Trace Minerals

Iron
RDA

What is it and why do you need it?
Iron in the body is essential for the delivery of oxygen to cells. It is an important component in the two main oxygen carrying proteins haemoglobin and myoglobin. Haemoglobin is important in red blood cells and carries oxygen and carbon dioxide throughout the body. Myoglobin is used in the muscles where it stores oxygen for physical exercise. Most iron comes from meat but for a vegetarian tofu is a rich source of iron. There are two types of iron found in food. Heam iron which is found in meat and non-heam  iron which is found in plant foods. Heam iron is much more readily absorbed than non-heam iron.  

People who consume a large quantity of tea or coffee are at a higher risk of an iron deficiency as these substances can retard iron absorption. Vitamin C helps with the absorption of iron.


Deficiency signs
The main sign of a lack of a lack of iron in your diet is anaemia and it is the most common nutrient deficiency. The signs of this are fatigue, poor circulation, depression and decreased resistance to illness. Anaemia is more common in women and menstruating woman can lose up to twice as much iron in a month as men. So it is essential to maintain an adequate level of iron in their diet. Seafood and meat are good sources.  Other groups at risk of developing an iron deficiency are infants, fussy eaters, athletes and vegetarians.

Food sources
Cockles
Black treacle
Fortified breakfast cereals
Wheat bran
Liver

Zinc
RDA

What is it and why do you need it?
Zinc is important for a wide range of  purposes. It is required to assist appetite, sense of smell and taste. It is important in the fight against infection, improves immunity, maintains healthy nails, skin and hair, tissue growth and repair. It is also important for sexual development and reproduction.

Deficiency signs
White spots on nails are the most common sign of a zinc deficiency. Other signs of a zinc deficiency are loss of taste and appetite, poor growth and wound haling and night blindness, dry flaky skin, dandruff, and increases susceptibility to infection. People at risk of deficiency are vegans, children and the elderly. Alcoholics are at risk of deficiency because alcohol is an absorption inhibitor.

Food sources
Oysters
Wheat bran
Liver
Beef
Pumpkin seeds

Copper
RDA

What is it and why do you need it?
Copper is important for the metabolism of iron and fat it is required to maintain the heart muscle and the immune and nervous systems. Copper is also used in the formation of melanin and for healthy skin and hair.

Deficiency signs
A deficiency in copper is uncommon. The side effects of a deficiency are lowered immunity, arthritis, impaired growth and heart and nervous system damage.

Food sources
Liver
Oysters
Whelks
Cocoa powder
Tomato puree

Manganese
RDA

What is it and why do you need it?
Manganese is an effective anti-oxidant. It is necessary for the formation for many hormones and the metabolism of fats and carbohydrates, as well as proper brain function. Manganese occurs naturally in most grains however most is removed during the milling process, so choose whole grains if you need to up your intake.

Deficiency signs
A deficiency in manganese is rare and unlikely in normal circumstances. The signs of a deficiency are bone abnormalities and problems with fat and carbohydrate metabolism.

Food sources
Wheat bran
Pine nuts
Seaweed
Hazelnuts
Oyster mushrooms

Iodine
RDA

What is it and why do you need it?
Iodine is needed for the production of many hormones especially from the thyroid gland. These hormones regulate the bodies metabolic rate, growth and development , and promote protein synthesis.

Deficiency signs
If you don’t have enough iodine in your diet it can cause a swelling of the thyroid gland (goitre). Other symptoms of a deficiency are bulging eyes, fatigue, mental retardation, hair loss, slow reflexes and dry skin. If iodine is deficient in pregnancy there is a greater risk of miscarriage and of problems with the baby. Iodine deficiency is rare as it is found in salt.

Food sources
Bread
Butter
Peppers
Cereals
Cheese

Chromium
RDA

What is it and why do you need it?
Chromium is important for the proper function of hormones and insulin it s therefore important for the maintain blood sugar levels. Chromium occurs naturally in most grains however most is removed during the milling process, so choose whole grains if you need to up your intake. If you cook with stainless steel cookware chromium leaches into food which increases your intake.

Deficiency signs
The deficiency signs of a lack of chromium are. High blood glucose and insulin levels, high blood cholesterol and triglyceride levels. Deficiency is uncommon but can occur in undernourished elderly people and children with poor diets.

Food sources
Egg yolk
Beef
Cheese
Liver
Wine

Molybdenum
RDA

What is it and why do you need it?
Molybdenum  is needed to activate several

Deficiency signs
A deficiency in molybdenum is rare. It can lead to impaired growth and reduced appetite.

Food sources
Cheese
Beef
Eggs
Lentils
Raisins

Flouride
RDA

What is it and why do you need it?
 

Deficiency signs
 

Food sources
Millet
Cheese
Cabbage
Fish
Garlic

Selenium
RDA

What is it and why do you need it?
 

Deficiency signs
 

Food sources
Brazil nuts
Kidney
Nuts
Lobster
Tuna