The importance of trace elements and what foods to find them in

Minerals are essential in our diet, they are substances of inorganic origin that make up 5% of our body weight and perform specific functions, such as the formation of tissues such as bones and teeth, the proper functioning of cells, the regulation of heart rate and the production of hormones.

Trace elements are those that are required in small quantities, even only in trace states. They must be part of the daily diet since they are constantly eliminated and we must replace them.

How do each of the trace elements help us?

• Fluoride : Helps fix calcium in bones, it is essential during periods of growth, it also helps prevent or delay the appearance of osteoporosis. Helps prevent the appearance of cavities. You find it in vegetables, tea and coffee.

• Iodine : Iodine is essential for the proper functioning of the thyroid glands since it is essential for the formation of thyroid hormones (T3 and T4). These hormones regulate basal metabolism and therefore the growth and functions of other body systems. It is in some fresh vegetables and fruits: broccoli, spinach, turnip greens, Brussels sprouts, asparagus, beets, watercress, celery, green beans, chard, strawberries, golden apple, blackberry and pineapple.

• Selenium : It is a very powerful antioxidant that is necessary for the proper functioning of muscles, it protects the cardiovascular system. Brazil nuts (or Amazon chestnuts) and pine nuts are plant sources of selenium. Also goji berries.

• Silicon : It is essential for the formation of the skeleton and for growth by intervening in the bone calcification process. It intervenes in the healing processes. A lack of silicon causes loss of elasticity of the skin and other tissues, as well as brittle hair and nails. It is present in whole grains such as quinoa , green beans, cucumber (with the skin), celery, radish, banana, mushrooms, red lentils, nuts, carrots, spinach, grapes (with skin), mango, pineapple, seeds and spices such as cilantro.

• Chromium : intervenes in the metabolism of sugars, reinforces the action of insulin and favors the entry of glucose into the cells. It should be taken into account that with age, its content in the body decreases. It is in whole grains such as quinoa , walnuts, mushrooms, asparagus, prunes and brewer's yeast.

• Cobalt : It is an essential component of vitamin B12. Regulates the neurovegetative system, helps regulate blood pressure and dilate blood vessels, and promotes the fixation of glucose in tissues. It is found in ginseng , some seeds and nuts.

• Lithium : Acts on the nervous system and on some types of heart conditions. In principle, it is difficult for lithium deficiency to occur, but treatment with lithium can be useful in cases of bipolar disorder. It is found in kale , spinach, asparagus, cashews, peppers, oats, cabbage, carrots, lettuce, oranges, tomatoes, apples, potatoes, pears, almonds, among others.

• Manganese : Improves allergic symptoms. It is necessary for bones and reproductive functions. The foods that have the most manganese are spinach, pineapple, soy, cabbages such as kale or broccoli, chickpeas, tofu, quinoa or whole wheat bread, and pumpkin seeds .

• Molybdenum : Helps the metabolism and intestinal absorption of iron. It intervenes in the good state of male functions and also in the detoxification process of nitrosated compounds. It is especially in legumes.

• Nickel : It intervenes in growth processes, in the formation of cells and stimulates defenses. It is found in tea, coffee, chocolate, soy, nuts, oatmeal, cabbage, kale , spinach and potatoes.

• Copper : It is involved in the synthesis and function of hemoglobin, collagen, elastin, neurotransmitters and the formation of melanin. Raise defenses. It is in legumes, whole foods, dates and others.

• Tin : Important for many bioelectrical functions and hair growth. Improves the functioning of the immune system and reflexes. It is present in vegetables, fruits and fruit juices.

• Vanadium : Its mechanism of action is not clear but it increases and improves the mechanisms controlled by insulin, increasing the level of muscle glycogen. It is found in small quantities in pepper, vegetable oils, cereals such as quinoa , mushrooms, parsley, among others.

• Zinc : It intervenes in the functioning of certain hormones and in growth processes. It helps in the production of insulin, the formation of sperm and the defense of the immune system. It is in whole grains such as quinoa , tofu, tempeh, legumes, pumpkin seeds and lucuma .