Minerals are elements that come from the Earths soil and cannot be produced by living organisms, according to the Linus Pauling Institute. Minerals work in various ways to help your body grow and stay healthy and are categorized as either macrominerals or trace minerals. Trace minerals include iron, manganese, copper, iodine, zinc, fluoride and selenium.
Considerations
Macrominerals are minerals your body needs in larger amounts. Macrominerals include calcium, chloride, magnesium, sodium, sulfur, phosphorus and potassium. Your body also needs trace minerals to function properly, only in smaller amounts than macrominerals.
Benefits of Zinc, Iron and Copper
Zinc promotes a strong immune system which helps your body fight infections, illness and promote wound healing. Iron is necessary for the formation of blood which helps transport oxygen throughout your body. Copper helps the body properly use iron to form blood and also plays a critical role in bone and cartilage development, reports the University of Delaware College of Agriculture and Natural Resources.
Manganese, Idone, Fluroide and Selenium
Manganese is needed for proper brain and nerve function and assists in the formation of sex hormones, connective tissue and bones. Manganese also helps the body regulate blood sugar and effectively absorb calcium, while iodine is needed for the production of thyroid hormones and normal thyroid function.
Selenium helps guard against cellular damage and appears to encourage antibiodies following a vaccination, notes the UMMC. Selenium may also increase sperm production and boost male fertility. Fluoride is needed in small amounts to help prevent tooth decay. It also helps preserve bone structure.
Dosage
The recommended daily dosage of manganese is 2.3 mg for men and 1.8 mg for women. The suggested copper intake is approximately 2.5 mg for adults, notes the the University of Delaware College of Agriculture and Natural Resources.
Males and females over age 14 should get 150 mcg of iodine, 55 mcg of selenium, 15 mg of zinc and approximately 3 mg of fluoride daily. Men and women over age 50 generally require 8 mg of iron daily. The Office of Dietary Supplements suggests women of childbearing get 18 mg of iron per day.
Dietary Sources
Eating a balanced diet is the best way to meet your mineral and vitamin needs, points out the UMMC. Foods rich in zinc include beef, pork, lamb, legumes, lentils, and peanuts. Red meat, tuna, salmon, eggs, whole grains and leafy green vegetables, such as broccoli are good sources of iron. Good sources of selenium include shellfish, red meat, liver, chicken and garlic.
Dietary sources of copper include fruits, vegetables, organ meats and whole grains. Manganese-rich foods include nuts, seeds, wheat germ and pineapples. Seafood such as sea bass, haddock, cod and perch are excellent sources of iodine. Fluoride is also found in most seafood.
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