Trace Elements

Understanding Trace Elements

• Trace elements refer to nutrients needed in small amounts for the proper functioning and health of the human body.
• Even though they are required in minimal quantities, most trace elements are crucial for various biological functions.
• Some examples of trace elements include iron, zinc, copper, iodine, selenium, and fluoride.
• A balanced diet usually provides all the trace elements necessary for a body’s optimal function.

Iron

• Iron is vital for the formation of red blood cells and haemoglobin which transports oxygen in the blood.
• Iron comes in two types: heme iron (from animal sources) and non-heme iron (from plant sources). Heme iron is more easily absorbed by the body.
• Iron deficiency can lead to anaemia, characterised by fatigue, weakness, and a pale complexion.

Zinc

• Zinc is essential for wound healing, the functioning of the immune system, and DNA synthesis.
• It’s also required for the sense of taste and smell.
• Zinc deficiency can result in delayed sexual maturation, retarded growth, and diarrhoea.

Copper

• Copper is involved in the utilisation of iron, the development of connective tissue, and the functioning of the nervous and immune systems.
• An extreme deficiency in copper can lead to anaemia and osteoporosis.

Iodine

• Iodine is essential for the production of thyroid hormones that regulate the body’s metabolism and promote growth and development.
• Iodine deficiency can lead to goitre (an enlarged thyroid).

Selenium

• Selenium plays a crucial role in the metabolism of thyroid hormones and protects cells from oxidative damage.
• Both a deficiency and an excess of selenium can lead to health problems, such as heart disease and infertility.

Fluoride

• Fluoride is essential for the maintenance of tooth enamel and can aid in the prevention of dental cavities.
• Excessive fluoride can lead to dental and skeletal fluorosis, which damage the teeth and bones respectively.

Importance of Dietary Balance

• Consuming a range of whole foods like fruits, vegetables, lean proteins, and whole grains generally provides an adequate supply of trace elements.
• Both deficiencies and excess consumption of these trace elements can lead to health problems. Therefore, it’s crucial to focus on a balanced diet.
• Food preparation techniques can impact the availability of trace elements; understand the effect of different cooking techniques on nutrient content.