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These minerals are all essential for good health, but your body only needs a very small

amount of each one. They're important for immune system function, energy, metabolism
and antioxidant protection.
Chromium
Chromium is necessary for normal metabolism and storage of sugar and starch. It's found
in a wide variety of foods, so deficiencies are very rare. Learn more about chromium.
Copper
Your body needs copper for strong bones and blood vessels, plus its a component of some
antioxidant reactions. It's found in foods lie organ meats, seafood and whole grains.
Learn more about copper.
!luoride
!luoride helps to eep your bones and teeth strong. You'll find it in fluoridated drining
water, tea, and seafood. Learn more about fluoride.
Iodine
Iodine is used to mae thyroid hormone so it's necessary for normal thyroid gland
function. It's found in iodi"ed salt, seafood and plant#based foods grown in soil that
contains iodine. Learn more about iodine.
Iron
Iron is used to move oxygen to all the cells of your body, but you also need iron for
normal immune system function and normal cell growth. Iron#rich foods include meat,
poultry, fish, legumes, and spinach. Learn more about iron.
$anganese
$anganese is needed for antioxidant reactions, and healthy nervous system function. It's
found in nuts, seeds, legumes, and whole grains. Learn more about manganese.
$olybdenum
$olybdenum is a component of en"ymes your body uses for breaing down amino acids,
as well as drugs and toxins. It's found in a wide variety of foods, especially legumes and
nuts. Learn more about molybdenum.
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)elenium
)elenium is used in antioxidant reactions that help protect the cells in your body and is
important for normal thyroid function. It's found in many plant#based foods such as
whole grains, nuts, seeds and legumes. Learn more about selenium.
*inc
*inc is used in many different chemical reactions in your body, helps to eep your
immune system strong and is essential for your senses of taste and smell. It's found in
meats, seafood, and other foods that are high in protein. Learn more about "inc.
Trace minerals are a group of minerals that the body needs in very small amounts. The
recommended dietary allowance +,-./ for most vitamins and minerals is 0(( to ',1((
milligrams per day. !or trace minerals, the ,-. averages between (.1 milligrams and '2
milligrams per day, depending on the mineral.
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Types of Trace $inerals
Trace minerals include%
iron
zinc
manganese
copper
fluoride
molybdenum iodine
chromium
selenium
4f the trace minerals, iron, copper, zinc and selenium are the most
important.
Trace minerals can be found in a wide variety of foods, so supplements are rarely
necessary. Trace mineral supplements should only be taen if recommended by a
physician. . physician may recommend trace mineral supplements under certain
conditions such as an abnormally heavy menstrual flow, pregnancy or recuperation after a
surgical procedure.
If trace mineral supplements are taen outside of a doctor5s care, individuals should not
tae more than '2(6 of the ,-., as trace minerals can be ha"ardous to your health in
large amounts. .n overabundance of trace minerals in the system can interfere with how
well the body utili"es other important vitamins and minerals.
Iron
The trace mineral iron is critical to blood formation and function. It can be found in%
whole grain products
enriched breads and cereals
meats +specifically organ meats)
fish and seafood
poultry
vegetables
legumes
Iron intae needs are especially important during infancy, early childhood, during a
woman5s child bearing years, during pregnancy and up to three months after. The body
needs '(.(#'0.( milligrams if iron per day.
Copper
Copper is important to bone and cartilage development, and it helps the body use the
trace mineral iron in forming blood. Copper also enables body cells to use the energy
present in fat, carbohydrates and protein. Copper can be found in%
beef and organ meats
nuts
fruits and vegetables
legumes
whole grain products
Copper trace mineral deficiency is rare. If a deficiency occurs, it is usually the result of
genetic disease, a limited diet or if the body consumes too much "inc. The body needs
1.(#7.( milligrams of copper a day for proper functioning.
*inc
The trace mineral "inc is essential for body growth and maturation and development, as
well as tissue repair and resistance to disease. *inc is an important mineral for children
and the elderly, and it can be found in meats, specifically organ meats, poultry, and
seafood. .lthough rare, trace mineral deficiencies related to "inc can result in reduced
growth in children, reduced resistance to infection in adults and delayed wound healing in
people of all ages. The body needs '2.( milligrams of "inc per day.
)elenium
The trace mineral selenium helps protect body cell membranes from deterioration. It is
also believed that selenium possesses protective properties against cancer. The human
body only needs (.(1#(.1 milligrams of selenium per day. 8hole grains, meats, poultry
and fish are all excellent sources of selenium. 9ecause the ,-. for trace minerals is so
miniscule, a balanced diet of ordinary foods, fruits and vegetables is all that is needed to
consume the necessary amounts daily.
:utrex )pirulina contains all ;< trace minerals.
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