Trace Elements or Micro Elements – The Molecules of health

Trace Elements or Micro Elements ? – A guide to the chemical elements that keep the body alive

Traditional multivitamins contain all ten essential trace elements. However, they often do not include new candidates for the group of supporting minerals. Find out which substances they are and whether your vitamins provide you with adequate doses of them.

Why “trace elements”?

Trace elements are minerals that are found in small, microscopic amounts in the body, without which, however, his health is subjected to enormous tests. The original trace elements are: cobalt, copper, fluorine, iodine, iron, manganese, molybdenum, selenium, sulfur and zinc. I put sulfur in macronutrients, because according to many modern researchers it has a key character in the metabolism of the athlete. Boron, silicon (silicone) and vanadium are considered important for the overall (holistic and sports) diet in modern man, but are not yet accepted in the family of trace elements.

Boron

Functions:

The body needs micro-amounts of boron to maintain bone health and muscle growth because it promotes the formation of natural steroid molecules. The metabolism of calcium, phosphorus and magnesium is related to the metabolism of boron, so its deficiency can upset the metabolism of macronutrients. Boron stimulates the brain by improving its ability to draw energy from fats and sugars.

Sources:

Pine can be obtained from the following foods: leafy vegetables, nuts, cereals, carrots, apples, pears and grapes.

Recommended daily dose :

•  Men: 2 to 3 mg / day
• Women: 2 to 3 mg / day

Note:

Do not take more than 3 mg. pine daily!

Vanadium

Functions:

Vanadium is required for cellular metabolism and bone and tooth formation. It plays a role in the growth and reproduction of the body. It has been shown to inhibit cholesterol synthesis and improve insulin utilization and thus improve glucose tolerance. Vanadium is not easily absorbed by the body. The needs of vanadium in athletes are increased.

Sources:

Vanadium contains meat, fish, vegetable oils, some legumes, whole grains, dill, olives, radishes.

Recommended daily dose:

• Men: 1.8 mg / day;
• Women: 1.8 mg / day.

Note:

There is believed to be an interaction between vanadium and chromium. If you take both minerals, such as vanadium sulfate and chromium picolinate, take them at different times to fully absorb them.

Germany

Functions:

Germany improves the oxidative processes in cells. Participates in the suppression of pain and helps expel toxins and poisons from the body. It is believed to improve the activity of the immune system. Like hemoglobin, it helps enrich tissues with oxygen.

Sources:

Germanium is found in all organic matter, both of animal and plant origin. The highest concentration of germanium is in: broccoli, celery, garlic, milk, onions, tomato juice, sauerkraut.

Recommended daily dose:

• Men: 150 mg / day;
• Women: 150 mg / day.

Note:

It is best to take germanium with food.

Iron

Functions:

The most important function of iron in the body is its participation in the structure of oxygen-carrying proteins: hemoglobin and myoglobin. Compared to other minerals, iron has the highest content in the blood. The composition of many enzymes is necessary and is important for the growth of the organism. Iron is important for the normal functioning of the immune system and energy production.

Sources:

Iron is found in eggs, fish, liver, meat, poultry, green leafy vegetables and whole grains.

Recommended daily dose:

Men:

• 14 to 18 years of age, 11 mg / day;
• 18 to 70 years of age 8 mg / day;

 

Women:

• 14 to 18 years – 15 mg / day;
• 18 to 50 years – 18 mg / day; 50 and older – 8 mg / day.

Note:

Do not take additional doses of iron (above the prescribed) for a long period of time without a diagnosis – anemia!

Iodine

Functions:

Although needed in microquantities, iodine is needed for the metabolism of excess fat. It is an important factor for the physical and mental development of man. It is needed to maintain the normal condition of the thyroid gland. Lack of iodine can suppress the production of thyroid hormone, which is associated with many negative health effects.

Sources:

Rich in iodine are: iodized salt, seafood, saltwater fish, asparagus, garlic, sea salt, sesame seeds and more.

Recommended daily dose:

• Men: 150 mcg (micrograms) ./ day;
• Women: 150 mcg (micrograms) ./ day.

Note:

Some foods block the absorption of iodine when taken raw and in large quantities. These are: cabbage, Brussels sprouts, kale, potatoes, cauliflower, peaches, pears, spinach and more.

Manganese

Functions:

Microorganisms of manganese are necessary for the metabolism of proteins and fats, for the normal functions of the immune and nervous systems, as well as for the regulation of blood glucose. Manganese is involved in the processes that generate energy in the body. In addition, it is needed for bone growth and health, as well as for the reproductive system. Participates in the formation of cartilage and synovial fluid in the joints. This trace element is needed for the utilization of vitamins B1 and E. A key element is in the production of enzymes needed for fat oxidation and purine metabolism. An example of this is the role of manganese in the production of the antioxidant enzyme, superoxide dismutase.

Sources:

You can get the most manganese by consuming whole grains, seeds, nuts, seafood and last but not least avocados.

Recommended daily dose:

Men:

• 14 to 18 years of age, 2.2 mg / day;
• 18 to 70 years of age, 2.3 mg / day;

Women:

• 14 to 18 years – 1.6 mg / day;
• 18 to 50 years – 1.8 mg / day.

Copper

Functions:

Along with its many functions, copper promotes the formation of hemoglobin, red blood cells and bone tissue. In the body, the mineral maintains the necessary balance with the amounts of zinc and vitamin C, in the formation of the protein elastin, which gives the skin elasticity. Copper is also involved in the processes: energy production, hair coloring, wound healing, skin coloring and in giving taste buds. It is also needed to maintain the health of joints and nerve cells.

Sources:

Contained in: mushrooms, nuts, seafood, broccoli, avocado, beans, beets, oats, lentils, liver, oranges, raisins, salmon, soybeans and green leafy vegetables.

Recommended daily dose:

• Men: 0.9 mg / day (0.89 mg / day for adolescents);
• Women: 0.9 mg / day (0.89 mg / day for adolescents).

Note:

In the body, the level of copper is related to the levels of zinc and vitamin C in inverse proportion. Consuming more zinc / vitamin C will reduce copper levels and vice versa.

Molybdenum

Functions:

Although needed in minimal amounts, the mineral is indispensable for nitrogen metabolism. It is involved in the final stages of the conversion of purines to uric acid. Molybdenum promotes the normal functioning of nerve cells and is a component of the metabolic enzyme xanthine oxidase. You can find molybdenum in a person’s liver, bones and kidneys. The trace element supports bone growth and strengthens teeth.

Sources:

You can get molybdenum by eating grains, legumes, peas and dark green leafy vegetables (spinach, sorrel, etc.)

Recommended daily dose:

• Men: 45 mcg / day (43 mcg / day for adolescents);
• Women: 45 mcg / day (43 mcg / day for adolescents).