The nutritional need of trace minerals is a segment of nutrition that rapidly changes, and new information is constantly being released about their role in health. They are called trace minerals because your body needs minute amounts in relationship to other minerals, such as calcium, magnesium, sodium and potassium. The recommended daily allowance for trace minerals are best estimates for your body's need of these minerals and provides amounts that could prevent disease or just prevent deficiencies.
Iron
Iron is a trace mineral because it is needed in small amounts by males and young females, but it is needed in larger amounts by females of childbearing age because it is lost through menstrual cycles. Iron maintains oxygen transportation by the red blood cells. When iron levels are too low to support oxygen demands, the body makes fewer red blood cells and iron-deficiency anemia results. Iron serves a major metabolic role in the body with the transportation of oxygen via the red blood cells. An upper tolerable limit for iron is 45mg per day for children and adults of both genders, according to the Massachusetts Institute of Technology, or MIT.
Selenium
Selenium gained attention as an antioxidant mineral that protects cell membranes from free-radical damage, especially when combined with vitamin E, according to the University of Delaware Cooperative Extension. Research is investigating what role selenium plays in cancer prevention. Supplementation with selenium is not recommended because daily requirements and upper tolerable levels haven't been established. Selenium content of food varies with the region it is grown in as the content of selenium in the soil is not consistent across the globe.
Zinc
Zinc is a complex mineral that participates in cell energy metabolism, but its biggest role is the support of a healthy immune system. Zinc intake has to be balanced delicately because too much zinc can suppress your immune system, but inadequate intake keeps white blood cells from being made to fight infection. Zinc also helps maintain vision, taste acuity, smell, wound healing and hormone function. According to MIT, zinc absorption can be hindered by drinking coffee and tea because the tannins can bind zinc, much like the phytic acid found in high-fiber foods. Both phytochemicals can bind zinc in the digestive tract, rendering it unavailable for absorption. Zinc is linked to copper absorption, so long-term supplementation of levels greater than 60mg can lead to copper deficiency. Upper daily limit of zinc is 40mg per day for adults.
Copper
Copper serves as a co-factor for iron use by the body, aids cartilage and bone formation and serves as a catalyst for energy conversion from carbohydrates, fat and protein. The University of Delaware Cooperative Extension states that copper deficiency is rare. Symptoms include lowered levels of HDL or good cholesterol, oxygen deficiency due to iron use problems, swollen ankles, depression and hallucinations. Recommended intakes of copper range from 2.0 to 3.0mg per day.
References
- Massachusetts Institute of Technology: Optimizing Your Diet
- University of Delaware Cooperative Extension: Trace Minerals
- "Exercise Physiology: Basis of Human Movement in Health and Disease"; Stanley P. Brown, Wayne C. Miller and Jane M. Eason; 2006
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