The topic of this article is somewhat rhetorical. Obviously, minerals have an undebatable vital role in the human body. However, it is important to understand what are the optimum levels of such minerals and how to keep these levels maintained through a natural diet or food supplements. Many fruits and vegetables are enriched with many minerals. People take supplements to meet the deficiency of these important minerals. A few examples of fruit and vegetable based supplements that people find really effective are elderberry gummies by Gummies Garden, Whole Food by Sunrise, Fruits and Veggies by Balance of Nature, etc.
You must have heard doctors complain about hormonal imbalances causing certain ailments, for instance, prediabetic symptoms, cholesterol, blood pressure, obesity, insomnia, etc. All these catastrophic diseases begin with the deficiencies of essential minerals and vitamins in our body. This article will help you understand the basic necessities of the human body in the context of trace minerals and comprehend their roles and significance as well.
Understanding Trace Logic:
Do you know that the food we eat gives our body a lot more than just energy? It is a well-known fact that minerals like copper, iron, fluoride, potassium, Aurum (Gold), Zinc, and several others are required in minute quantities to regulate optimum blood flow, growth, and immunity. These minerals, required in very small amounts, are known as trace minerals. Their presence is not significant in the human body, yet their absence makes life miserable.
The macros and micros:
According to healthcare professionals, certain elements are required in large amounts for proper bodily functions. Such elements or minerals are called macrominerals. These macro minerals consist of:
- Calcium: Nominal intake for adults is 2,500 mg per day
- Phosphorus: Nominal intake for adults is 4,000 mg per day
- Magnesium: Nominal intake for adults is 400-420 mg per day
- Sodium: Nominal intake for adults is 3,400 mg per day
- Potassium: Nominal intake for adults is 2,300-2,500 mg per day
- Chloride: Nominal intake for adults is 800 mg per day
- Sulfur: Nominal intake for adults is 1,000 mg per day
Apart from the above-mentioned minerals, there exist other minerals needed in insignificant quantities for significant bodily functions. These minerals are also referred to as micro or trace minerals. Such minerals are enlisted below:
- Iron: Nominal intake for adults is 8.7 mg per day
- Manganese: Nominal intake for adults is 1.3-2.3 mg per day
- Copper: Nominal intake for adults is 900 mcg (micrograms) per day
- Iodine: Nominal intake for adults is 2,500 mg per day
- Zinc: Nominal intake for adults is 40 mg per day
- Cobalt: Nominal intake for adults is 5-8 mcg (micrograms) per day
- Fluoride: Nominal intake for adults is 1350-1500 ppm (parts per milligram) per day
- Selenium: Nominal intake for adults is 400 mcg (micrograms) per day
The Functions of Trace Minerals:
The role and assignments of trace minerals are extremely vital. For instance, copper joins hands with iron to help produce red blood cells. Furthermore, copper also strengthens our immune system to fight against external viruses and bacteria. Copper can be found abundantly in several fruits, nuts, vegetables, meat, and beans.
Similarly, another important micro-mineral is manganese required to boost energy levels, make our bones stronger, absorb calcium, and produce hormones. Manganese also helps maintain blood sugar levels. Fluoride, on the other hand, shields our teeth and minimizes the risks of dental decay. Nevertheless, fluoride levels must be constantly monitored as their excess can lead to complications. Natural foods like fish, tea, and herbs have fluoride in abundant quantities.
Steering forward, Zinc assists in strengthening immunity. Our five basic senses, touch, hear, smell, taste, and sight, owe their existence to zinc. Basic cellular functions like mitosis and cell growth also heavily rely on zinc presence in our body. Zinc also helps in wound healing and carbohydrate breakdown. You can maintain zinc levels by including fish, meat, vegetables, and grain items in your diet. On the other hand, selenium is essential for carrying out detox processes in our bodies. In this way, selenium helps build immunity and reduce inflammation. Seafood is rich in selenium quantities.
Each trace mineral is essential to the body. We obtain benefits from all the trace minerals listed above. The vitality of trace minerals is evident, and without trace minerals, the human body would be lacking in many areas. Deficiencies of trace minerals mean that the requirements for particular functions are not fulfilled and do not operate appropriately.
Hence, it is vital that the intake of these minerals must be constant in everybody. These minerals are necessary for the proper functioning of the body, and all that constitutes a healthy body. If observed that the body is lacking a particular mineral, mineral-rich foods must be consumed. It is our duty that if deficient, we provide our body with the necessary minerals it requires for its proper functioning.