Minerals are inorganic compounds that the body needs in small amounts in order to perform necessary functions and stay healthy. There are two categories of minerals: major minerals and trace minerals. Major minerals are needed by the body in large amounts that range from several hundred to thousands of milligrams. The trace minerals are only required by the body in small amounts, usually less than 20 milligrams, according to "Nutrition and You" by Joan Salge Blake.
Iron
One of the major functions of iron is oxygen transport. Iron is an important component of red blood cells, which carry oxygen to the body tissues. Iron is also necessary for proper brain function and nerve signaling. Adult females require 18 mg of iron daily, and adult males only need 8 mg per day. The best sources of iron include meat, poultry and fortified breads and cereals.
Zinc
According to "Nutrition and You" by Joan Salge Blake, zinc is a part of over 100 enzymes. The trace mineral is essential to wound healing, immune system health, taste and DNA synthesis. Adult males need 11 mg of zinc every day, whereas adult females need 8 mg daily. Food sources of zinc include red meats, whole grains and seafood.
Selenium
One of the most important functions of selenium is the control of the thyroid hormones, which regulate metabolism. Selenium also functions as an antioxidant. Both adult males and females require 55 micrograms, or mcg, of selenium daily. Rich food sources include meat, seafood, fortified cereals, whole grains, dairy, fruits and vegetables.
Flouride
Fluoride is most commonly known for its role in teeth health. Fluoride helps repair enamel and keeps bacteria from eroding the surface of the teeth. Adult males should aim to consume 3.8 mg of fluoride per day, whereas adult females should aim for 3.1 mg of fluoride daily. The best sources of fluoride are coffee, tea, soups and juices made from fluoridated water, according to "Nutrition and You" by Joan Salge Blake.
Chromium
Chromium helps increase the effectiveness of insulin in the body, which can help reduce the chances of developing diabetes. Adult males should consume between 30 and 35 mcg daily, and adult females should consume between 20 and 25 mcg per day. Whole grains are the best source of chromium.
Copper
Copper is involved in iron absorption and makes up various proteins and enzymes. Copper also helps build connective tissue, generate energy in the cells and maintain a healthy immune system. Adult men and women should both aim to consume 900 mcg of copper every day. Rich food sources include liver, seafood, nuts and seeds.
Iodine
Iodine is needed for the proper function of the thyroid gland. Without it, the thyroid gland cannot properly produce thyroid hormones. All adults require 150 mcg of iodine daily. Iodized salt is the best source of the mineral.
Manganese
Manganese is involved in bone formation as well as the metabolism of carbohydrates, proteins and fats. Adult men require 2.3 mg per daily, and adult women require 1.8 mg daily. The best sources of manganese include whole grains, nuts, legumes, tea, fruits and vegetables.
Molybdenum
Molybdenum is a component of various enzymes that help breakdown a number of amino acids. Adult men and women should consume 45 mcg of molybdenum daily. The best sources are legumes, grains and nuts.
References
- "Nutrition and You"; Joan Salge Blake; 2008
- Kids Health: Minerals
- University of Delaware College of Agricultural and Natural Resources: Trace Minerals
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