Minerals are inorganic elements. They mainly serve as catalysts for enzyme activity and as structural components of tissue and cellular compounds to build bones, for example. Others play a role in creating hormones or maintaining a regular heart beat. That´s why minerals are very important, although we need only small amounts of them.
trace element /
RDA |
specifics |
functions |
sources |
chromium
150-250 µg
|
Processed foods contain much less chromium than their unprocessed correspondents. |
- helps maintaining the blood glucose level as a synergist of insulin
- plays a role in protein and carbohydrate metabolism |
- broccholi
- whole-grain bread
- Brazil nuts
- turkey
- black tea |
copper
800-1000 µg |
Copper is part of lysyl and prolyl hydoxylases. It can be found in skeletal muscles, brain, liver and tissues. |
- helps to sysnthesize collagen
- it is involved in catalyzing antioxidiant enzymes and iron oxydations
- energy metabolism is based on copper ions |
- liver
- oysters
- cashews
- peas |
fluorine
3-4 mg |
- |
- prevents dental caries
- protects bones from osteoporosis-caused fractures |
- tea leaves
- salt water fish |
iodine
150-200 µg |
The main iodine storage is in the thyroid gland. |
- its only function is to sythesize thyroid hormone, wich is responsible for the bodys qrowth and developement |
- iodized salt
- shrimps
- bread
- haddock
- red wine
- cottage cheese |
iron
25-50 mg |
Iron is a trace mineral. Only 10-15% of the iron in food is absorbed by the body. Vitamin C supports absorption. |
- enables oxygen transport and storage in muscles
- supports immune system
- supports hair growth |
- fish
- clams
- millet
- pumpkin seed kernels
- ceps |
manganese
2-5 mg |
- |
- supports enzymes responsible for phosphorylation, hydrolysis, decarboxylation, transamination |
- wheat germs
- hazelnuts
- porridge oats
- black tea |
molybdenum
40-50 µg |
- |
- helps to detoxify from purines and pyrimidines |
- black-eyed beas
- beans
- peanuts
- almonds
- yogurt |
selenium
100-200 µg |
Sodium is a macromineral, wich most people consume in larger amounts than suggested. |
- critical component of cell hydration and the release of waste product
- helps maintaining acid-base balance
- supports muscle contraction and nerve impulses |
- coconuts
- ceps
- Brazil nuts
- oysters
- liver
- wheat germs |
zinc
25-50 mg |
The bodys largest zinc storage is inside the muscles. It can also be found in bones, prostate gland, kidneys and skin. |
- serves as a enzyme cofactor, for example in metabolizing proteins, carbohydrates, fats and alcohol
- it´s involved in protein synthesis, blood clotting, DNA / RNA maintenance, tissue growth, wound healing, sperm production, bone mineralization, proper thyroid function |
- oysters
- pumkin seed kernels
- poppy seed
- oysters
- wheat bran
- turkey
- liver |
