Microminerals - the little heroes of healthy nutrition

Microminerals, also known as trace minerals, are essential components of the human diet, required in small amounts but having a significant impact on a variety of biological processes and bodily functions. Although they are consumed in microscopic amounts, their impact on health is enormous. In this article, we will delve into the fascinating world of microminerals, examining their various roles in the body and ways to ensure adequate intake.

What are microminerals?

Microminerals are minerals that the body requires in tiny amounts (less than 100 mg per day) for proper functioning. Some of the important microminerals include iron, iodine, zinc, copper, manganese, fluoride, selenium, and chromium. Each of them performs unique roles in the body and is essential for its proper functioning.

Functions in the body

• Iron : Essential for the production of hemoglobin, the substance that carries oxygen in the blood. Iron deficiency can lead to anemia.
• Iodine : Important for the proper functioning of the thyroid gland, which affects the body's metabolism.
• Zinc : Involved in wound healing processes, immune system function, and proper fetal development.
• Copper : Supports red blood cell production and serves as a coenzyme in many enzymatic processes.
• Manganese : Important for metabolic processes and the proper functioning of enzymes.
• Fluoride : Strengthens teeth and helps prevent tooth decay.
• Selenium : Supports antioxidant function and the prevention of free radical damage.
• Chromium : affects glucose metabolism and cell sensitivity to insulin.

Nutritional sources

The best way to get the microminerals you need is through a balanced and varied diet. Here are some food sources for each mineral:

• Iron : red meat, chicken, fish, legumes and vegetables, green leaves.
• Iodine : Iodine-enriched salt, marine fish and seaweed.
• Zinc : meat, fish, nuts and seeds.
• Copper : liver, nuts, dark chocolate and pumpkin seeds.
• Manganese : Whole grains, green tea, nuts and legumes.
• Fluoride : Fortified water and tea.
• Selenium : meat, fish, eggs and Brazil nuts.
• Chromium : meat, whole grains, fruits and vegetables.

Consequences of scarcity

Micromineral deficiencies can lead to many health problems, including weakness, impaired immune function, mental health problems, impaired skin and hair health, and more. Therefore, it is important to ensure adequate intake of microminerals through a balanced diet.

Summary

Microminerals are an integral part of a healthy, balanced diet and are essential for the proper functioning of the body. Consuming a wide variety of plant and animal foods can ensure the necessary amounts of each of these minerals. In cases of poor nutrition or certain health conditions, nutritional supplements may be necessary, but it is always a good idea to consult a healthcare professional before starting to consume them.