Iron, zinc, copper… Trace elements are minerals present in very small quantities in the body, and necessary for the proper functioning of the body. List of essential trace elements, benefits, role, where to find them?
Definition: what is a trace element?
The trace elements are mineral nutrients essential for metabolism and therefore to life. They are brought in small quantities in the body, less than 1mg per kg of body weight. If they do not provide energy, they nevertheless allow to participate in the functioning of living organisms.
What is the list of the main trace elements?
The main trace elements are:
- the iron,
- the copper,
- zinc,
- selenium,
- chrome,
- iodine,
- cobalt,
- fluorine,
- manganese…
What is the role of a trace element?
“Each trace element has a different role but they all fight against the free radicals found in drugs and pesticides…. They also fight against premature aging of cells“, assures Léa Lang, nutritionist.
- Iron helps carry oxygen in the blood;
- Copper participates in particular in the growth of bones and the defense of the immune system;
- Zinc also strengthens the immune system;
- Selenium plays a role in thyroid hormones and the immune system;
- Chromium optimizes the assimilation of glucose by the body;
- Iodine also impacts thyroid functions;
- Cobalt is present in vitamin B12 and acts globally on the metabolism;
- Fluoride strengthens tooth enamel;
- Manganese acts on healing but also on the formation of bones and cartilage.
Where to find trace elements?
“Trace elements are only found in food or in water. These are present in slight traces in our body but we do not have them if we do not consume them”, assures the nutritionist. They are therefore mainly found in meat, fish, eggs, seafood and in pulses but in a way that is less assimilable by the body, that is to say that the trace element will be less absorbed by the digestive tract and then intelligently redistributed in the body. Thus, we find:
► The iron in fish, shellfish, poultry, liver, black pudding, egg yolk, pulses, beets, cocoa, whole grains…
► The copper in fish, seafood, poultry, liver, green vegetables, garlic, broccoli, oilseeds, soy, pulses, cocoa or even tea…
► Zinc in fish, oysters, crabs, mussels, poultry, pulses, whole grains, cocoa, etc.
► Selenium in fish, seaweed, seafood, poultry, eggs, mushrooms, broccoli, garlic, whole grains…
► Chromium in seaweed, broccoli, green beans, asparagus, potatoes, veal liver, egg yolk, nuts, whole grains…
► iodine in all fish, seafood, seaweed…
► Cobalt in offal (kidneys, liver), rabbit or beef meat, fish, seafood, egg yolk, dairy products, etc.
► Fluorine in fish, dates, cabbage, onions, carrots, asparagus, spinach…
► Manganese in whole grains, nuts, dried fruits, almonds, tea, cocoa, egg yolk, pineapple, seaweed…
How many trace elements do you need per day?
“It is very difficult to determine the daily needs in trace elements since their quantity in the body is very low. The needs can vary according to the profile of the person. The ideal being to eat in a varied and balanced way”, indicates our interlocutor. According to ANSESthe average nutrient requirements (ANR) or the satisfactory intake (AS) in mg/day are as follows:
trace element | Infant over 6 months | Children from 1 to 6 years old | Children from 7 to 10 years old | teenagers | teenage girls | Women over 18 | Men over 18 |
|---|---|---|---|---|---|---|---|
Iron | 8mg/d | 4 mg/d (1-2 years) | 5mg/d | 8mg/d | 7mg/d | 7mg/d | 6mg/d |
Copper | 0.5 mg/d | 0.8 mg/d (1-3 years) – 1 mg/d (4-6 years) | 1.2 mg/d | 1.3 mg/d (11-14 years) 1.5 mg/d (15-17 years) | 1.3 mg/d (11 to 14 years) | 1.5 mg/d | 1.9 mg/d |
Zinc | 2.9 mg/d | 3.6 mg/d (1-3 years) 4.6 mg/d (4-6 years) | 6.2 mg/d | 8.8 mg/d (11-14 years) 11.8 mg/d (15-17 years) | 8.8 mg/d (11 to 14 years) 9.9 mg/d (15 to 17 years) | Between 6.2 and 8.9 mg/d | Between 7.5 and 11 mg/d |
Selenium | 0.015 mg/d | 0.015 mg/d (1-3 years) 0.02 mg/d (4-6 years) | 0.035 mg/d | 0.055 mg/d (11-14 mg/d) 0.07 mg/d (15-17 years) | 0.055 mg/d (11-14 mg/d) 0.07 mg/d (15-17 years) | 0.07 mg/d | 0.07 mg/d |
Chromium | N / A | N / A | N / A | N / A | N / A | N / A | N / A |
Iodine | 0.07 mg/d | 0.09 mg/d | 0.09 mg/d | 0.12 to 0.13 mg/d | 0.12 to 0.13 mg/d | 0.15 mg/d | 0.15 mg/d |
Cobalt | N / A | N / A | N / A | N / A | N / A | N / A | N / A |
Fluorine | 0.4 mg/d | 0.6 mg/d (1-3 years) 0.9 mg/d (girls 4-6 years old) 1 mg/d (boys 4-6 years old) | 1.4 mg/d (girls) | 2.2 mg/d (11-14 years) | 2.3 mg/d (11-14 years) 2.8 mg/d (15-17 years) | 2.9 mg/d | 3.4 mg/d |
Manganese | N / A | N / A | N / A | N / A | N / A | N / A | N / A |
“The lack of trace elements can lead to significant fatigue, muscle cramps or even hair loss”, explains Lea Lang.
- A deficiency in iron causes fatigue and anemia;
- A deficiency in copper causes muscle weakness;
- A deficiency in zinc can cause hair loss, skin rashes or even alter taste and smell;
- A deficiency in selenium has symptoms: fatigue, muscle weakness, joint pain or thyroid problems;
- A deficiency in chromium causes weight loss, confusion and may increase the risk of diabetes;
- A deficiency in iodine can cause hypothyroidism or reduce fertility;
- Vitamin b12 deficiency which includes cobalt causes fatigue, anemia, digestive disorders or even migraines;
- A deficiency in fluorine can cause weak bones and teeth;
- A deficiency in manganese manifests itself mainly by dry skin, damaged nails and hair…
When to do a trace element cure?
According to the nutritionist, it is possible to take a cure of trace elements when the following symptoms are felt: severe fatigue, muscle cramps, hair loss… This is often the case in people who do not consume animal proteins since the trace elements are present in them. But be careful, you should not start a cure without medical advice. “A blood test will make it possible to know if there is a deficiency since the biologists can specify the quantities of each of the trace elements. If a cure is necessary, there are mixtures of all the trace elements but most of the time, the patients have deficiencies in iron, zinc or copper”.
Thanks to Léa Lang, nutritionist.