Greetings.
Trace minerals are needed in small amounts in the diet, about less than 100mg/day. These trace minerals are crucial to body functions including metabolic pathways. Because the amount of trace minerals is so minute, it’s challenging to precisely test the status of trace minerals. Trace minerals interact with each other. I shall list the trace minerals and what they affect.
Trace minerals are needed in small amounts in the diet, about less than 100mg/day. These trace minerals are crucial to body functions including metabolic pathways. Because the amount of trace minerals is so minute, it’s challenging to precisely test the status of trace minerals. Trace minerals interact with each other. I shall list the trace minerals and what they affect.
Iron:
· Hemoglobin
· Myoglobin (in muscle cells)
· Electron transport chain
· Enzyme cofactor
· Immune function
· Drug-detoxification pathway
Food sources
· Red meats, liver, seafood, raisins
Deficiency
· Iron-deficiency anemia
Toxicity
· Poisoning in children
· Hemochromatosis
· Iron overload
Needs
· RDA
o 8 mg/day for adult males
o 18 mg/day for females (11 to 50 years)
· 18% of dietary iron is absorbed
· Daily Value = 18 mg
· Upper Limit = 45 mg/day
· The average intake for American adults exceeds RDA for men, low for women
An iron overdose can be serious, especially in children.
Zinc
· RDA
· Men = 11 mg
· Women = 8 mg
o Pregnancy increases to 15 mg
o Lactation increases to 19 mg
Upper Limit
40 mg
Food sources
Red meats, seafood
Deficiency
§ Poor growth, delayed development
§ Inadequate sexual development
§ Reduced sense of smell and taste
§ Acne-like rash
§ Mental confusion
§ Lack of appetite
Toxicity
§ Can cause copper deficiency
§ Symptoms:
· Reduces HDL
· Increases risk of heart disease
· Diarrhea, cramps
· Nausea, vomiting
· Depressed immune function
Selenium
Part of antioxidant enzyme
Protects the heart and other cells from oxidative damage
Cofactor for glutathione peroxidase
Works together with vitamin E
Thyroid metabolism, immune function
Food sources: Organ meats, seafood, meats
Daily Values = 70 mcg
Upper Limit = 400 mcg/day
Average intake exceeds RDA
Deficiency
Increases susceptibility to some infections
Toxicity
Brittle hair and nails
Iodine
Thyroid hormone production
Food sources: iodized salt, fish, seafood, dairy products
Deficiency
Goiter: enlarged thyroid gland
Cretinism: mental retardation
Occurs in fetus when pregnant woman is deficient
Causes
Low intake
Consumption of goitrogens
Symptoms
Drops in the metabolic rate
Copper
Melanin, collagen, elastin production
Immune function
Antioxidant enzyme systems
Food sources: organ meats, shellfish, nuts, legumes
RDA = 900 mcg/day for adults
Daily Values = 2 mg
Upper Limit = 10 mg/day
The average intake is about or slightly below the RDA
Deficiency
Anemia
Reduced growth
Low white blood cell count
Toxicity
Vomiting
Nervous system disorder
Inherited disease allowing excess copper is Wilson’s disease
Manganese
Cartilage production
Antioxidant enzyme systems
Food sources: tea, nuts, cereals
DRI
2.3 mg for men
1.8 mg for women
Upper limit
11 mg/day
Chromium
Glucose metabolism
Food sources: mushrooms, dark chocolate, nuts, whole grains
AI
25 mcg/day for women
35 mcg/day for men
The average intake meets the AI
DV = 120 mcg
No Upper Limit
Cheers,
-Claire
