in detoxification..
The trace elements are contained here
Chromium is found in many different foods. For example in nuts, whole grains, natural yeast, mushrooms, cane sugar, eggs, pears, tomatoes, meat, fish and seafood. The requirement for adults is around 0.03 to 0.1 mg. A lack of chromium is reflected in the utilization of sugar and can consequently be one of the causes of diabetes.
Iron is also found in many foods. So in red meat and fatty fish, in whole grains, amaranth, millet and wheat bran as well as in peas, black salsify, spinach and quinoa. At 15 mg, women need more than men, who have a daily requirement of around 10 mg. Women need even more iron during pregnancy and while breastfeeding. If you suffer from anemia, constant tiredness and exhaustion, an iron deficiency can be to blame.
Fluorine is contained in saltwater fish, in salt and, in principle, in drinking water and black tea. The requirement is an average of 3.1 mg for women, men have a slightly higher requirement. A fluoride deficiency can show up as tooth decay, but this is a rare occurrence.
You can also find iodine in saltwater fish, seafood and seaweed. Table salt has also been enriched with iodine for a number of years. Since the daily requirement is only 0.2 mg, you have to make sure that you don’t take too much iodine. An iodine deficiency, in turn, manifests itself in thyroid diseases and growth disorders in children.
Copper can also be found in a wide variety of foods. Mainly in offal, crustaceans and fish. Green vegetables and nuts, coffee, tea and cocoa are also good sources of copper. The requirement here is between 1.0 and 1.5 mg. A copper deficiency is not very common, but it is indicated by a weak immune system.
Manganese can be found in tea, as well as in spinach, leeks, strawberries or oatmeal. However, the proportion is relatively small, the required amount of 2.0 to 5.0 mg is rather high. A lack of manganese can contribute to depression or a general feeling of weakness.
Molybdenum deficiency is extremely rare. This is due to the small amount in which we need the trace element – our body only needs 0.05 to 0.1 mg. Molybdenum can be found in dried legumes, milk, grains, liver and kidneys. Even with selenium there is usually no deficiency, here with 0.03 to 0.07 mg even less of the natural trace element is required. Eggs, meat, fish and seafood, as well as cereals, lentils and asparagus provide our body with sufficient selenium.
The situation is different for zinc. Women need 7 mg here, men a little more. Zinc is found in oysters, legumes, whole grain products, milk and milk products, meat and eggs. A deficiency can show up as skin problems or a weak immune system.
If you eat a balanced diet, you are normally sufficiently supplied with all the important trace elements. If you notice the symptoms of deficiency symptoms in you, you can counteract this by taking dietary supplements or by eating more foods that contain a particularly large amount of the relevant trace element. Your doctor can also diagnose a deficiency and give you advice on therapy.
