Minerals and trace elements play an important role in a healthy lifestyle. Your skin, eyes, hair, mouth and nails can all indicate early outward warning signs of deficiencies in minerals and trace elements.
Note: This list of minerals and trace elements does not constitute medical advice and is published for information only. Women, men, babies and children all have different requirements so eating a regular healthy diet is important.
– What are trace elements? – Elements that have a specific biochemical function in the human body are called trace elements because they are needed in small quantities than vitamins and minerals.
– Why do we need to eat minerals? – Our bodies use minerals to build strong teeth and bones, control bodily fluids and turn food into energy.
– What trace elements do humans need? – To avoid deficiencies a human body needs small quantities of iron, chlorine, cobalt, copper, iodine, manganese, molybdenum, selenium, sulfur/sulphur and zinc.
| Minerals | Mineral rich food sources | Mineral Important for | Deficiency symptoms may include: |
|---|---|---|---|
| Calcium | milk, cheese, eggs, dairy foods, broccoli, cabbage, soya beans, most green leafy vegetables, tofu, nuts, bread, soft fish bones, e.g. pilchards and sardines | Growth, bone strength, teeth, nails, muscles, nerves, blood, normal blood clotting, helps regulate muscle contractions – including heartbeat. | Numbness and tingling in the fingers, abnormal heart rhythms, soft bones, rickets in children, osteoporosis (brittle bones) in later life. One of the most important minerals and trace elements. |
| Chrome | Whole grain, nuts, fruit, meat, liver, yeast | Normal metabolism. | Chromium deficiency can result in impaired coordination and confusion and lead to insulin intolerance. Chromium supplements, at levels recommended by a qualified nutritionist, can help maintain healthy blood glucose levels. |
| Copper | Whole grain, nuts, meat, liver, fish and shellfish | Formation of red blood cells. | Anemia, low white blood cells, hair color changes. |
| Fluorine | Black tea, sardines | Bones, teeth (prevents cavities). | Tooth damage |
| Iodine | Salt, shellfish, plaice, saithe, drinking water, sea fish, sea vegetables, some cereals and grains, eggs, strawberries, yoghourt | Regulating vital thyroid hormones. | Formation of a goiter (swelling), metabolic disorder, brittle nails, dry skin and hair, hair loss, cold hands and feet, difficulty swallowing, high cholesterol, hoarseness, lethargy, poor memory, poor concentration, slower heartbeat, throat pain, weight gain. |
| Iron | Whole grain, egg yolks, red meat, shellfish, nuts, legumes & Dried Fruits | Component of hemoglobin (pigment of red blood cells), nerve cells. | Anemia, gastrointestinal problems, fatigue. One of the most important minerals and trace elements. |
| Magnesium | Whole grain, nuts, green vegetables, bananas, liver, meat, milk, fish, poultry | Bone and tooth formation, heart, nerve and muscle activity, metabolism. | Muscle cramps, spasms, tremors, irregular heartbeat, nausea, agitation, diabetes. |
| Manganese | Whole grains, vegetables, nuts | Activity of many enzymes. | Decreased growth. |
| Phosphorus | Whole grain, legumes, nuts, eggs, meat, fish and dairy products | Healthy bones and teeth, formation of DNA and metabolism. | Very rare. |
| Potassium | All foods, whole grains, fruits, bananas, potatoes, vegetables, meat, dairy products | Component of liquid in cells, muscle and nerve activity, strengthens the heart, regulates digestion. | Muscle weakness, functional disorders of the heart. |
| Selenium | Whole grain, meat, liver, shellfish | Functional ability of the liver. | Very rare, anemia. |
| Sodium | Almost all foods, table salt. | Blood, muscle and nerve function. | Muscle cramps, twitching. |
| Sulfur / Sulphur | Protein-rich foods, meat, eggs, milk, legumes, black pepper. | Sulfur is important for healthy skin and bones. Sulfur helps skin maintain elasticity. | Sulfur deficiency can be a factor in heart disease, Alzheimer’s, obesity and chronic fatigue. Sulfur deficiency can lead to insulin resistance can inflamed and painful muscle and skeletal disorders. Sulfur is one of the most important minerals and trace elements. |
| Vanadium | Legumes, parsley, dill, mushrooms, shellfish, nuts | Bone growth. Encouragement of glycolysis growth in the liver. | A study on goats suggests Vanadium deficiency may lead to bone deformities. |
| Zinc | Whole wheat, meat, liver, yeast, milk, eggs, fish, shellfish, lentils, white beans | More than 300 enzymes, growth, immune system, wound healing, and sperm production, metabolism. | Impaired wound healing, impaired mental, physical and sexual development, loss of sense of smell. |