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Minerals and Trace Elements 🦷🩸🦴

Important Minerals and Trace Elements List 🦵🏼💪🏾🦴🦷🩸

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.

FAQs About Minerals and Trace Elements 🔽

FAQs About Minerals and Trace Elements

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 and trace elements list compiled by Robert Junker and last updated Dec 5, 2022 @ 4:25 pm

✳️ Important Notes: 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.
Tips: Click column headings with arrows to sort minerals. Reload page for original sort order. Resize your browser to full screen and/or zoom out to display as many columns as possible. Click the ➕ icon to reveal any hidden columns. Start typing in the Filter table box to find specific minerals and trace elements inside the table.

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.

See also: Vitamins and food supplements… | List of common illnesses… | Minerals in the periodic table…

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