Trace minerals, although only needed in small amounts by the body, are essential for good health and proper metabolic function. For dieters, it is particularly important to get adequate amounts of these micronutrients, as a balanced diet is key to effective weight loss and general well-being. In this article, we explain which trace minerals are the most important, why we need them and how to get them through our diet.
Iron
Why is it important?
Iron is essential for the production of haemoglobin, which carries oxygen in the blood. It is also found in myoglobin, which supplies oxygen to muscles. For dieters, adequate iron supplementation is particularly important because low calorie intake can often lead to reduced iron intake, which can lead to fatigue, weakness and reduced performance. Iron deficiency can also lead to anaemia, which further impairs physical and mental well-being.
Main sources
Rich sources of iron include red meat, liver, pulses, dark green leafy vegetables and whole grains. People following a plant-based diet need to pay particular attention to their iron intake, as plant iron is less absorbed.
Tips for better absorption
Iron absorption is aided by vitamin C, so it’s a good idea to eat iron-rich foods with vitamin C-rich foods (such as citrus fruits and peppers). However, the calcium in dairy products and coffee can inhibit iron absorption, so it is best to eat these foods separately.
Zinc
Why is it important?
Zinc is essential for the function of many enzymes, plays a role in strengthening the immune system and wound healing. It is also essential for DNA synthesis, cell division and protein synthesis. It is particularly important for dieters because zinc contributes to the proper functioning of the metabolism, helps muscle regeneration and maintains healthy skin. Zinc deficiency can lead to skin problems, hair loss and reduced immunity.
Main sources
Rich sources of zinc include meat, seafood, nuts, seeds and fibre-rich cereals.
Tips for better absorption
The absorption of zinc can be inhibited by eating foods rich in phytates (e.g. pulses, whole grains), so it is advisable to eat these in moderation or to use preparation methods that reduce phytates (e.g. soaking).
Selén
Why is it important?
Selenium is a powerful antioxidant that protects cells from damage and supports the immune system. It plays a role in thyroid hormone metabolism and DNA synthesis. It is important for dieters because selenium contributes to thyroid health, which is key to maintaining a proper metabolism. Selenium deficiency can lead to thyroid problems, immune system weakness and increased oxidative stress.
Main sources
Rich sources of selenium include Brazil nuts, seafood, meat, eggs and cereals.
Tips for better absorption
The absorption of selenium is not significantly affected by other nutrients, so a varied diet ensures adequate selenium intake.
Iodine
Why is it important?
Iodine is essential for the production of thyroid hormones, which regulate metabolism, growth and development. For dieters, iodine is particularly important because the proper functioning of the thyroid gland is key to weight control. Iodine deficiency can cause goitre, hypothyroidism and weight gain, and can negatively affect mental and physical performance.
Main sources
Rich sources of iodine include sea fish, seaweeds, iodised salt and dairy products.
Tips for better absorption
To ensure your iodine intake, it is a good idea to use iodised salt and eat sea fish or seaweed regularly.
Copper
Why is it important?
Copper plays a role in the metabolism of iron, the nervous system and in strengthening the immune system. It is involved in collagen and elastin synthesis, which are important for healthy skin, hair and connective tissues. It is important for dieters because adequate copper intake supports energy metabolism and antioxidant defence. Copper deficiency can cause anaemia, reduced immunity and bone problems.
Main sources
Rich sources of copper include offal, seafood, nuts, seeds and whole grains.
Tips for better absorption
The absorption of copper can be affected by excessive zinc intake, so it is a good idea to consume a balance of both trace elements.
Summary
Trace elements play a vital role in the body’s functioning, especially for dieters, but in small amounts. Adequate trace mineral intake ensures optimal metabolic function, supports the immune system and contributes to well-being. A varied and balanced diet helps to provide the necessary trace elements to support successful and sustainable weight loss.
