Human health significantly depends on the balance of trace elements in the body. These indispensable substances, required in microscopic doses, play a crucial role in maintaining the functioning of all body systems. In this article, we will examine the most important trace elements, their roles, and sources.
Iron
Iron is necessary for the formation of hemoglobin, which transports oxygen from the lungs to all tissues and organs. Iron deficiency can lead to anemia, fatigue, and a weakened immune system. Sources include meat, fish, legumes, green vegetables, and whole grains.
Zinc
Zinc plays a vital role in cell division, growth, wound healing, and the normal functioning of the immune system. Its deficiency can lead to loss of appetite, stunted growth, and deterioration of vision. Zinc is rich in meat, nuts, seeds, and seafood.
Magnesium
Magnesium is necessary for more than 300 biochemical reactions in the body, including energy production, protein synthesis, and the functioning of the nervous system. Sources of magnesium include green leafy vegetables, nuts, seeds, legumes, and whole grains.
Calcium
Calcium is a key element for the health of bones and teeth. It is also necessary for the normal functioning of the heart, muscles, and nervous system. The main sources of calcium are dairy products, green leafy vegetables, fish with soft bones, and fortified products.
Iodine
Iodine is necessary for the synthesis of thyroid hormones, which regulate metabolism, growth, and development. Iodine deficiency can lead to thyroid gland diseases, including goiter. Sources of iodine include seafood, iodized salt, and fortified products.
Selenium
Selenium is important for maintaining the body’s antioxidant protection, the functioning of the immune system, and preventing cell and tissue damage. Selenium is rich in seafood, meat, milk, and cereals.
Copper
Copper plays an important role in the formation of red blood cells, maintaining the health of blood vessels, the nervous system, and immunity. Sources of copper include nuts, seeds, whole grains, seafood, and animal organs.