10.8: Trace Minerals Summary
- Page ID
- 44005
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Trace Minerals
| Micronutrient | Food Sources | Recommended Intakes for Adults | Major Functions | Deficiency Diseases and Symptoms | Groups at Risk for Deficiency | Toxicity Symptoms | Tolerable Upper Intake Level (UL) |
|---|---|---|---|---|---|---|---|
| Iron Iron Fact Sheet |
Red meat, egg yolks, dark leafy vegetables, dried fruit, iron-fortified foods Iron in Foods |
8-18 mg/day | Assists in energy production, DNA synthesis required for red blood cell function |
Anemia: fatigue, paleness, faster heart rate | Infants and preschool children, adolescents, women, pregnant women, athletes, vegetarians | Liver damage, increased risk of diabetes and cancer | 45 mg/day |
| Copper Copper Fact Sheet |
Nuts, seeds, whole grains, seafood Copper in Foods |
900 mcg/day | Assists in energy production, iron metabolism |
Anemia: fatigue, paleness, faster heart rate | Those who consume excessive zinc supplements | Vomiting, abdominal pain, diarrhea, liver damage | 10 mg/day |
| Zinc Zinc Fact Sheet |
Oysters, wheat germ, pumpkin seeds, squash,, beans, sesame seeds, tahini, beef, lamb Zinc in Foods |
8-11 mg/day | Assists in energy production, protein, RNA and DNA synthesis; required for hemoglobin synthesis |
Growth retardation in children, hair loss, diarrhea, skin sores, loss of appetite, weight loss | Vegetarians, older adults | Depressed immune function | 40 mg/day |
| Selenium Selenium Fact Sheet |
Meat, seafood, eggs, nuts Selenium in Foods |
55 mcg/day | Essential for thyroid hormone activity | Fatigue, muscle pain, weakness, Keshan disease | Populations where the soil is low in selenium | Nausea, diarrhea, vomiting, fatigue | 400 mcg/day |
| Iodine Iodine Fact Sheet |
Iodized salt, seaweed, dairy products Iodine in Foods |
150 mcg/day | Making thyroid hormone, metabolism, growth and development | Goiter, cretinism, other signs and symptoms include fatigue, depression, weight gain, itchy skin, low heart-rate | Populations where the soil is low in iodine, and iodized salt is not used | Enlarged thyroid | 1110 mcg/day |
| Chromium Chromium Fact Sheet |
Meats, nuts and whole grain Chromium in Foods |
25-35 mcg/day | Assists insulin in carbohydrate, lipid and protein metabolism | abnormal glucose metabolism | Malnourished children | None | Not determined |
|
Fluoride |
Fluoridated water, foods prepared in fluoridated water, seafood Fluoride in Foods |
3-4 mg/day | Component of mineralized bone, provides structure and microarchitecture, stimulates new bone growth | Increased risk of dental caries | Populations with non fluoridated water | Fluorosis mottled teeth, kidney damage | 10 mg/day |
| Manganese Manganese Fact Sheet |
Legumes, nuts, leafy green vegetables Manganese in Foods |
1.8-2.3 mg/day | Glucose synthesis, amino-acid catabolism | Impaired growth, skeletal abnormalities, abnormal glucose metabolism | None | Nerve damage | 11 mg/day |
| Molybdenum Molybdenum Fact Sheet |
Milk, grains, legumes Molybdenum in Foods |
45 mcg/day | Cofactor for a number of enzymes | Unknown | None | Arthritis, joint inflammation | 2 mg/day |