This is the second part of our two-part series featuring essential minerals. In our first part published recently we focused primarily on the seven essential minerals that are classified as major. Those are labeled as such because your body requires an amount of each of them that is much more than what is needed of the trace substances described below.
All 16 of these essential minerals are vital to the proper functionality of bodily functions and overall health. However, don’t fret thinking that acquiring and consuming these assorted minerals calls for a life-and-death scavenger hunt that never ends. All of them are commonly available in the foods we eat. That’s as long as you consistently eat a well-balanced diet that is nutrient-rich and includes the four major food groups – fruits and vegetables, proteins, dairy products, and carbohydrates – deemed, well, essential to our good health.
Your body doesn’t manufacture essential minerals; it’s up to you. You have to consume them and that means eating right, along being prepared to use supplements and vitamins as needed to correct any deficiencies. “Each (essential mineral) plays a role in hundreds of body functions . . . (and) having too much or too little can upset a delicate balance in the body,” says Dr. Bruce Bistrian, an expert on clinical nutrition quoted at health.harvard.edu.
9 Trace Essential Minerals
Following are summaries, in alphabetical order, of the nine trace essential minerals that are vital to your overall health. Before you start a regular regimen with any of these essential minerals be sure to discuss your use of any of them with your personal physician or other healthcare professional.
Chromium: This is an essential mineral that is used by our bodies in, yes, trace amounts, for an assortment of bodily functions, such as digestive activity. For instance, it aids in the transporting of blood glucose out of the bloodstream and into cells to be used to transform fats, carbs, and proteins into energy. Also, a chromium deficiency could be a precursor to eye issues such as glaucoma.
Copper: Our bodies don’t need a lot of copper, but what it does use of the mineral is vital. Copper can perform as an antioxidant, ridding us of damaging free radicals that can affect cells and DNA. It also helps in the manufacture of red blood cells and bolsters the immune system.
Fluoride: For many years fluoride has been added to water reservoirs serving US cities because it has been shown to help strengthen teeth and ward off cavities. Note, though, that concerns about toxicity related to excessive fluoride use have led to its diminished use in recent years. Be sure to discuss the use of any products with fluoride in them with your dentist.
Iodine: Many of us can remember as kids having scrapes and scratches treated with liquid iodine disinfectant brushed onto the damaged skin areas, so we approve of it. Iodine can do much more, though, such as boost thyroid health, regulate body temperature, play a role in heart health, and aid metabolic and digestive activity.
Iron: As with any other essential mineral, or dietary supplement for that matter, it is important to strike a balance between an iron deficiency and ingesting too much of it, either of which can be harmful. Iron tend to the proper function of the protein hemoglobin, and it carries out various duties such as transporting oxygen in the bloodstream. It can also promote a healthy pregnancy and provide a boost in athletic performance.
Manganese: Manganese is an antioxidant that can fend off damaging free radicals. It also supports bone health, regulates blood-sugar levels, and help in the healing of wounds.
Molybdenum: Here’s one essential mineral you probably have never heard of, so it is our pleasure to introduce you to molybdenum, a deficiency of which can be a contributing factor to chronic illnesses. The good news: it is a potent anti-inflammatory that aids in the processing of toxins through the liver. Plus it is recommended for the treatment of arthritis, ramping up male fertility, and balancing hormones, among other health benefits.
Selenium: Like all other essential minerals discussed here, selenium is available only through what we eat or otherwise ingest (such as supplements) because our body can’t produce it on its own accord. Yet it is vital to our health. How so? For starters, selenium assists in our thyroid and reproductive operation, and it might work in treating asthma among its other health benefits.
Zinc: We saved one of the best, or at least best-known, essential minerals for last. Zinc provides many health benefits, among them reduction of strength and duration of colds, bolstered functionality of our immune system and metabolic activity, and even keeping our senses of taste and smell at peak efficiency.
There you go, a handy two-part guide to the 16 essential minerals, all of which carry multiple health benefits and yet none of which are created by our bodies. Check your diets to make sure you are eating healthy and capturing all essential nutrients, and be ready to plug your gaps with the right supplements. As always, check first with your personal physician about the proper use of any of these essential minerals.