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.