In addition to vitamins and minerals, the human body also needs trace elements. Even the smallest amounts are sufficient to meet daily requirements. But which ones are included and in which foods are they found?
from Paulina
The human body is a complex system that only functions with the influence of the right vitamins, minerals, and trace elements. Although trace elements are, to a certain extent, minerals, they are separated and assigned to their own group.
The following article explains why this is the case and what exactly constitutes trace elements.
In addition to vitamins and minerals, trace elements also play a crucial role in boosting metabolism. Trace elements are essentially minerals , but we only need them in small amounts, just traces . Usually, less than 50 mg per kg of body mass is sufficient to meet our needs.
If they are supplied to the body in insufficient quantities, a deficiency occurs. Therefore, even if only minute amounts are required, they should not be disregarded. The so-called NRVs, or Nutritional Reference Values, also provide a guideline here. They indicate the proportion of the average daily requirement for vitamins and minerals.
A typical characteristic of trace elements is that they are found in various sources , not just food. Some trace elements are present in soil, rocks, or water.
Trace elements are fundamentally classified as essential or non-essential . This means that the body urgently needs some of them, while it can easily do without others. They are therefore not vital for the body.
Essential trace elements include:
Essential trace elements are vital for the body, but cannot be produced by the human body itself. Therefore, they should be obtained through a balanced diet . Learn now what each trace element does and how much of it you need:
Iron is a major component of hemoglobin and contributes to the formation of red blood cells. It is also found in numerous enzymes that are essential for the human body. Iron can reduce fatigue and contributes to normal cognitive function and energy metabolism . The recommended daily intake of iron is between 10 and 15 milligrams .
Women are particularly prone to deficiencies due to their menstruation. This usually manifests as a loss of energy . You can no longer concentrate properly and feel weak.
Iron is found in the following foods:
- Sauerkraut
- Fish
- Egg yolk
- Green leafy vegetables
- nuts
- Liver
- Legumes
This trace element helps in the production of thyroid hormones , but is also involved in processes that influence cognitive performance . Nerves benefit from iodine, as they are only able to function correctly under its influence. A daily dose of 200 micrograms is recommended.
Fortunately, iodine is found in numerous foods, including:
- Fish
- algae
- Shells
- Iodized salt
If the body receives too little iodine, it will develop hypothyroidism in the long term. This manifests itself primarily as constant fatigue , but concentration problems can also be a sign.
Danger!
Copper performs many functions in the body. It helps protect cells from oxidative stress and contributes to the normal function of the immune and nervous systems . Skin and hair also benefit from a regular intake of copper.
Copper is also essential for iron in the body, as it helps transport iron to the right places.
The daily requirement for copper is 1 to 1.5 milligrams . The following foods contain copper:
- nuts
- Green vegetables
- Shellfish
- Fish
- Peas
- Mushrooms
- Liver
A deficiency is extremely rare. If present, however, it manifests as a skin rash or weakness in the connective tissue .
This trace element activates various enzymes in the body and is involved in bone and cartilage synthesis . Like copper, it also protects cells from oxidative stress . Finally, manganese has a significant impact on connective tissue, keeping it firm and supple.
A daily intake of 1 or 2 to 5 milligrams is sufficient. Manganese is found primarily in the following foods:
- Black tea
- Green leafy vegetables
- Rice
- nuts
- Brewer's yeast
- Leek
- Rice
- Oatmeal
If you don't consume enough manganese, a deficiency will occur. This primarily leads to problems within the bones . Simultaneously, symptoms such as confusion or coordination difficulties may appear.
Molybdenum is primarily involved in the breakdown of sulfur-containing amino acids . It is probably one of the trace elements that is least talked about, yet very important for the body.
It is included in:
Legumes
- Mineral water
- Parsley
- Chives
- eggs
- Offal
- Grain
A daily intake of 50 to 100 micrograms is required to adequately support metabolism. A deficiency often only occurs when an intestinal disease is already present, as the necessary substances cannot be properly absorbed. This deficiency can ultimately result in mood swings , swelling , or itching . Furthermore, symptoms such as night blindness or drowsiness may occur. In the long term, kidney stones can develop.
Selenium is a component of various proteins in the body that are involved in glutathione peroxidase. It is also important for cell protection , strengthens the immune system , and ensures normal thyroid function . Furthermore, it contributes to the maintenance of healthy hair and nails .
A daily intake of between 30 and 70 micrograms is required to meet needs. It is mainly found in foods containing:
- Legumes
- Whole grain products
- eggs
- Fish
- Meat
- Soybeans
- coconuts
- Coconut oil
- Coconut milk
The soil in which the plant-based foods were grown is also crucial. If the soil had a high selenium content, this was also transferred to the plants.
Selenium has a significant impact on concentration, which decreases drastically in cases of deficiency. Furthermore, the risk of infectious diseases is increased because the immune system is weakened. Persistent fatigue is also a common symptom.
Similar to iodine, an excess of selenium can also be harmful. Over time, this can lead to selenium poisoning.
This trace element, also known as fluorine, is found primarily in various toothpastes. It strengthens teeth and enamel , but is frequently criticized for potentially causing poisoning. Between 3.1 and 3.8 milligrams are required per day.
You can find fluoride in the following foods:
- Mineral water
- Walnuts
- Table salt
- Sea fish
A deficiency is particularly noticeable on the teeth, as it promotes the development of tooth decay .
Zinc is involved in numerous metabolic processes and is therefore one of the most important trace elements in the body. These include, for example, cell protection and strengthening the immune system . It is good for hair and nails and is involved in hormone production . It also contributes to the maintenance of normal bones, skin, hair, and vision . A daily intake of 12 to 15 milligrams is perfectly sufficient.
Zinc is found in the following foods:
- Eggs
- Beans
- Green leafy vegetables
- Fish
- Meat (especially offal)
- Legumes
- Flaxseed
- Pumpkin seeds
Those who don't consume enough zinc may sooner or later suffer from fatigue , memory problems , or difficulty concentrating . Furthermore, a persistent zinc deficiency can lead to depression . Typical symptoms also include lack of motivation and exhaustion .
Even though it is increasingly forgotten, chromium remains a special case and should be considered an essential trace element. It plays a crucial role in maintaining stable blood sugar levels and is involved in various metabolic processes. It is primarily found in carbohydrates. The recommended daily intake (NRV) is between 30 and 100 micrograms .
You'll find it mainly in:
- Meat
- Yeast
- Vegetable oils
- Honey
- Wheat germ
- nuts
- Liver
The importance of chromium for the body becomes apparent when a deficiency occurs. This usually causes fatigue or excessive nervousness . Overall, mental performance is impaired .
Our SHEKO Shake provides you with the vitamins, minerals, and trace elements you need. Each shake contains the following trace elements (including amounts and percentage coverage of daily requirements):
- Iron: 4.6 mg = 33%
- Iodine: 80 µg = 54%
- Copper: 0.33 mg = 33%
- Manganese: 0.89 mg = 45%
- Molybdenum: 20.2 µg = 40%
- Selenium: 33.0 µg = 60%
- Zinc: 4.0 mg = 40%
As you can see, by consuming a SHEKO shake in peach flavor daily, you get a large portion of the trace elements your body needs each day.
This allows you to perfectly complement your healthy diet and also get all the necessary vitamins and minerals. Even if, for example, you are aiming for weight loss.
You'll also benefit from the delicious taste. Besides peach, diet shakes are available in banana, strawberry, coffee, coconut, matcha, chocolate, and vanilla flavors.
Although the human body only needs trace amounts of various minerals, they are essential for its proper functioning. As mentioned, you can find them in a variety of foods that are easy to incorporate into your diet .
A SHEKO shake helps you to cover a large part of your trace element needs.
You already have a comprehensive overview of trace elements. To give you a concise explanation, we've summarized the most important questions for you below:
Trace elements are found in various foods. These include, for example:
Typical deficiency symptoms include:
In addition to the deficiency symptoms, it is also important not to overdose on certain trace elements, as this can lead to symptoms of poisoning.
