Trace Mineral Nutrition

Minerals are inorganic compounds that belong to a class of nutrients called micronutrients. Micronutrients are required by the body in small amounts in order to maintain proper physiological function. Minerals are divided into two classes -- major minerals or trace minerals -- based on how much of the mineral is required in your diet.

Trace vs. Major Minerals

The minerals required in higher amounts are called major minerals. The major minerals include sodium, potassium, calcium, phosphorus, magnesium, chloride and sulfur. The minerals required in smaller amounts are referred to as trace minerals. The trace minerals include iron, copper, zinc, selenium, fluoride, chromium, iodine, manganese and molybdenum. It is important to note that even though trace minerals are needed in smaller amounts, they are just as important as major minerals.

Iron

According to "Nutrition and You" by Joan Salge Blake, iron is the most abundant mineral on Earth as well as the most abundant trace mineral in your body. Because of this, iron has the highest recommended daily intake. Iron helps transport oxygen to your cells with the help of red blood cells. Iron also helps enzymes synthesize certain neurotransmitters in your brain. Because iron is carried on blood, adult females have increased iron needs due to blood lost during menstruation. Women between the ages of 19 and 50 should aim to consume at least 18 mg of iron per day. Men of the same age need 8 mg of iron daily. The best sources of iron include meat, fish, poultry and enriched grains.

Zinc

Zinc has the second highest recommended daily intake among the trace minerals. Adult men require 11 mg of zinc every day, whereas adult women require 8 mg of zinc daily. Zinc plays important roles in DNA structure, helps keep the immune system healthy, ensures wound healing and contributes to your perception of taste. The best sources of zinc include red meats, seafood and whole grains.

Other Trace Minerals

The remaining trace minerals are needed in such small amounts that most people can easily meet their needs by following a balanced diet with a variety of different foods, according to the University of Delaware Cooperative Extension. Copper aids in iron absorption and proper blood clotting; selenium acts as an antioxidant and helps regulate thyroid hormones; fluoride helps protect against dental caries; chromium increases the effectiveness of insulin and help reduce the risk of pre-diabetes; iodine contributes to thyroid health; manganese helps with proper metabolism of carbohydrates, fats and proteins; and molybdenum helps break down amino acids.

Considerations

It is important to note that certain conditions, such as pregnancy or surgery, may increase your needs for certain trace minerals. In these cases, trace mineral supplementation may be required. Always work closely with your doctor or dietitian when taking supplements, however, because excess amounts of trace minerals may cause adverse health effects.