What are trace elements ? - How often heard name the trace elements along with vitamins and other nutrients that our body needs. Maybe he's wrong, but it seems that vitamins are more familiar than "trace elements".
So today I wanted to write about them, in order to have a general idea of their importance to the proper functioning of various body functions, although several of them deserve an article by themselves.
They are chemicals, metals, mostly present in our body in very small quantities. Speakers, regulating and balancing in different functions of our body such as the digestive, respiratory or muscle. Trace elements are necessary for the proper functioning of cells although the required amount is negligible.
Trace elements or minerals?
Minerals and trace elements go hand in hand. The first are essential to the proper functioning of organism. Among these are sodium, potassium, calcium, phosphorus and magnesium. Among the trace elements are iron, iodine, zinc, copper, manganese, fluoride, chromium, selenium, cobalt and manganese.
The body can not produce them, so they should be present in our food. Its deficiency can cause various ailments or diseases.
Properties of trace elements
Calcium: the importance of calcium in the formation of bones and teeth is well known; without calcium there would muscle activity; also balances the nervous system and helps blood clotting. We found mainly in dairy products.
Cobalt: important in preventing osteoarthritis and as anti-anemic. We get lentils, soybeans, cherries, pears, radish, onions, cauliflower and mushrooms.
Copper: part of body tissues such as the liver, brain, kidneys and heart; its function is to prevent infections of the respiratory tract and rheumatism. We get liver, eggs, fish, nuts, almonds, molasses, watercress.
Fluorine: activates the synthesis of collagen, participates in the binding of calcium in the bones, it is a hardening of tooth enamel and prevents arterial calcification. Fluorine-rich foods are fish, seaweeds, sprouted grains, green cabbage and spinach. We are also found in the water and tea.
Phosphorus regulates the metabolism of calcium and magnesium, is bones and teeth, is a source of quick energy and plays a key role in the formation of proteins. We found in fish, poultry, meat, egg yolk, brewer's yeast, wheat germ.
Iron: is a component of hemoglobin in red blood cells, 75% of blood. Its deficiency anemia favors producing fatigue and reduced resistance to infections. Iron obtain meat, particularly liver, fish, crustaceans, egg yolk and vegetable and cereal, while the absorption by the body in these cases is less.
Manganese is important in the formation of certain enzymes, causing deficiency weight loss, nausea or dermatitis. It is not very abundant in animal feed, hence we obtain mainly nuts (walnuts, almonds), cereals and legumes.
Magnesium acts irritability, fatigue, cramps, palpitations, preserves skin tone and notes if you're dieting and you're greedy, helps reduce the desire of sugar and water drainage. We found in cocoa powder, chocolate with 70% cocoa, wheat germ, almonds, walnuts, hazelnuts, rice and pasta, lentils ...
Potassium promotes cellular and intracellular exchanges, involved in the regulation of blood pressure at various levels and is involved in water metabolism (retention, cellulite, muscle flaccidity ...). It is obtained from fresh fruits and nuts, cereals and legumes.
Selenium: antioxidant, fighting free radicals (anti-aging), protects the skin tone and helps delay the process of myopia. We found in fish, eggs, mushrooms, garlic, onions, whole grains, green vegetables, yeast and meat pork or beef.
Sodium: plays a very important role at the cellular level and its main function is to properly hydrate the body. It is present, of course in salt and other foods such as cheese or bread.
Iodine is essential as it participates in the formation of thyroid hormones, in fact, is the main constituent. We get iodine from fish, shellfish and seaweed and iodized salt.
Zinc: antioxidant that helps speed wound healing, is involved in the formation of collagen and elastin in the dermis, it promotes intestinal transit and is necessary for proper functioning of the prostate and ovaries. Brewer's yeast, legumes, nuts, hard cheeses are sources of zinc for our food.
Keep in mind that despite how essential for life, too much can be toxic. However, if you bring a rich and varied diet, you do not have to worry about the latter.
Have you noticed that brewer's yeast, nuts or whole grain or whole products provide several of these elements to our body?
What are trace elements?
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