The importance of trace elements for health

The importance of trace elements for health

The importance of trace elements for health

Trace elements are essential minerals that the body needs in very small amounts. Although they are only found in low concentrations, they play a crucial role in many vital functions in the human body. In this article we will look in detail at the importance of trace elements for our health.

What are trace elements?

Trace elements or micronutrients are minerals that must be present in tiny amounts in the body to enable normal growth, development and metabolic processes. In contrast to macroelements such as calcium or magnesium, we only need these in small amounts per day - usually less than 100 milligrams.

There are around 30 different trace elements in total, some of which are better researched than others. Some well-known trace minerals include iron, zinc, iodine, selenium and copper. Each of them fulfills specific function(s) in the body and is essential for our health.

What role do trace elements play in the body?

Trace minerals have numerous tasks within the organism and contribute to maintaining optimally functioning biochemistry. Here are some important role determinants of certain essential trace minerals:

Ironc:

Iron plays a key role in the formation of hemoglobin, a protein in red blood cells that is responsible for transporting oxygen throughout the body. It also helps activate enzymes and ensures normal functioning of the immune system.

Zinc:

Zinc is involved in more than 300 enzymatic reactions and supports the body's defense function. It plays an important role in healthy skin, hair and nails, wound healing and the metabolism of proteins, carbohydrates and fats.

Iodine:

Iodine is stored primarily in the thyroid and is an essential component of the thyroid hormones thyroxine (T4) and triiodothyronine (T3). These hormones regulate metabolism and energy balance in the body. A deficiency can lead to hypothyroidism.

Selenium:

Selenium acts as an antioxidant in the body, protects cells from free radicals and thus strengthens the immune system. In addition, it plays an important role in the production of thyroid hormones and in detoxification processes within the organism.

Copper:

Copper is involved in various enzymatic reactions. It supports the formation of connective tissue such as elastin or collagen, promotes the absorption of iron from food into the blood and the production of red and white blood cells.

The risks of trace element deficiency

A lack of trace elements can lead to a number of health problems. Here are some examples of the effects of deficiencies in some important trace minerals:

Iron deficiency:

Iron deficiency anemia is one of the most common forms of anemia worldwide. Symptoms can include fatigue, weakness, shortness of breath, dry skin and brittle nails. Women of childbearing age and children are at increased risk of iron deficiency due to higher requirements.

Zinc deficiency:

A zinc deficiency can affect the immune system and lead to an increased risk of infections. It could also cause skin problems such as acne or dermatitis and cause stunted growth in children.

Iodine deficiency:

Iodine deficiency is the most common cause of preventable intellectual disability in both children and adults worldwide. An iodine deficiency during pregnancy can lead to developmental problems in the unborn child.

Selenium deficiency:

Selenium deficiency is associated with a weakened immune system, reduced fertility and thyroid problems. In regions with low selenium levels in the soil, the risk of deficiency increases significantly.

It is important to note that a lack of trace elements is often due to an unbalanced diet or poor absorption of these elements by the body. In some cases, illness, surgery or medication can also lead to a deficiency.

The importance of a balanced diet

A healthy and balanced diet that contains all the necessary nutrients is the key to maintaining an optimal supply of trace elements in the body. Here are some food sources of important trace minerals:

Iron:

Good sources of iron include red meat, legumes (like beans and lentils), green leafy vegetables (like spinach or kale), and iron-fortified breakfast cereals.

Zincr:

Foods rich in zinc include beef, poultry, seafood (especially oysters), seeds (such as sesame or pumpkin seeds), and dairy products such as cheese or yogurt.

Jodo:

Iodine is often taken from seafood; Iodized table salt is also a popular source. Seaweeds like wakame and nori can also provide significant amounts of iodine.

Selenr:

Selenium is found in foods such as Brazil nuts, shellfish (e.g. crabs and scallops), beef/pork/chicken liver and grain products such as bread, rice or pasta.

Copperr:

Copper is found in foods such as offal (liver), seafood, dried fruits (especially raisins and dried apricots), and whole grains.

It is important to note that the recommended daily intake of trace minerals may vary depending on age, gender and specific needs. People with certain medical conditions or under certain circumstances may have higher needs. If a deficiency or overdose is suspected, a doctor should always be consulted.

FAQs:

1. Are nutritional supplements necessary?

As a rule, a balanced diet can cover the daily need for trace elements. However, in some special situations, nutritional supplements may be necessary, for example when following a vegetarian/vegan diet or during pregnancy under strict medical supervision.

2. What are the effects of an overdose of trace elements?

Some trace elements can be toxic in high doses. Excessive intake can lead to symptoms such as nausea, vomiting, diarrhea and liver damage. It is important to stick to recommended dosages and not take high-dose supplements without medical guidance.

3. Which hormones require trace elements to function?

Some hormones that are essential for healthy body function require trace elements for their synthesis and activation. An example of this are the thyroid hormones T3 and T4, the main component of which is iodine.

Summary:

Trace minerals play a crucial role in maintaining good health. Although they are only needed in small amounts, they contribute to important body functions. A lack of trace elements can lead to various health problems, so it is important to ensure that we get enough of them - ideally through a balanced diet.