Trace minerals are nutrients that your body needs in small amounts. They include iron, zinc, copper, selenium, manganese, fluoride, molybdenum, iodine and chromium. Iron is especially needed by women due to their menstrual cycle and by pregnant women and growing children since it is used for blood formation and function, according to the University of Delaware College of Agriculture and Natural Resources. The best way to take trace minerals is through a balanced diet that includes a wide variety of food groups such as grains, leafy greens, fruits, vegetables and protein. By doing this you will have no need to take trace mineral supplements.
Step 1
Prepare a breakfast that includes cereals and breads that contain whole grains such as barley, rye, brown rice and oats. This will provide the trace minerals iron, manganese, copper, chromium, selenium and molybdenum. You can vary your breakfast by combining the bread or cereal with different fruit.
Step 2
Make a well balanced lunch that includes a good source of organic protein such as seafood, chicken and organ meat. Meats contain all the trace minerals you need except for manganese, fluoride and iodine, states the University of Delaware. Include in your meal leafy greens, such as spinach and kale, which are rich in fluoride, and legumes that will provide you with copper, iron and molybdenum.
Step 3
For a snack, eat some nuts, cheese and dried fruit as a source of copper, chromium and manganese.
Step 4
Have a light dinner that includes a slice of whole grain bread or steamed vegetables as sources for your trace mineral intake.
Step 5
Take trace mineral supplements when you know you have a certain deficiency, such as iron deficiency noted in blood tests that were reviewed by your physician. In his article "Dietary Supplements: Minerals, Stress & the Adrenal Glands," Dr. James Wilson recommends taking trace mineral supplements in a liquid form since this is the easiest way for your body to absorb them.
Tips and Warnings
- When choosing your trace mineral liquid supplements be careful not to choose preparations labeled "colloidal" because, according to Dr. Wilson, they can contain mercury, lead and arsenic. Sprouts are also a source of trace minerals, according to the book "Sprouts The Miracle Food: The Complete Guide to Sprouting," written by Steve Meyerowitz.
- Always consult your primary doctor before taking any trace mineral supplements, especially if you are under medical treatment.
Things You'll Need
- Whole grains
- Leafy greens
- Vegetables
- Fruits
- Trace mineral supplements
- Sprouts
References
- University of Delaware College of Agriculture and Natural Resources: Trace Minerals
- Adrenal Fatigue: Dr. James Wilson
- "Sprouts The Miracle Food: The Complete Guide to Sprouting"; Steve Meyerowitz; 1998
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