The third post in the Vitamins and Minerals trilogy. I’ve given you Vitamins and Macrominerals, so to conclude we’ll discuss the Microminerals. These are otherwise known as trace elements. Though they are found in very small amounts in the body, they do play a critical role in nutrition. People usually only need about 100 micrograms a day. Micronutrient malnutrition is typically found in underdeveloped countries, since those in developed countries have easy access to readily available foods and supplements. Micronutrients enable the body to produce enzymes, hormones and other substances essential for proper growth and development – thus the small amounts that are required can have big impacts on overall health.
Mineral; Food sources; Major Functions; Recipes in which to find it
Chromium: Vegetables,yeast, beer, unrefined wheat flour, corn oil. Necessary for glucose metabolism, formation of insulin for proper blood glucose concentration. Peachy Blue Monster, Naan, various Steamed Vegetables, Pasta Primavera, just about any vegetable recipe on this site 😉
Cobalt: Broccoli, spinach, oats. Necessary for formation of red blood cells. Moroccan Veg, Scape Bake, Green Enchiladas, Oat Surprise Muffins
Copper: Wheat products, barley, cocoa, lentils, molasses, mushrooms, nuts, oats, seeds, wheatgerm. Necessary for hemoglobin formation, maintenance of certain copper-containing enzymes, proper intestinal absorption of iron. Dulce de Bourbon Chews, Sweet and Spicy Nuts, Oat Surprise Muffins
Fluorine: Fluoridated water, toothpastes, tea. Hardens bones & teeth, suppresses bacterial action in mouth. Herbal teas, Green teas, Black teas
Iodine: Iodized table salt, seaweed (nori). Necessary for synthesis of thyroxin, which is essential for maintenance of normal cellular respiration. Nori Rolls, and any dish you salt… 🙂
Iron: Beans, raisins, molasses, dried spirulina, pepita, sesame/sunflower seeds, quinoa, soy flour, endive, pistachios, tomato paste, miso, apricots, oats, lima beans, wheat, barley, lentils, peaches, spinach, wheatgerm, potatoes, peas, gingerroot, tahini, beets, thyme, nuts/nut butters. Component of hemoglobin, myoglobin; necessary for transport of oxygen to tissues, cellular oxidation. Peachy Blue Monster, Fruit Salad, Black Bean Quinoa Salad, Roasted Thyme Potatoes, PB Cups, Refashioned PB Cookies
Manganese: Bananas, bran, beans, leafy vegetables, whole grains, nuts. Necessary for formation of hemoglobin, activation of enzymes; Important for tissue respiration, growth, healthy nervous system. Dulce de Bourbon Chews, Breakfast Burritos, Blueberry Bran Muffins, Green Enchiladas
Molybdenum: Legumes, green leafy vegetables, peas. Component of several enzymes. Lime-Saffron Millet ‘Pea’laf, Italian Herb Veg & Quinoa, Chickpea Cauliflower and Kale curry
Selenium: Whole grains (especially the bran and germ), onions, celery, cabbage, broccoli. Enzymes, lipid metabolism, antioxidant (protects plasma membranes from breaking down). Dulce de Bourbon Chews, Fresh Fruit Salad, Red Beans & Rice Soup, Cornbread stuffing
Zinc: Legumes, green vegetables, mushrooms, sunflower seeds, pepitas, brewer’s yeast. Part of many enzymes, important in wound healing, cell growth, and cell repair. Chickpeas Romesco, Fresh Fruit Salad, Sweet & Spicy Nuts, Green Enchiladas
Happy and Healthy Eating!