1. Small Amounts May Have a Big Impact
If the body needs less than 100 milligrams a day of a mineral, doctors categorize it as a trace mineral. Iron, zinc, copper, selenium, iodide, fluoride, chromium, manganese, cobalt and molybdenum are trace minerals. Researchers were still learning about the importance of trace minerals as late as the 1970s, when their absence in formulas used for tube-feeding patients unable to eat caused deficiency symptoms. Researchers are still trying to define the ideal intake for trace minerals because, while anemia characterized by iron deficiency is recognizable, some trace-mineral deficiencies are subtle.
2. The Importance of Meat
Meat and seafood are the best sources of many trace minerals, including iron, zinc, copper and selenium. Vegetarians must monitor their intake of these minerals to prevent deficiencies. Whole grains also provide adequate amounts of iron, zinc, copper and selenium, provided you consume them in large amounts. Strict vegans may consider a multivitamin that provides the full RDA for the trace minerals to ensure a balanced diet.
3. Robbing Peter to Pay Paul
Taking zinc supplements to improve immune-system health is a popular trend among some Americans. However, excessive zinc supplementation may actually increase a person's risk for heart disease. This is because high levels of zinc can interfere with the metabolism of copper, another trace mineral. Copper helps the liver release the healthy HDL cholesterol into the body. Doctors associate low HDL cholesterol levels with higher rates of heart disease. In their attempts to improve their immune-system health, people supplementing with excess zinc may increase their risk of heart disease. Ask your doctor if you plan to take more than 15 milligrams of zinc per day.
4. Is Your Salt Iodized?
If you've ever wondered why the label on your salt container assures you that you've purchased an iodized product, consider the health problems of people living in parts of the world where iodine deficiencies are endemic. Since the 1920s, when researchers discovered the link between goiter and iodine, the U.S. government has mandated that salt containers bear a label stating whether they are iodized or not. In parts of Asia, Europe and South America, people suffering from iodine deficiencies develop an enlarged thyroid gland, called goiter, which can stunt mental and physical development.
5. The Tooth Fairy Would Approve
People who drank fluoridated water as children can cut their risk of dental cavities in half. Although research has established the importance of fluoridating the community water supply, not all municipalities add the recommended one part fluoride per million parts water. If your water doesn't make the grade, ask your dentist about fluoride treatments.
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