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.