Microminerals, also called trace minerals, are essential nutrients required by the body in small amounts (less than 100 mg per day). Despite their low concentration, they play crucial roles in enzyme function, immune health, oxygen transport, and hormone production.
List of the 8 Essential Microminerals & Their Functions
| Micromineral (Trace Mineral) | Function in the Body | Best Food Sources |
|---|---|---|
| Iron (Fe) 🩸 | Helps carry oxygen in the blood (hemoglobin), supports energy production | Red meat, spinach, lentils, fortified cereals |
| Zinc (Zn) 🦠 | Boosts immune function, wound healing, metabolism, and cell growth | Shellfish, nuts, seeds, whole grains |
| Copper (Cu) 🧬 | Supports red blood cell formation, brain function, and iron absorption | Nuts, whole grains, shellfish, dark chocolate |
| Selenium (Se) 🦋 | Protects against oxidative stress, supports thyroid and immune function | Brazil nuts, seafood, eggs |
| Iodine (I) 🔬 | Essential for thyroid hormone production and metabolism regulation | Seaweed, iodized salt, dairy |
| Manganese (Mn) 🔧 | Supports bone formation, metabolism, and antioxidant defense | Nuts, tea, whole grains, leafy greens |
| Fluoride (F) 🦷 | Strengthens teeth, prevents cavities | Fluoridated water, seafood, tea |
| Chromium (Cr) 🩸 | Helps regulate blood sugar and insulin sensitivity | Broccoli, whole grains, meat, eggs |
Why Are Microminerals Important?
✅ Support Red Blood Cell Formation – Iron and copper help prevent anemia.
✅ Boost Immune Function – Zinc and selenium strengthen the immune system.
✅ Regulate Metabolism & Hormones – Iodine and chromium support thyroid and blood sugar balance.
✅ Promote Bone & Dental Health – Fluoride and manganese strengthen bones and teeth.
✅ Provide Antioxidant Protection – Selenium and manganese reduce oxidative stress and aging.
How to Ensure Adequate Micromineral Intake
✅ Eat a Diverse Diet – Include seafood, nuts, seeds, whole grains, and leafy greens.
✅ Use Iodized Salt – Prevents iodine deficiency and supports thyroid function.
✅ Avoid Excessive Processed Foods – These often lack essential trace minerals.
✅ Consider Supplements If Necessary – Especially for iron (in anemia) or iodine (if not consuming iodized salt).
Final Takeaway
- Microminerals (trace minerals) are essential nutrients needed in small amounts for metabolism, immunity, blood health, and brain function.
- Iron, zinc, selenium, and iodine are among the most important trace minerals for overall health.
- A varied diet rich in whole foods ensures proper micromineral intake and prevents deficiencies.