Trace elements are essential minerals, which are needed by the body in small amounts to support vital functions of the body like metabolism, immune response to infections, repair of damaged tissues. They carry out many important functions in the body. Iron transports oxygen in the blood via hemoglobin. It also supports production of energy. Zinc makes the immune system strong, aids in healing of wounds and helps in synthesis of DNA (deoxyribonucleic acid). This is very useful as it stores genetic instructions that are helpful to build and grow the human body. It contains genes that tell the body how to make proteins, which are sources of muscle building and strength in the body. Copper is useful for production of red blood cells and forms connective tissues, whereas Iodine produces thyroid hormones, that regulate metabolism and growth of body. Selenium acts as an antioxidant. i.e. it helps in preventing body cells from damage due to degeneration. Chromium is useful in supporting insulin function in the body. In this way it helps to regulate blood sugar levels. Manganese is needed in the process of bone formation and nutrient metabolism. Fluoride is useful to strengthen dental enamel and protect teeth by preventing dental cavities. Molybdenum acts as a cofactor for enzymes that break down toxins and sulphites (normal breakdown products of Sulphur containing amino acids, which are cellular irritants and toxins). Cobalt is an integral part of cobalamin (vitamin b12), which is needed for red blood cells production and nerves strength. These trace minerals are not naturally manufactured in the body, though some of them are present in the body in very small amounts like iron, zinc. Hence, they must be taken via diet and or nutritional supplements. Almonds, pumpkin seeds, cashews provide magnesium, zinc, manganese and copper. Sea foods like oysters, clams and mussels can provide high levels of zinc, copper, iron and selenium. Leafy greens are sources of iron, copper, potassium, and magnesium. Examples are spinach, kale, cabbage, dandelion greens, amaranth, moringa leaves. Whole grains and legumes like quinoa, lentils and beans also provide iron, zinc and molybdenum, whereas whole eggs provide iron, zinc, phosphorus and selenium. Apart from these, whole eggs contain iron, zinc, phosphorus and selenium. Among meat products, beef, liver and red meat offer highly absorbable iron, zinc, chromium. Apart from food sources, environment also provides these vital trace elements. Plants draw trace minerals from the dirt. Eating locally grown produce from mineral rich soil aids in intake of trace elements as well. Organic foods provide similar benefits. Natural drinking water often contains dissolved trace minerals like fluoride, depending on the local water source. Persistent or deficiency of trace elements gives rise to many health issues in the body. Deficiency of iron, copper and or chromium causes reduced oxygen transport and low energy production. White blood cells activity is reduced due to zinc and or selenium deficiency that reduces the ability to fight infections. Deficiency of zinc, copper, results in thinning of hair, brittle hair and delayed wound healing. Iodine, chromium and or copper deficiency can cause, brain fog, poor concentration and irritability. Underactive thyroid gland that occurs due to low levels of iodine affects metabolism of whole body, which manifests as dry skin, poor appetite, constipation, poor heart functioning and generalised swelling, one or more of these symptoms. Deficiency of any one or more of these elements can be detected by simple blood tests and if present is treatable by suitable diet and supplements. Considering the importance of these trace elements in the body, it is vital to ensure that one has adequate levels. Using processed foods provides only calories, but no nutrients, hence are best avoided. The writer is a specialist in internal medicine.
