Trace Elements
BORON:
Found in trace amounts in food and the human body and there is some debate as to its usefulness as a nutrient. However, there may be a link to bone health and density but there does seem to be some merit in its ability to reduce the loss of calcium in urine. This might lead to a lower risk of osteoporosis. It is found in dried fruit such as raisins, prunes and nuts. Non citrus fruit, vegetables and legumes.
COPPER:
Copper is an essential trace element needed to absorb and utilise Iron. It is needed to make ATP and is also to synthesise some hormones and blood cells. Collagen needs copper, as does the enzyme tyrosinase, which plays a role in the production of skin pigment. Too much copper in the diet can depress levels of zinc and effect wound healing. Best sources are seafood like oysters, cashews and other nuts, cherries, cereals, potatoes, cherries, vegetables and most organ meats.
CHROMIUM:
Needed for maintaining normal blood sugar levels and glucose tolerance. It may help increase the healthy cholesterol in the blood (HDL) and is necessary for fatty acid and protein metabolism. The best food source is brewer’s yeast, whole grains, shellfish, liver and molasses.
IRON:
The main function of iron is in haemoglobin, which is the oxygen-carrying component of blood. When someone is iron deficient they suffer extreme fatigue because they are being starved of oxygen. Iron is also part of myoglobin which helps muscle cells store oxygen and it is also essential for the formation of ATP. Best food sources are shellfish such as cockles and mussels, liver, meat, poultry and fish.
IODINE:
Iodine is a trace mineral that is needed to make thyroid hormones that maintain metabolism in all the cells of the body. Best sources are in seafood, iodised salt and sea vegetables such as kelp. Also in fish such as cod, mackerel and haddock and also live yoghurt.
MANGANESE:
Needed for healthy skin, bone and cartilage formation as well as glucose tolerance. Also forms part of the antioxidant superoxide dismutase, which helps prevent free radical damage. Best sources are nuts, seeds, wholegrains, leafy green vegetables, tea and pineapple.
SELENIUM:
A very important trace mineral that activates an antioxidant enzyme called gluthatione peroxidase, which may help protect the body from cancer. It is vital for immune system function and may help prevent prostate cancer. The best dietary sources are Brazil nuts, cashews, soybeans, tuna, seafood, meat and whole grains. It is also found in yeast.
ZINC:
A trace mineral that is a component in the bodies ability to repair wounds, maintain fertility, synthesis protein, cell reproduction, maintain eyesight, act as an antioxidant and boost immunity. It can be used topically for skin conditions. It is essential for a functioning metabolism and hormone production such as testosterone. It is also needed for the production of stomach acid. Too much zinc will depress the copper levels in the body. The best food sources are seafood particularly oysters, pumpkinseeds, sesame seeds, wheatgerm, egg yolks, black-eyed peas and tofu.
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