Micro-minerals, also known as trace minerals or trace elements, are essential minerals required by the body in smaller amounts but are still crucial for various physiological functions. Here’s a detailed overview of the main types of micro-minerals:
Types of Micro-minerals (Trace Minerals):
1. Iron
Function: Essential for oxygen transport in the blood, energy production, DNA synthesis, and immune function.
Food Sources: Red meat, poultry, fish, beans, lentils, spinach, fortified cereals, and dried fruits.
2. Zinc
Function: Involved in immune function, protein synthesis, DNA synthesis, wound healing, and cell division.
Food Sources: Meat, poultry, seafood, dairy products, nuts, seeds, whole grains, and legumes.
3. Copper
Function: Important for iron metabolism, antioxidant defense, collagen synthesis, and nerve function.
Food Sources: Organ meats (e.g., liver), seafood, nuts, seeds, whole grains, beans, and cocoa products.
4. Iodine
Function: Essential for thyroid hormone production, which regulates metabolism, growth, and development.
Food Sources: Seafood (e.g., fish, shellfish), iodized salt, dairy products, and seaweed.
5. Selenium
Function: Acts as an antioxidant, supports immune function, thyroid hormone metabolism, and DNA synthesis.
Food Sources: Brazil nuts, seafood (e.g., fish, shellfish), meat, poultry, dairy products, and grains.
6. Manganese
Function: Involved in bone formation, metabolism of carbohydrates, amino acids, and cholesterol, and antioxidant defense.
Food Sources: Nuts, seeds, whole grains, leafy green vegetables, tea, and fruits.
7. Fluoride
Function: Important for dental health, as it strengthens tooth enamel and helps prevent tooth decay.
Food Sources: Drinking water (fluoridated), tea, seafood, and some toothpaste and mouthwashes.
8. Chromium
Function: Helps maintain normal blood sugar levels by enhancing the action of insulin and is involved in metabolism and energy production.
Food Sources: Meat, poultry, fish, whole grains, nuts, seeds, and fruits and vegetables.
9. Molybdenum
Function: Involved in the metabolism of sulfur containing amino acids, xanthine, and aldehydes, and plays a role in detoxification processes.
Food Sources: Legumes, grains, nuts, leafy green vegetables, and milk.
Conclusion
Micro-minerals (trace minerals) play essential roles in supporting various physiological functions, including metabolism, immune function, antioxidant defence, bone health, and hormone production. Consuming a balanced diet rich in a variety of nutrient-dense foods, including fruits, vegetables, whole grains, nuts, seeds, dairy products, lean proteins, and seafood, can help ensure adequate intake of these vital trace minerals. However, individual dietary needs, potential interactions with medications, and underlying health conditions should be considered, and consulting with a healthcare professional or registered dietitian can provide personalised guidance and recommendations tailored to your specific needs and preferences.
