While minerals might bring to mind crystalline substances you wouldn't dream of consuming, the body actually requires some specific minerals in small amounts. Of the minerals your body needs, those that are required in the smallest doses are called trace minerals. While the full picture of exactly how much of each trace mineral you need and what they do in your body remains under study, the importance of some trace minerals to human health is already crystal clear.
The Basics
Trace minerals are those that the human body need in amounts typically under 20 mg per day. Trace minerals required by your body include iron, iodine, manganese, zinc, copper, fluoride, molybdenum and selenium. In comparison, the macrominerals calcium, sodium, phosphorus, magnesium, chloride, sulfur and potassium are all needed in doses of more than 100 mg daily. However, don't discount the importance of trace minerals just because your body only needs small amounts. If your body doesn't get the trace minerals it needs, deficiencies can disrupt major systems in your body.
Required Amounts
Iron is one of the most important trace minerals, and your body needs 10 to 18 mg per day for proper functioning. You should get about 15 mg of zinc every day and 0.02 to 0.2 mg of selenium. The human body requires 2 to 3 mg of copper daily and 0.05 to 0.2 mg of chromium. You need 0.15 mg of iodine every day and 0.15 to 0.5 mg of molybdenum. Manganese requirements are 2.5 to 5 mg daily, and you need 1.5 to 4 mg of fluoride. If you get too much of a given trace mineral, you could overdose and damage your health.
Biological Activity
Iron acts as a component of hemoglobin, the blood cell molecule that carries oxygen, and is also a building block of other important enzymes in the body. Copper works in blood clotting, and zinc is important for proper wound healing. Selenium and iodine are important for thyroid health. Fluoride keeps teeth strong and protects against cavities. Chromium, manganese and molybdenum are essential for metabolism.
Sources
A well-balanced diet that contains plenty of vegetables, fruits, whole grains and lean protein generally provides all of the required trace minerals that your body needs. Meat and legumes provide high levels of iron, selenium, copper, molybdenum and zinc. Green vegetables are a source of selenium and iron. Whole grains supply selenium, zinc and iron. Nuts and seeds provide copper, iron and zinc. Iodized salt, seafood and sea vegetables are important sources of iodine.
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