Dorothy FarrarTrace elements
Trace elements are nutrients that the body only needs in tiny amounts. Most of these substances necessary for life are metals such as zinc and chromium, but also some semi-metals such as selenium and silicon. Iodine and fluorine are the only non-metals that belong to the group of trace elements.
What are trace elements?
Trace elements (microelements) are inorganic vital substances that have to be supplied to the human organism in small amounts through food. Vital trace elements include: iron, zinc, chromium, selenium, iodine.
The vital amount of trace elements is about 1 to 100 micrograms daily. 1 microgram is one millionth of a gram (abbreviation: 1 μg). Some trace elements such as iron and zinc are required in comparatively high proportions by weight of 1 to 10 milligrams. A milligram is one thousandth of a gram (abbreviation: 1 mg). These trace elements are sometimes placed between the bulk and trace elements. Examples of bulk elements are calcium and magnesium .
Meaning and function
Trace elements play an indispensable role in metabolism. Especially the metals from the group of trace elements make our vital body enzymes what they are: proteins that keep the metabolism going and control it. The organism builds the atoms of the trace elements into the enzymes, which only then unfold their effectiveness.
Eisen
The trace element iron is a component of the red blood pigment hemoglobin, which binds oxygen and carries it to the organs in the circulatory system.
Iodine
The thyroid hormones contain iodine and therefore cannot be formed without the trace element.
Zink
The thyroid needs zinc for the production of important neurotransmitters . Zinc also plays a crucial role in storing insulin. This hormone produced by the pancreas is essential for the organs to absorb sugar.
Flour
Fluorine, absorbed as fluoride, regenerates tooth enamel through direct contact with food.
A lack of individual trace elements leads to symptoms, some of which can be typical, some of which are of a very general nature. A zinc deficiency leads to poor physical condition and depression . These are disorders that do not initially make the doctor think of a trace element deficiency. The situation is different with hypothyroidism, which is often triggered by an iodine deficiency.
Trace elements in sport
It is widely believed that athletes should consume higher amounts of minerals and trace elements. Under no circumstances should athletes allow even a discrete deficiency of individual trace elements to occur. Because a lack of trace elements becomes noticeable more quickly when a person has to perform at their best.
A sufficient supply of iron ensures the optimal oxygen capacity of the blood. A diet that includes sufficient meat and legumes can prevent undersupply. The importance of zinc as one of the trace elements that play a significant role in sport has been well researched.
Doctors discovered that the zinc concentration in trained muscles is significantly higher than in non-trained ones. This can easily be explained by the function of zinc for the acid balance of the blood.
Zinc is also required for protein build-up. The best way for athletes to cover their increased need for zinc is to eat oatmeal regularly.
It should also be taken into account that athletes release more minerals and thus also trace elements during training. As a result, they also excrete the trace elements to a greater extent.
For this reason, nutritionists recommend people who do sports to eat a diet that offers the widest possible range of trace elements. It makes sense to have a varied composition of meals made from foods that are as fresh as possible .
Hello and welcome to my Health Guide & Encyclopedia! My name is Dorothy Farrar, and I'm the founder and main author of this platform.
My passion for health and wellness started at a young age when I became interested in the connection between the food we eat and the way we feel. This fascination led me to study nutrition and dietetics in college, where I learned about the importance of a balanced diet and the impact of various nutrients on the body.