John Myers
Even small amounts are enough, but woe betide they are missing completely: Trace elements play just as important a role in our health as vitamins and other nutrients. We explain why and introduce you to the microelements.
It’s the small amount that counts: trace elements
Strictly speaking, trace elements are nothing more than minerals. Unlike calcium, magnesium or potassium, the body only needs it in tiny amounts, hence the name. However, if certain trace elements are not taken in sufficiently, for example in the case of an unbalanced diet, a deficiency can become noticeable through diseases. The following minerals are among these essential trace elements:
- Iron
- Zinc
- Selenium
- Chrome
- Copper
- manganese
- iodine
- cobalt
- molybdenum
In addition, silicon, nickel, arsenic, lithium, boron, tin, lead, and vanadium are non-essential trace elements that the body does not need and cannot even tolerate in larger doses.
Effects and needs
Like the minerals, the essential trace elements are involved in important processes in the body. Therefore, a daily intake should ensure that the requirement is met. Prefer natural sources for this: dietary supplements and preparations should only be taken in consultation with a doctor. The following overview shows the most important functions and intake recommendations for the individual trace elements:
- Iron: blood formation, oxygen transport, function of the immune system; 10 milligrams
- Zinc: metabolism, immune system, cell protection; 10 milligrams
- Selenium: immune system, cell protection, thyroid function; 30 to 70 micrograms
- Chromium: blood sugar level, metabolism; 30 to 100 micrograms
- Copper: energy generation, cell protection, immune system; 1 to 1.5 milligrams
- Manganese: energy metabolism, cell protection, bones, and connective tissue; 2 to 5 milligrams
- Iodine: thyroid, nervous system, energy metabolism; 200 micrograms
- Cobalt: important as a component of vitamin B12; k. A
- Molybdenum: metabolism of sulphurous amino acids; 50 to 100 micrograms
In individual cases, for example, if you do intensive sport or suffer from an illness, the need is higher or lower. If you value your beauty, you should eat a diet for healthy hair with lots of zinc, copper, and selenium and eat foods for beautiful skin that are rich in zinc, iodine and copper for a firm complexion. Also read our article on foods with copper content.
Trace elements in the diet
Due to the low intake recommendations, you can get a good supply of trace elements as part of a balanced diet. Vegans and vegetarians should keep an eye on their zinc and iron levels, as these trace elements from plant-based foods can be absorbed less well than from animal sources.
