Important Trace Minerals and Their Roles
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Let's take a closer look at some of the trace minerals your body needs.
Iron
Iron helps your body make hemoglobin and certain proteins involved in normal energy metabolism.
Food sources include:
- Lean meats
- Seafood
- Beans
- Lentils
-
Spinach
Eating vitamin C-rich foods along with plant sources of iron can help increase iron absorption.
Zinc
Zinc is involved in many processes, including normal immune function, wound healing, DNA production, and cell division.
Food sources include:
-
Meat
- Beans
- Nuts
- Seeds
- Whole grains
Selenium
Selenium is important for thyroid hormone metabolism, reproduction, and protection from oxidative stress.
Food sources include:
- Meat
-
Eggs
- Nuts
- Whole grains
The amount of selenium in plant foods can vary depending on the selenium content of the soil where crops are grown.
Iodine
Iodine is needed to make thyroid hormones.
Food sources include:
- Seaweed
- Seafood
- Nori
- Kelp
- Prune
- Kombu
Some specialty salts, such as certain sea salts and Himalayan-style salts, may not contain significant amounts of iodine unless they are specifically labeled as iodized.
Copper
Copper helps the body make energy, maintain connective tissues, and properly use iron. It is also involved in normal nervous and immune system function.
Food sources include:
- Nuts
- Seeds
- Whole grains
- Beans
- Dark chocolate
Manganese
Manganese contributes to normal metabolism, bone formation, and antioxidant defense.
Food sources include:
- Whole grains
- Nuts
- Legumes
- Leafy vegetables
Chromium
Chromium is a trace mineral involved in insulin action and carbohydrate, fat, and protein metabolism.
Food sources include:
- Whole grains
- Meat
- Broccoli
- Nuts
- Some fruits and vegetables
Molybdenum
Molybdenum helps certain enzymes perform their normal functions.
Food sources include:
- Beans
- Lentils
- Whole grains
- Nuts
- Dairy products