Dietary minerals are essential elements that are needed in small quantities for normal bodily function and good health. They can be categorized based on the amount required, although this classification is somewhat arbitrary and controversial.
Iron is essential for the formation of hemoglobin in red blood cells, which helps transport oxygen throughout the body. Zinc is important for cell growth and division, immune function, and wound healing. Copper is involved in the production of red blood cells, connective tissue, and the synthesis of neurotransmitters. Manganese is necessary for bone development, wound healing, and the metabolism of carbohydrates, proteins, and cholesterol. Iodine is essential for thyroid function and the production of thyroid hormones, which regulate metabolism. Selenium is important for antioxidant defense and the proper functioning of the immune system. Chromium is involved in the metabolism of carbohydrates, fats, and proteins.
Most trace elements can be obtained through a healthy and balanced diet that includes a variety of fruits, vegetables, whole grains, lean protein, and dairy products. However, some people may require supplements or fortified foods to ensure they are getting adequate amounts of these important micronutrients. It’s important to talk to a healthcare professional before taking any dietary supplements, as excessive intake of certain trace elements can lead to toxicity and health problems.
Trace element deficiencies occur when there is an insufficient amount of essential trace minerals in the body. Trace element deficiencies can be caused by a variety of factors, including a diet that is low in these minerals, malabsorption syndromes, certain medications that interfere with mineral absorption, and underlying medical conditions that increase the body’s requirements for these minerals. The symptoms of trace element deficiencies can vary depending on the specific mineral that is deficient and the severity and duration of the deficiency.
Dietary reference intake – The recommended dietary reference intake for zinc varies by age and sex, rising from 3 mg/day in early childhood to 8 mg/day for adult females and 11 mg/day for adult males
Deficiency – Zinc deficiency is a condition that occurs when there is insufficient zinc in the body. Zinc is an essential mineral that plays a vital role in many bodily functions, including immune function, wound healing, and growth and development. Zinc deficiency can lead to a variety of health problems, particularly in children and pregnant women.
The symptoms of zinc deficiency can vary depending on the severity and duration of the deficiency. Some common symptoms of zinc deficiency include:
Zinc deficiency can be caused by a variety of factors, including poor diet, malabsorption syndromes, alcoholism, chronic liver or kidney disease, and certain medications. Zinc deficiency is more common in developing countries, where people may not have access to a diverse and nutrient-dense diet.
The treatment for zinc deficiency involves increasing the intake of zinc through diet or supplementation. Zinc can be found in a variety of foods, including:
It’s important to note that the absorption of zinc from plant-based sources can be limited due to the presence of phytic acid, which can bind to zinc and inhibit its absorption. To increase zinc absorption from plant-based sources, it’s recommended to soak or sprout grains and legumes, as well as to consume zinc-rich foods with foods that are high in vitamin C. A varied and balanced diet that includes a variety of zinc-rich foods is the best way to ensure adequate intake of this important nutrient.
Dietary reference intake – The recommended intake for iron in different life stages varies. The requirements are higher in reproductive-aged females (18 mg/day) compared with adult males (8 mg/day) and increase to 27 mg/day during pregnancy
Deficiency – Iron deficiency is a common nutritional disorder that occurs when there is insufficient iron in the body. Iron is an essential mineral that plays a vital role in many bodily functions, including the production of hemoglobin in red blood cells, which carries oxygen throughout the body. Iron deficiency can lead to a variety of health problems, particularly in children, pregnant women, and women of reproductive age.
The symptoms of iron deficiency can vary depending on the severity and duration of the deficiency. Some common symptoms of iron deficiency include:
Iron deficiency can be caused by a variety of factors, including poor diet, malabsorption syndromes, blood loss, and certain medical conditions. Women are more likely to develop iron deficiency due to blood loss during menstruation and pregnancy.
The treatment for iron deficiency involves increasing the intake of iron through diet or supplementation. Iron can be found in a variety of foods, including:
It’s important to note that heme iron from animal sources is more easily absorbed by the body than non-heme iron from plant sources. To enhance the absorption of non-heme iron, it’s recommended to consume it with vitamin C-rich foods, such as citrus fruits, bell peppers, and broccoli. On the other hand, it’s important to avoid consuming calcium-rich foods, such as dairy products and calcium supplements, with iron-rich foods, as calcium can inhibit iron absorption. A varied and balanced diet that includes a variety of iron-rich foods is the best way to ensure adequate intake of this important nutrient.
Dietary reference intake — The recommended dietary allowance (RDA) for copper is 340 mcg/day for young children and rises to 900 mcg/day for adults
Deficiency – Copper deficiency is a rare condition that occurs when there is insufficient copper in the body. Copper is an essential mineral that plays a vital role in many bodily functions, including the production of red and white blood cells, the absorption and utilization of iron, and the function of the nervous and immune systems. Copper deficiency can lead to a variety of health problems, particularly in infants and adults with malabsorption syndromes or other underlying medical conditions.
The symptoms of copper deficiency can vary depending on the severity and duration of the deficiency. Some common symptoms of copper deficiency include:
Copper deficiency can be caused by a variety of factors, including malabsorption syndromes, gastrointestinal surgery, zinc supplementation, and certain medical conditions, such as Menkes disease, which is a rare genetic disorder that affects copper metabolism.
The treatment for copper deficiency involves increasing the intake of copper through diet or supplementation. Copper can be found in a variety of foods, including:
It’s important to note that the absorption of copper can be inhibited by high intakes of zinc, iron, and vitamin C, as well as by phytates found in whole grains, legumes, and nuts. However, a varied and balanced diet that includes a variety of copper-rich foods can provide adequate intake of this important nutrient.
Dietary reference intake – The tolerable upper intake level (UL) for manganese is 2 mg/day in toddlers and up to 11 mg/day for adults. Grains, dried fruit, vegetables, and nuts are good sources of manganese, but absorption is very variable
Deficiency – Manganese deficiency is a rare condition that occurs when there is insufficient manganese in the body. Manganese is an essential trace mineral that plays a vital role in many bodily functions, including the metabolism of carbohydrates, amino acids, and cholesterol, and the formation of bone and cartilage. Manganese deficiency can lead to a variety of health problems, particularly in individuals who have underlying medical conditions or who are consuming a diet that is low in manganese.
The symptoms of manganese deficiency can vary depending on the severity and duration of the deficiency. Some common symptoms of manganese deficiency include:
Dietary reference intake – The recommended dietary allowance (RDA) for iodine is 90 mcg/day for children 1 to 8 years old, 120 mcg/day for children 9 to 13 years, and rises to 150 mcg/day for older adolescents and adults.
Deficiency – Iodine deficiency is a common nutritional disorder that occurs when there is insufficient iodine in the body. Iodine is an essential mineral that plays a vital role in the production of thyroid hormones, which regulate metabolism, growth, and development. Iodine deficiency can lead to a variety of health problems, particularly in pregnant women and young children.
The symptoms of iodine deficiency can vary depending on the severity and duration of the deficiency. Some common symptoms of iodine deficiency include:
Iodine deficiency is caused by a lack of iodine in the diet, particularly in areas where the soil is deficient in iodine. It can also be caused by the consumption of foods that inhibit iodine uptake, such as cassava and millet, and by exposure to goitrogens, which are substances that interfere with the function of the thyroid gland.
The treatment for iodine deficiency involves increasing the intake of iodine through diet or supplementation. Iodine can be found in a variety of foods, including:
Dietary reference intake – The recommended dietary allowance (RDA) for selenium is 20 mcg/day for young children, rising to 55 mcg/day for adults. Seafood, kidney and liver, and meat are good sources of selenium.
Deficiency – Selenium deficiency is a rare condition that occurs when there is insufficient selenium in the body. Selenium is an essential trace mineral that plays a vital role in many bodily functions, including the metabolism of thyroid hormones, antioxidant defense mechanisms, and immune system function. Selenium deficiency can lead to a variety of health problems, particularly in individuals with underlying medical conditions or who are consuming a diet that is low in selenium.
The symptoms of selenium deficiency can vary depending on the severity and duration of the deficiency. Some common symptoms of selenium deficiency include:
Dietary reference intake – The adequate intake of chromium for adults is 20 to 35 mcg/day
Deficiency – Chromium deficiency is mostly observed in hospitalized patients who are malnourished and have increased catabolism and metabolic demands. Early reports of chromium deficiency were seen in patients who received parenteral nutrition. In diabetic patients who received total parenteral nutrition (TPN) for an extended period, human chromium deficiency has been linked to higher insulin requirements. However, supplementing with chromium in these patients improved glucose tolerance and reduced the use of carbohydrates for energy, indicating a preference for fat metabolism.
Other individuals who are at risk of chromium deficiency include patients with short bowel syndrome, burns, traumatic injuries, or those on parenteral nutrition without proper trace element supplementation.
Low levels of chromium have been associated with impaired glucose tolerance and unfavorable lipid profiles, particularly in individuals with type 2 diabetes. While several studies suggest a correlation between chromium levels and diabetes, a definitive causal relationship has not been established.
Symptoms – The symptoms of chromium deficiency can vary depending on the severity and duration of the deficiency. Some common symptoms of chromium deficiency include:
The treatment for chromium deficiency involves increasing the intake of chromium through diet or supplementation. Chromium can be found in a variety of foods, including:
