Trace elements are substances that are essential to the human diet but are needed in amounts of less than 100 milligrams per day. They include iron, iodine, copper, manganese, zinc, molybdenum, selenium, and chromium. There are probably others that have not yet been identified.

People in the United States are generally not at risk of having insufficient quantities of these elements. However, trace element deficiencies represent a major problem globally. These deficiencies impair general body function and increase the severity of common infections, such as measles and those that cause diarrhea. They also hamper intellectual growth and adult productivity.

Iron deficiency affects more than 2 billion people globally. It is one of the most common causes of anemia, and iron deficiency in children affects their mental development. We need iron for hemoglobin synthesis and function, for proper functioning of the enzymes required to produce energy, and for the production of collagen, elastin, and neurotransmitters. Iron can be found in meats, poultry, fish, and leafy green vegetables.

Iodine deficiency is another of the most prevalent micronutrient deficiencies worldwide. Fifty million infants annually are born at risk of iodine deficiency, which is the leading cause of preventable mental retardation globally. Found in seafood and iodized salt, iodine is needed for the production of thyroid hormones.

Our bodies need copper to produce hemoglobin and aid in its function; to make collagen, elastin, and neurotransmitters; and to form melanin. We get copper from fruits, nuts, organ meats, and shellfish. We also need manganese as a coenzyme to help produce energy. This mineral is found in nuts and whole grains.

Our bodies require zinc for general immunity and healing, good eyesight, and certain enzyme functions. It is found in whole grains, brewer’s yeast, fish, and meats. Molybdenum helps with the detoxification of hazardous substances and is found in beans, leafy green vegetables, milk, organ meats, and whole grains.

Also needed for optimal health is selenium, which is found in broccoli, cabbage, celery, garlic, onions, organ meats, whole grains, and brewer’s yeast. And chromium is required for the optimal use of sugar. We get chromium from meats, spices, whole grains, and brewer’s yeast.

ADDITIONAL FACTS

  1. A balanced diet usually contains enough of all the trace elements, if it follows USDA’s MyPyramid guidelines.
  2. Iron deficiency occurs in breastfed babies unless they’re given supplements, because there is insufficient iron in breast milk.