Trace elements are minerals and are required by the body in small amounts. Here you will find an overview of the most important trace elements.
What are trace elements?
Trace elements can be divided into so-called essential and non-essential trace elements. In general, these are minerals that the body only needs in small amounts and that are absorbed through diet. The essential trace elements, for example, are found in the body with less than 50 milligrams per kilo of body weight.
Why do we need trace elements?
If the body does not have enough trace elements available, it can – depending on the missing trace element – lead to different deficiency symptoms, which are noticeable through different symptoms. But it also works the other way around: If the concentration of trace elements in the body is too high, health consequences can also occur.
What trace elements are there?
Here you can find a list of all essential and non-essential trace elements as well as their function:
Essential trace elements:
- Iron: Iron has many different roles in the body. On the one hand, the trace element supports the immune system, metabolism and the brain, protects us from fatigue, strengthens concentration and makes us more receptive. It also helps the body with oxygen and is involved in the formation of red blood cells. An iron deficiency, which is particularly common in women, can, for example, lead to persistent fatigue and difficulty concentrating. In order to get enough of the trace element through our diet, we should eat fish, meat, whole grains and nuts frequently, for example.
- Iodine: An iodine deficiency is often associated with an underactive thyroid. Because the trace element is involved in the production of thyroid hormones. Hypofunction is often noticeable, for example, through persistent fatigue and weight gain. Iodine also helps the nerves to network and pass on information. Regular consumption of sea fish and marine animals is helpful in meeting the daily need for iodine. But you can also just make sure to use a lot of iodized salt.
- Copper: The trace element copper, for example, participates in the transport of iron through the body and supports both the nervous system and the immune system. Skin and hair also depend on an adequate intake of the trace element copper. In the event of a deficiency, for example, skin rashes occur and the connective tissue can lose its elasticity. In general, copper deficiency is rare in this country. We take in the trace element through nuts, mushrooms, peas and fish, for example.
- Zinc: The trace element zinc strengthens our ability to concentrate, but it is also involved in many other functions of the body. These include, for example, cell division and cell protection, bone structure, immune system and hormone production as well as healthy skin and hair. A zinc deficiency is mainly noticeable through tiredness and difficulty concentrating. To get enough of the trace element zinc through our diet, we should eat plenty of fish, whole grains, meat and eggs.
- Selenium: Selenium is primarily responsible for cell protection, but it also strengthens the immune system and, like iodine, is essential for a functioning thyroid. Skin and nails are also happy about sufficient selenium. A lack of the trace element can lead to concentration disorders and make us susceptible to infections. Foods that contain more selenium are, for example, eggs, fish and meat.
- Manganese: Above all, manganese tightens the connective tissue, keeps the bones stable and supports our metabolism. The trace element also plays a role in cell protection. If there is a lack of manganese, the bones can become more unstable, and in rare cases unspecific symptoms such as coordination difficulties or confusion occur. We can get manganese from nuts, oatmeal, rice and grain, for example.
- Molybdenum: Molybdenum is a component of the enzymes and supports the body in metabolism and the breakdown of sulfur-containing amino acids. A deficiency in the trace element is very rare. We can absorb molybdenum, for example, through mineral water, eggs, chives and legumes.
- Chrome: Chromium plays a role, for example, in maintaining blood sugar levels or in the utilization of carbohydrates. We can get it through honey, nuts, yeast, and meat.
Good to know: Fluorine is not one of the essential trace elements, Fluoride is considered to prevent tooth decay.
Non-essential trace elements
- Silicon: Silicon supports the body in bone formation and in connective tissue metabolism. We can take it up over potatoes and parsley, for example.
- Arsenic: We only need arsenic in small doses; in higher doses it is toxic. We cover our needs very easily, for example with the help of seafood or fish. So far it has not been clearly proven what tasks the trace element fulfills in the body.
- Tin: Similar to arsenic, it is not entirely clear what we need tin for. It is believed that zinc-dependent enzymes are involved in collagen synthesis, for example. We can pick up tin over cheese, various types of fish and shellfish.
- Boron: The function of boron in the human body is not entirely clear, but it is assumed that it plays a role in the transport of substances through the cell membrane. Whether boron is vital for us has not been finally clarified. For example, we take on pears, tomatoes and apples.
- Lead: In the case of lead, too, it is assumed that the trace element is probably not essential. Deposits of lead are common in bones, and high levels of lead can be the cause of various diseases.
- Vanadium: Vanadium is important for the mineralization of teeth and bones, even if it is not clear whether it is actually essential for us. We can take it in via nuts and legumes, for example.
- Nickel: Nor is there any clear evidence of what the body needs nickel for – in high doses it can have a toxic effect. Nickel is found primarily in grain, fruit, vegetables and fish.
- Lithium: So far it has not been proven that a lithium deficiency can lead to disease. The substance is used, for example, in the treatment of mental illnesses and is found in meat, milk, eggs and cereals, for example.
How does a lack of trace elements arise?
There can be various reasons for a lack of trace elements. These include:
- Regional differences, for example due to low occurrence in drinking water or in arable land
- Eating habits, for example through one-sided nutrition or special forms of preparation
- Faster loss of trace elements due to illness, for example through diarrhea
- Changed reception conditions, for example due to metabolic diseases
A doctor test can usually be carried out to determine whether there is a deficiency in trace elements. If the vital substances are missing, he can also determine the treatment.
Reading tips: You can find out everything about minerals here. We also explain what you should know about macronutrients and micronutrients.
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sources
Elmadfa, C. Leitzmann: Human nutrition. 4th edition. Eugen Ulmer, 2004
DGE: reference values for nutrient intake