Trace Minerals innerbody.com
The minerals that the body requires in amounts less than 100 milligrams per day are referred to as trace minerals. They are chromium, copper, fluoride, iodine, iron, manganese, molybdenum, selenium and zinc. Because iron metabolism is the most complicated of the nine, it will be discussed in greater detail.
Carries oxygen throughout the body
Assists in energy metabolism and other enzyme-mediated chemical reactions
Supports immune function
Involved in the production of neurotransmitters, chemicals that carry messages between nerve cells
Participates in the development of the brain and nervous system
Recommended Intakes of Iron: The RDA for men and postmenopausal women is 8 mg. Because of their monthly blood losses, the RDA for premenopausal women jumps to 18 mg. The RDA during pregnancy jumps even more to 27 milligrams to provide adequate iron stores for the infant. If the mother’s iron status is poor, the baby will not have enough stored iron to last the first six months of life.
*see Health & Fitness: Tips for Pregnant Women goodnewshealthandfitness.wordpress.com
Chicken livers on a cutting boardSources of Iron: Iron has two types: heme and non-heme. Heme iron is only present in animal flesh. Beef, liver, clams and oysters are excellent sources of iron. Additional sources are poultry, fish and pork. Non-heme iron can be found naturally in tofu, legumes, spinach, raisins, and other plant foods. It is the form of iron used in fortified and enriched foods such as breakfast cereals, bread and pasta. As an excess of iron is highly toxic, the human body tightly regulates the amount of iron it absorbs. Depending on the body’s need for iron, we absorb approximately 15 to 35% of the heme iron we ingest, but significantly less of the non-heme iron. Eating meats including fish and poultry and vitamin C-rich foods enhances the absorption of non-heme iron. Thus, you will absorb more iron from legumes, for example, if when you eat them, you also eat fresh tomatoes or an orange…”
Top 10 Iron-Rich Foods draxe.com
“..It’s a primary component of two proteins: hemoglobin and myoglobin. Hemoglobin is the part of the red blood cell that carries oxygen to the body’s tissues. Myoglobin is the part of the muscle cells that hold oxygen…
Top 10 Healthy Iron-Rich Foods List
What foods are high in iron? There are many good sources of iron to choose from, but here are some of my favorite healthy foods rich in iron that definitely top the charts:
1. Spirulina: 1 ounce: 8 milligrams of iron (44 percent DV)
Spirulina is a blue-green algae renowned for its intense flavor and even more powerful nutrition profile. Just one ounce almost provides half of typical iron requirements. When it comes to vegetarian, non-heme sources of iron, spirulina is a superstar without a doubt. It’s also rich in essential amino acids, iron, protein, B vitamins, and vitamins C, D and E.
2) Liver: 3 ounces of organic beef liver: 4.05 milligrams of iron (22.5 percent DV)
When it comes to foods with iron, specifically heme iron (the more easily absorbable form), liver definitely tops the list. If you struggle with any type of anemia — a clear sign of an iron deficiency — this is probably the best food to consume in the world because it contains iron as well as folate and vitamin B12. These are the three vitamins and minerals you need in order to overcome anemia naturally.
3) Grass-Fed Beef: One lean grass-fed strip steak (214 grams): 4 milligrams of iron (22 percent DV)
Grass-fed beef is another awesome meat source of heme iron as well as many other key nutrients. It’s definitely one of my personal favorites when it comes to iron-rich foods. In addition to iron, grass-fed beef is also higher in precursors for vitamin A and E, along with cancer-fighting antioxidants, compared to grain-fed beef. (2)
4) Lentils: ½ cup: 3.3 milligrams of iron (20.4 percent DV)
Lentils are legumes that have a really impressive amount of non-heme iron per serving. Aside from their high supply of nutrients, what’s another benefit of including protein-packed lentils in your diet regularly? They’re really cheap and very versatile.
5) Dark Chocolate: 1 ounce: 3.3 milligrams iron (19 percent DV)
When you buy high-quality dark chocolate, you not only satisfy your sweet tooth — you also give your body a significant dose of iron. All you need is one ounce to fulfill almost 20 percent of your daily iron requirements. Now that’s one healthy dessert option!…
‘..When You Get Too Much or Too Little Iron: The UL for males and females aged 14 and above is 45 mg. It is 40 mg for younger individuals. Side effects of too much iron are gastrointestinal and include nausea, vomiting, diarrhea and constipation. Accidental overdose of multivitamin/mineral supplements or other iron-containing products is the leading cause of poisoning deaths among young children in the U.S. Immediate emergency medical care is critical because death can occur quickly. In addition to gastrointestinal symptoms, the child may experience rapid heartbeat, dizziness and confusion.
Hemochromatosis is a genetic defect that causes excessive iron absorption. Over time, iron can accumulate in and cause damage to various parts of the body. The result could be diabetes, liver cancer, cirrhosis of the liver and joint problems.
Iron deficiency is the most common nutrient deficiency throughout the world. In the U.S., individuals experiencing rapid growth or blood losses are at increased risk for deficiency. These include young children over 6 months of age, adolescents, menstruating women and pregnant women. Because they consume no heme iron, vegetarians are also at increased risk. Iron deficiency results in anemia…
*see Medical: How to “fight” Myelodysplasia & Other Blood Cells related Issues goodnewshealthandfitness.wordpress.com
“.. with symptoms ranging from fatigue to rapid heart rate to decreased tolerance to cold to decreased athletic performance. Pica, the eating of clay, paper, ice and other non-food items, especially during pregnancy, may also be a symptom of iron deficiency…”
Chromium: Chromium enhances the effects of insulin, and may thus, play a role in the development of glucose intolerance and type 2 diabetes. Whole grains, brewer’s yeast, nuts and dark chocolate are sources of chromium. Clinical assessment of chromium status is difficult. …
The 10 Best Dietary Sources of Chromium – YouTube
*see Health: How to “fight” Diabetes? goodnewshealthandfitness.wordpress.com
What Is Chromium? Chromium Controls Blood Sugar – Dr. Axe draxe.com
‘…Health Benefits of Chromium
1. Helps Control Blood Sugar and Prevent Diabetes
Chromium can help enhance the role of insulin, the critical hormone that controls blood sugar and helps bring glucose into cells where it’s used for bodily energy. Chromium also supports a healthy metabolism and storage of nutrients throughout the body, since it can help you better absorb and distribute nutrients from carbohydrates, fats and proteins found in the foods you eat….
Best Food Sources of Chromium…
Broccoli — 1 cup cooked: 22 micrograms (88 percent DV)
Grapes/Grape Juice (pure, unsweetened) – 1 cup juice: 8 micrograms (32 percent DV)
Potatoes — 1 cup: 3 micrograms (12 percent DV)
Garlic — 1 teaspoon: 3 micrograms (12 percent DV)
Basil — 1 tablespoon: 2 micrograms (8 percent DV)
Grass-Fed Beef — 3 oz: 2 micrograms (8 percent DV)
Oranges/Orange Juice (pure, unsweetened) — 1 cup: 2 micrograms (8 percent DV)
Turkey — 3 oz: 2 micrograms (8 percent DV)
Green Beans — 1 cup cooked: 2 micrograms (8 percent DV)
Red Wine — 5 ounces: (varies widely) 1–13 micrograms (4–52 percent DV)
Apples — 1 medium: 1 micrograms (4 percent DV)
Bananas — 1 medium: 1 micrograms (4 percent DV)
Copper: Copper assists with the transport of iron. Rich sources of copper include liver, shellfish, legumes, nuts and seeds. Deficiencies or excesses of copper are rare in healthy people…
Top 10 Copper Rich Foods draxe.com
“..A deficiency in copper results in poorly formed red blood cells, known as anemia. It also is an antioxidant, helping with the elimination of free radicals.
Copper deficiency symptoms can include increased parasitic infections, weakness from anemia and leaky gut.
Copper must stay in balance with zinc and iron in the body as well and if you consume too much of one it can throw the others out of balance.
The RDA for copper is 900 mcg/day. The Daily Value is 2 mg….
Top 10 Copper Rich Foods List
1) Beef liver
3 oz: 14 mg (over 100% DV)
2) Sunflower seeds
¼ cup: 0.63 mg (31% DV)
1 cup: 0.5mg (25% DV)
¼ cup: 0.4 mg (20% DV)
5) Dried apricots
1 cup: 0.69mg (34% DV)
6) Dark chocolate
1 square: 0.9 mg (45% DV)
7) Blackstrap molasses
2 tsp: 0.28 mg (14% DV)
1 cup: 0.25 (12% DV)
1 cup: 0.43 mg (20% DV)
10) Turnip greens
1 cup, cooked: 0.36 (18% DV)..
Copper Health Benefits
High Copper foods stimulate higher-level thought processes and mental functioning. It has been called a “brain food” because it helps enable certain neural pathways that promote out of the box thinking. A lack of copper during growth may result in incomplete brain and nerve development.
Copper is a powerful antioxidant that protects cells against free radical damage. It can help reduce the appearance of wrinkles, age spots, and even macular-degeneration.
Copper plays a role in the synthesis of ATP, the primary molecule of energy storage in our bodies. Without adequate copper, the mitochondria (the cell’s energy producer) are unable to adequately produce ATP, leaving us feeling lethargic and tired. Also, copper helps us utilize iron properly, which helps reduce anemia that can also affect energy levels…”
Fluoride: Fluoride helps prevent dental caries. Nearly 99% of the body’s fluoride resides in the bones and teeth. The main source of fluoride is municipal water supplies that add fluoride to the water. Excess fluoride discolors and damages teeth…
*see Chemicals to Avoid that’s Causing Negative Health Effects goodnewshealthandfitness.wordpress.com
& Hygiene: Best Natural Oral (dental teeth) Cleaning Tips
Fluoride Benefits and Deficiency Symptoms | Foods containing … healthsupplementsnutritionalguide.com
Fluoride is found in certain mouthwashes, and toothpastes and fluoridated water. It occurs naturally in the sea as sodium fluoride, so most seafood contains fluoride.
Foods high in fluoride are
· fluoridated water · seafood.
Other foods containing fluoride include · chicken · canned sardines (with bones) · fish · gelatin · grape juice · tea…”
Nutrition 101: Fluoride Posted Feb 27, 2014 by Carolyn Berry healthcastle.com
Iodine: Iodine is a component of the thyroid hormones, which regulate metabolic rate and body temperature. Sources of iodine include saltwater fish, liver, legumes, potatoes, iodized salt and dairy products. Iodine deficiency inhibits the synthesis of thyroid hormones resulting in hypothyroidism and it’s typical problems including fatigue, weight gain and intolerance to cold. Inadequate iodine intake is fairly common in some parts of the word and may affect as much as 30% of the world’s population. In recent years, the use of iodized salt has decreased deficiency cases. Under different circumstances, excess iodine can cause either hyperthyroidism or hypothyroidism. Both too little and too much iodine can cause goiter, an enlargement of the thyroid gland.
Are You Eating Enough Iodine-Rich Foods? draxe.com
“…One of the most widespread symptoms of iodine deficiency? Thyroid disorders. Thyroid function relies on proper levels of iodine, so too much (or too little) can cause many serious health problems. The thyroid is one of the body’s master glands responsible for balancing hormones, and thyroid disruption caused partially by a diet low in iodine-rich foods can create such negative reactions as fatigue, weight gain or loss, hormone imbalances, mood changes, and much more…
Why are more people experiencing iodine deficiency?
Several reasons might be to blame: a reduction in the amount of naturally iodine-rich foods in people’s diets (wild-caught fish, green vegetables and sea vegetables, for example), a higher exposure rate to certain chemicals found in processed foods that reduce iodine absorption (especially the compound called bromine, found in many plastic containers and baked goods, for example), and a depletion in the amount of iodine found in soils…
Here are 12 of the best iodine foods, with percentages below based on the recommended dietary allowance for the average adult: (10)
Seaweed/Dried Kelp — 1 whole sheet dried: 19 to 2,984 micrograms (amounts vary widely — anywhere from 11 percent to 1,989 percent)
Cod (wild-caught) — 3 ounces: 99 micrograms (66 percent DV)
Yogurt (organic, grass-fed and ideally raw) — 1 cup: 75 micrograms (50 percent DV)
Raw Milk — 1 cup: 56 micrograms (37 percent DV)
Eggs — 1 large: 24 micrograms (16 percent DV)
Tuna — 1 can in oil/3 ounces: 17 micrograms (11 percent DV)
Lima beans — 1 cup cooked: 16 micrograms (10 percent DV)
Corn (organic) — 1/2 cup: 14 micrograms (9 percent DV)
Prunes — 5 prunes: 13 micrograms (9 percent DV)
Cheese (look for raw, unpasteurized) — 1 ounce: 12 micrograms (8 percent DV)
Green peas — 1 cup cooked: 6 micrograms (4 percent DV)
Bananas — 1 medium: 3 micrograms (2 percent DV)
Manganese: Manganese is important in many enzyme-mediated chemical reactions including enzymes involved in the synthesis of cartilage in skin and bone. Tea and coffee are significant sources of manganese in the American diet. Additional sources are nuts, whole grains, legumes and some fruits and vegetables. Magnesium deficiency is rare. Toxicity is also uncommon and is most frequently the result of exposure to airborne manganese dust. The UL for manganese is 11 mg per day.
Manganese — Encyclopedia of Food – Precision Nutrition precisionnutrition.com
“..Manganese has many functions in the body including:
Assisting the antioxidant enzymes of the mitochondria
Working enzymatically to assist carbohydrate, amino acid, and cholesterol metabolism
Assisting in the synthesis of proteoglycans.
Manganese can be found in several foods including:
Green and black tea
Top 10 Foods Highest in Manganese healthaliciousness.com
“..#1: Seafood (Mussels, Cooked)
Manganese 100g Per 3oz (85g) Per ounce (28g)
6.8mg (340% DV) 5.8mg (289% DV) 1.9mg (96% DV)
Other Seafood High in Manganese (%DV per 3oz cooked): Clams (43%), and Crayfish (22%). Click to see complete nutrition facts.
#2: Nuts (Hazelnuts)
Manganese 100g Per 2oz (56g) Per ounce (28g)
5.6mg (278% DV) 3.1mg (156% DV) 1.6mg (78% DV)
Other Nuts High in Manganese (%DV per ounce): Pecans (55%), Walnuts (48%), Macadamia (43%), Almonds (32%), Cashews (23%), and Pistachio (17%). Click to see complete nutrition facts.
#3: Seeds (Pumpkin)
Manganese 100g Per cup (129g) Per ounce (28g)
4.5mg (227% DV) 5.9mg (293% DV) 1.3mg (64% DV)
Other Seeds High in Manganese (%DV per ounce): Chia Seeds (38%), Sesame and Flaxseeds (35%), and Sunflower Seeds (30%). Click to see complete nutrition facts.
#4: Bread (Whole-Wheat)
Manganese 100g Per slice (28g) Per 2 slices (56g)
2.1mg (107% DV) 0.7mg (35% DV) 1.4mg (70% DV)
Other Breads High in Manganese (%DV per piece): Whole-Wheat English Muffin (59%), Whole-Wheat Pita (56%), and Whole-Wheat Roll (32%). Click to see complete nutrition facts.
#5: Tofu (Firm, Raw)
Manganese 100g Per 1/2 cup (126g) Per 1/4 block (81g)
1.2mg (59% DV) 1.5mg (74% DV) 1.0mg (48% DV)
Tempeh is also High in Manganese (%DV per 1/2 cup): (54%). Click to see complete nutrition facts.
#6: Beans (Butter/Lima Beans, Cooked)
Manganese 100g Per cup (170g) Per 1/2 cup (85g)
1.3mg (63% DV) 2.1mg (106% DV) 1.1mg (53% DV)
Other Beans High in Manganese (%DV per cup cooked): Winged Beans (103%), Chickpeas (84%), Adzuki Beans (66%), White Beans (57%), Black-eyed Beans (47%), and Kidney Beans (42%). Click to see complete nutrition facts.
#7: Fish (Bass, Cooked)
Manganese 100g Per fillet (62g) Per 3oz (85g)
1.1mg (57% DV) 0.7mg (35% DV) 1.0mg (48% DV)
Other Fish High in Manganese (%DV per 3oz cooked): Trout (46%), Pike (44%), and Perch (38%). Click to see complete nutrition facts.
#8: Spinach (Cooked)
Manganese 100g Per cup (180g) Per 1/2 cup (90g)
0.9mg (47% DV) 1.7mg (84% DV) 0.8mg (42% DV)
Other Dark Green Leafy Vegetables High in Manganese (%DV per cup cooked): Frozen Spinach (68%), Amaranth Leaves (57%), Beet Greens (37%), Swiss Chard (29%), and Napa Cabbage (11%). Click to see complete nutrition facts.
#9: Whole Grains (Brown Rice)
Manganese 100g Per cup, Cooked (195g) Per 1/2 cup cooked (98g)
1.1mg (55% DV) 2.1mg (107% DV) 1.1mg (54% DV)
Other Grains High in Manganese (%DV per cup cooked): Teff (360%), Quinoa (58%), Buckwheat (34%). Click to see complete nutrition facts.
#10: Tea (Black, Brewed)
Manganese 100g Per cup (237g) Per fluid ounce (30g)
0.2mg (11% DV) 0.5mg (26% DV) 0.1mg (3% DV)
A cup of instant tea contains (47% DV). Click to see complete nutrition facts. ..”
Molybdenum: Molybdenum assists several enzymes including one required for the metabolism of sulfur-containing amino acids. Peas, legumes and some breakfast cereals supply molybdenum. Both molybdenum deficiency and toxicity are rare. High doses of molybdenum, however, inhibit copper absorption.
Foods High in Molybdenum (81st – 100th) (per 100 g edible portion) wholefoodcatalog.info
Pumpkin seed (roasted and salted)
Pumpkin seed (roasted and salted)
Red pepper (ground)
Red pepper (ground)
Scarlet runner bean (whole, dried, raw)
Scarlet runner bean (whole, dried, raw)
Soybean, Tofu (momen-tofu)
Soybean, Tofu (momen-tofu)
Soybean, Whole bean (china, dried, raw)
Soybean, Whole bean (china, dried, raw)
Shoyu, Soy sauce (usukuchi-shoyu)
Shoyu, Soy sauce (usukuchi-shoyu)
Parsley (leaves, raw)
Parsley (leaves, raw)
Selenium: Selenium is required for immune function and for the synthesis of thyroid hormones. Additionally, this mineral assists enzymes in protecting cell membranes from damage. Depending upon the soil in which they are grown, Brazil nuts are one of the richest sources of selenium. Organ meats, seafood, other meats and whole grains are additional sources. Low selenium intake may decrease an individual’s ability to fight viral infections. Some research also links low intakes to some cancers. Toxicity causes brittle hair and nails and is most likely to occur with supplements.
Top 10 Foods High in Selenium draxe.com
“..Selenium is a trace mineral that works in conjunction with vitamin E to help prevent oxidative damage in the body…
Selenium also helps iodine regulate metabolism and selenium helps recycle vitamin C in the body improving overall cellular protection.
Selenium works as powerful anti-oxidant and is required for your body to create glutathione your bodies master antioxidant.
For this reason, consuming foods high in selenium can support detoxification and take stress off the organs like the liver and thyroid…
*see 9 Ways to Boost Glutathione draxe.com
“…What Is Glutathione?
Glutathione (GSH) is a peptide consisting of three key amino acids that plays several vital roles in the body. Longevity researchers believe that it is so pivotal to our health that the level of GSH in our cells is becoming a predictor of how long we will live! (2, 3, 4)..”
Selenium deficiency symptoms include:
Top 10 Foods High in Selenium
1) Brazil nuts
1 oz (6-8 nuts): 544 mcg (over 100% DV)
2) Yellowfin tuna
3 oz: 92 mcg (over 100% DV)
3) Halibut, cooked
3 oz: 47mcg (67% DV)
4) Sardines, canned
3 oz: 45mcg (64% DV)
5) Grass-fed beef
3 oz: 33 mcg (47% DV)
6) Turkey, boneless
3 oz: 31 mcg (44% DV)
7) Beef liver
3 oz: 28 mcg (40% DV)
3 oz: 22 mcg (31% DV)
1 large, 15 mcg (21% DV)
1 cup: 11 mcg (16% DV)..”
Zinc: Zinc is critical for normal growth and sexual maturation. It plays a role in the immune system and is important to the proper function of at least 70 enzymes including one that helps protect cells from damage. Oysters, beef and clams are rich sources of absorbable zinc. Whole grains also contain zinc, but it is less available for absorption. Zinc deficiency causes delayed growth and sexual development, decreased immune function, altered sense of taste, hair loss and gastrointestinal distress. Zinc deficiency is uncommon in healthy people in the U.S. It is more common among populations that consume cereals as their primary source of nutrition. Zinc toxicity is rare.”
Top 10 Foods High in Zinc draxe.com
“.. Zinc benefits come from its presence within all bodily tissue — it’s needed for healthy cell division, and it acts like an antioxidant, fighting free radical damage and slowing the aging process. ..
*see Longevity: How to “slow” the aging process? goodnewshealthandfitness.wordpress.com
Top 10 Foods High in Zinc
Consume two to three servings of these zinc foods daily to support optimal zinc levels.
1. Lamb: 3 ounces: 6.7 milligrams (45 percent DV)
Lamb is a rich source of many vitamins minerals. In addition to zinc, lamb contains vitamin B12, riboflavin, selenium, niacin, phosphorus and iron. (1)
2. Pumpkin Seeds: 1 cup: 6.6 milligrams (44 percent DV)
Pumpkin seeds and pumpkin seed oil are able to reduce the risk of breast cancer in post-menopausal women, according to research published in Nutrition and Cancer. (2) Pumpkin seeds are also good for prostate health, and they promote your mental health.
3. Grass-Fed Beef: 100 grams: 4.5 milligrams (30 percent DV)
Grass-fed beef nutrition includes omega-3 fatty acids and conjugated linoleic acid, a powerful polyunsaturated fatty acid that has been shown to help fight cancer, reduce the risk of heart disease, improve blood sugar, discourage weight gain and build muscle. (3)
4. Chickpeas (Garbanzo Beans): 1 cup: 2.5 milligras (17 percent DV)
Chickpeas, like all legumes, are a form of complex carbohydrates that the body is able to slowly digest and use for energy. Chickpeas increase satiety and help with weight loss. (4) They also improve digestion by quickly moving foods through the digestive tract.
5. Cocoa Powder: 1 ounce: 1.9 milligrams (13 percent DV)
Cocoa powder is a good source of two flavonoids, epicatechin and catechin, which function as antioxidants that help prevent inflammation and disease. Because of the presence of flavonoids in cocoa powder, it helps improve blood flow and lower blood pressure too. (5)
6. Cashews: 1 ounce: 1.6 milligrams (11 percent DV)
Cashews are rich in unsaturated fatty acids and high in protein. Cashews nutrition helps fight heart disease, reduce inflammation, promote bone health and support healthy brain function. Plus, these nuts help with weight loss or maintenance because they make you feel fuller and curb food cravings. (6)
7. Kefir or Yogurt: 1 cup: 1.4 milligrams (10 percent DV) (values vary)
Kefir and yogurt are cultured dairy products that serve as probiotic foods. Both kefir and probiotic yogurt support healthy digestion, boost the immune system, promote cardiovascular health and regulate your mood. (7)
8. Mushrooms: 1 cup: 1.4 milligrams (9 percent DV)
Proven mushroom nutrition benefits include the ability to boost immunity due to its antioxidant activities, reduce inflammation, fight cancer, protect your heart and improve brain function. (8)
9. Spinach: 1 cup: 1.4 milligrams (9 percent DV)
Spinach is one of the most nutrient-dense foods in existence. It contains special protective carotenoids that have been linked with decreasing the risk of many diseases, including heart disease, obesity, diabetes, neurodegenerative diseases and even cancer. (9)
10. Chicken: 100 grams: 1 milligram (7 percent DV)
In addition to the zinc present in chicken, it’s also a good source of B vitamins, including vitamin B12, niacin, vitamin B6 and pantothenic acid. The vitamin B12 in chicken helps maintain energy levels, boost mood, maintain heart health and boost skin health. (10)..”
Published on Sep 10, 2015
In this video, Biology Professor discusses trace elements, those elements needed only in small quantities in living organisms.
Essential Elements and Trace Elements
*see <= Health: Nutrition-Micronutrients Pt. 1~Vitamins=Water Soluble , Health: Nutrition-Micronutrients Pt. 2~Vitamins=Fat Soluble & Health: Nutrition-Micronutrients Pt. 3~Vitamins=Major Minerals
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