Maybe you’ve heard in newspapers, news, social networks, etc., mentioning the importance of adding trace elementsespecially trace minerals for body. But the concept and their role in the body are still not well understood. Ocany will answer your questions through the section below!
What are trace elements?
Trace elements are elements that make up less than 0.01% of the dry mass of cells and each day our body only needs a very small amount. But they are very important and indispensable components to maintain the physiological activities of the body.
Trace elements including water-soluble vitamins, fat-soluble vitamins, minerals such as iron (Fe), copper (Cu), chlorine (Cl), manganese (Mn), calcium (Ca), …
The role of trace elements
Micronutrients all have a common role in participating in the structure of enzymes, vitamins, hormones and regulating metabolic processes in the entire life activities of the body.
Each element has different functions in the human body. Trace elements include 4 types: water-soluble vitamins, fat-soluble vitamins, macro-minerals and trace minerals.
Here we will learn in detail the roles of these 4 elements:
The functions of water-soluble vitamins are:
- Vitamin B1: Converts nutrients into energy, helps muscle contractions and conducts nerve impulses
- Vitamin B2: Produces red blood cells and provides energy for the body.
- Vitamin B3: Participates in the production of energy from food
- Vitamin B5: Supports the formation of hormones and the metabolism of fats, proteins, and carbohydrates from food
- Vitamin B6: Supports protein production, red blood cell formation
- Vitamin B12: Forms red blood cells, DNA genetic material, and the nervous system
- Vitamin C: Creates collagen, improves the immune system and increases iron absorption
We have four typical fat-soluble vitamins:
- Vitamin A: antioxidant that protects cells from the effects of free radicals, supports immunity, protects vision
- Vitamin D: supports calcium absorption, bone structure and teeth formation
- Vitamin E: fight free radicals that damage cells, prevent skin aging
- Vitamin K: an important component of the liver enzyme system that supports blood clotting and wound healing
- Calcium: strengthen bones, prevent osteoporosis, blood circulation
- Magnesium: prevention of heart diseases, anti-inflammatory, lowering blood pressure
- Phosphorus: participates in muscle contraction, energy production, bone development
- Sodium: is an electrolyte that helps balance the pH of the blood, keeping the body hydrated
- Chloride: supports muscle development, nervous system and body fluid maintenance
- Potassium: regulates heart rate, maintains fluid in cells, conducts nerve impulses
- Sulfur: has anti-inflammatory, antibacterial, and antioxidant properties
- Iron: supports red blood cell production, oxygen storage for muscles
- Zinc: bone development, blood clotting and blood sugar balance
- Iodine: produces thyroid hormone, maintains energy for the body to function
- Copper: iron metabolism, fat and red blood cell structure
- Manganese: participates in the metabolism of carbohydrates, amino acids and cholesterol
- Selenium: an antioxidant that plays an important role in the thyroid and reproductive system
Characteristics of trace elements
Fat-soluble vitamins are insoluble in water but readily soluble in fat. They are stored by the body in adipose tissue and liver when not in use. Usually in the diet, these vitamins need to be absorbed with fat. Thereby, fat supports vitamins transport and metabolism with the body.
Water-soluble vitamins are not stored by the body, because they are constantly excreted in the urine, so they need to be replenished daily. In addition, this group of vitamins is easily lost during cleaning or food preservation. Therefore, we should only gently wash vegetables and fruits and properly store fresh foods, milk, and grains to avoid losing vitamins beneficial to health.
Each day the body needs more than 250mg of macronutrients and less than 20mg of trace minerals to maintain the function of the organs. It can be said that trace elements are “small but martial”, if you lack only a small amount, you will have health problems.
What are trace minerals?
Trace minerals nice trace minerals Minerals contain trace minerals necessary for the body. Like macro-minerals and vitamins, we need less than 20mg of micro-minerals per day to maintain a healthy body. However, it should only be used in moderation, if consumed too much can also cause poisoning.
Trace mineral elements
The necessary micro-minerals for the body include: iron, copper, chromium, iodine, zinc, selenium, manganese, molybdenum, cobalt. They all play a role in the structure of hormones, enzymes and help regulate metabolic processes in the human body.
The role of minerals in health
Mineral elements have a variety of functions, some of which act as antioxidants to help limit or prevent the effects of harmful free radicals. Besides, trace minerals It also participates in bone development, red blood cell production and metabolism of nutrients for absorption by the body, etc.
How to supplement minerals for the body
To supplement trace elements for the body, you can apply the following ways.
Supplement with food
Eat foods that contain essential minerals, such as:
- Vitamin D: salmon, shrimp, oysters, egg yolks
- Vitamin C: bell pepper, strawberry, papaya, kiwi
- Vitamin B: eggs, fresh milk, yogurt, salmon
- Calcium: yogurt, cheese, fresh milk, almonds
- Magnesium: banana, tofu, seaweed, avocado
- Iron: red meats, liver, clams, fish
- Zinc: eggs, green beans, chia seeds, shrimp
- Iodine: salt, sea fish, spinach, eggs
- Manganese: soybeans, oats, tofu, banana
Some vitamins and minerals have other ways of supplementing such as sunbathing for about 10-15 minutes in the early morning for the body to produce Vitamin D, taking vitamin B complex pills, vitamin E pills, etc.
Drink alkaline ionized water
In addition, we have a better supplement method than drinking alkaline ionized water daily.
Alkaline ionized water is a natural alkaline water containing many essential mineral ions for the body such as Ca, Mg, K, Na… With the convenience but still providing enough useful minerals, alkaline water is the choice. Choose the best to maintain the health of yourself and your family.
Those who have a busy work schedule, do not pay much attention to the diet will be prone to health problems due to the lack of necessary minerals. Using alkaline ionized water every day ensures the minerals to keep the body healthy.
Japan, where people have the longest life expectancy in the world, they also drink this water every day. They are used in many places from home, company, hotel to major hospitals in Japan. And alkaline ionized water is recognized by Japanese experts as very beneficial for health.
Trace mineral elements, though only in small amounts in the body, are indispensable components. Above is detailed information about trace elements and the roles of trace minerals. Hope the information Ocany has provided will be useful for your life!
See also: What is alkaline water? – The ideal source of water for a healthy lifestyle
See also: What is electrolyte water? 10 simple electrolyte replacement drinks that are easy to find
John Alen was born in 1971 and is a doctor in the healthcare and psychology fields with many years of experience. He is currently working at easyhealthylive.com, a leading health and psychology blog. Having studied at Y1 National Medical University named after IM Sechenov, John Alen is using his knowledge and experience to help improve the physical and mental health of people in the United States.