The next form of minerals are micro minerals otherwise known as trace minerals.
Trace (Micro) Minerals are needed to be consumed in smaller amounts from 1-100mg/day. One unique quality of trace minerals is that they cannot be destroyed by cooking or heat.
- Boron: Good for bones, cells, the regulation of calcium, phosphorus and magnesium, brain function and memory, and arthritis.
Sources include: leafy green veggies, fruits, nuts, legumes, grains, apples, pears, broccoli and carrots.
- Chromium: Assists in the metabolism of fats and carbs, assists insulin in lowering blood-sugar levels in the bloodstream.
Sources include: meat, whole grains, brewer’s yeast, bread, potatoes and brown rice.
- Copper: Helps the formation of red blood cells, metabolism of carbs and fats, and the formation of nerve tissue. Used as an antioxidant to help boost the immune system.
Sources include: shellfish, meat, liver, mushrooms, whole grains, and potatoes.
- Fluoride: Prevents tooth decay. Aids in the formation of teeth and bones. Plays a minor role in preventing osteoporosis.
Sources include: fluoridated drinking water, cereals, instant hot oats, grains and tea.
- Iodine: Ensures the thyroid gland can synthesize the hormones needed for energy production, normal growth and regulation of metabolism. Stabilizes body weight and controls cholesterol levels.
Sources include: iodized table salt, halibut, oysters, codfish, seaweed and dairy products.
- Iron: Functions as a component of protein in hemoglobin. Hemoglobin is responsible for carrying oxygen to the tissues. Myoglobin helps diffuse oxygen from the blood. Cytochromes act as electron carriers in the respiratory chain.
Sources: red meats, liver, poultry, fish, nuts, legumes and bread.
- Manganese: Helps with energy production and reproduction. Essential for building strong bones and connective tissue. Synthesizes fat and sex hormones. Beneficial for a healthy brain.
Sources: Brussels sprouts, whole grains, nuts, beans, corn, bananas, leafy green veggies, and oatmeal.
- Molybdenum: Helps in the breakdown of sulfites in the body to prevent toxic build-up.
Sources: whole grains, nuts, veggies, milk, breads and cereals.
- Selenium: Selenium is an antioxidant that helps protect against molecular, cellular and tissue damage incurred by free radicals. It also helps recovering after exercise. Can reduce arthritic symptoms and aging.
Sources: fish, shellfish, red meats, grains, eggs, chicken, garlic, and liver.
- Vanadium: It plays a role in the metabolism of glucose and helps with teeth, bones, growth and reproduction.
Sources: dill, fish, meat, radishes, snap peas, veggie oil and whole grains.
- Zinc: Zinc is important for cell division, cell growth and cell repair. It assists the body in boosting the immune system, growth and maintenance of muscle tissue. Necessary for maturation, healthy hair, skin and nails.
Sources: seafood, oysters, herring, meat, liver, eggs, whole wheat bread, oatmeal and maple syrup.
Do not feel pressured to consume all of these sources for the macros and micros but be mindful of where you are lacking. This is a great way to consume natural products rather than heavily relying on supplements. Supplements are not bad but eating healthy should always be the first resort.
For information on macro minerals click here.