The role of various minerals is important in health protection such as calcium, magnesium, potassium etc. Apart from these, there are some other ingredients which are essential for good health even in small quantities.
At just 0.01% of body weight, these 'trace elements' are essential for the body as they are part of various enzymes, hormones and cell tissues. These low but nutritious ingredients are called 'Essential Trace Elements'.
Professor Zakia Begum gave details about this.
Mineral deficiency is due to the absence of these elements in the diet or in the supplementary diet. Also a variety of unhealthy eating habits such as high intake of processed or canned food, low intake of vegetables or fruits in the diet, low-calorie or controlled diet, vegetarianism, any food digestive disorder, failure to absorb food at the right level for any reason, various Such diseases can also occur due to food allergies or intolerance to lactose.
Iron: Iron is such a small element that it is only 0.004% of body weight. Hemoglobin in the blood supplies oxygen to the body's cells to retain energy. If the body has less iron than it needs, the process of hemoglobin production is disrupted. Anemia is deficiency of iron or hemoglobin in the body. Iron deficiency causes weakness in the body and the body gets tired easily. Even such anemia can lead to heart failure and death. Iron deficiency can also lead to brain damage. Anemia is the leading cause of maternal mortality in our country. Men and older women need 8 mg of iron per day and young women need 16 mg per day. Such as meat, liver, legumes, nuts, whole grains; Iron is found in foods such as brown rice, oysters, bananas, apples, dark green vegetables, etc.
Zinc: This substance affects various metabolic processes of the body such as protein synthesis, immune function, wound healing process, cell division and DNA synthesis, testosterone production, male hormone production, melatonin production etc. It also plays an important role in the proper development and growth of the fetus during pregnancy and in the growth and fullness of the body during infancy and puberty. Lack of this ingredient causes memory loss, weakened immune system, frequent colds, diarrhea, sleep problems, loss of appetite and loss of taste and smell of food, hair loss, skin damage, etc. Excessive deficiency of the ingredient can lead to dementia, mental retardation, physical retardation and sexual dysfunction.
This ingredient is found in animal and dairy foods like red meat, poultry, oysters, dark chocolate, nuts, beans etc. Sweet pumpkin seeds are a good source of zinc.
Iodine: This hormone secreted by the thyroid is necessary for the proper management of the thyroid gland. This hormone plays an important role in regulating the metabolic activity of cells, converting food into energy, metabolism of excess fat, regulation of estrogen hormones, protection of physical growth and mental health, improvement of mental agility and cognition.
This hormone deficiency is more common in women over 50 and pregnant women. Goiter is the main symptom of iodine deficiency. Hypothyroidism occurs when the thyroid gland fails to produce the required amount of iodine for a long time. In some cases, such deficiencies lead to a dangerous condition called 'creatinism' in which the child suffers from physical and mental disabilities. The daily requirement for a child of 1-6 years is 90 micrograms, 120 micrograms for 9-13 years and 150 micrograms for adults starting from 14 years. Various marine plants, fish and other foods, eggs, milk and iodized salt are the main sources of iodine.
Selenium: Selenium is another essential trace element for the body. One of the more than two dozen selenoproteins in the body is selenium, which affects fertility, thyroid hormone metabolism, and DNA synthesis, as well as cell damage during digestion and prevention of disease transmission. Lack of the ingredient can lead to heart problems, mental retardation, muscle aches or even muscle weakness. The daily requirement is only 55 micro grams. Selenium is obtained daily from fish, beef, poultry and eggs, grains, nuts and seeds. Long-term selenium levels in the body can be analyzed by analyzing nails and hair.
Copper: Copper is a component of a variety of carcinogens, enzymes and enzymes in the respiratory tract that play an important role in physical growth and development. The ingredient contributes to the iron attachment of hemoglobin to the blood, maintains normal skin color, communicates with nerve signals, regulates digestion, metabolic activity, and immune function. Copper deficiency is seen in malnourished children and those with anemia. Lack of this ingredient leads to leukemia, uncontrolled heartbeat, bone problems, immune system problems and hair and nail growth problems. It is found in seafood, nuts, beans or peas, vegetables, fruits, beef or mutton liver. Only 900 micrograms per day is required. It is better for pregnant and lactating mothers to have a higher dose.
Cobalt: As it is a component of vitamin B-12, cobalt deficiency means deficiency of vitamin B-12. The daily dose is only 0.0001 mg. It stimulates the bone marrow cells to help make red blood cells, inhibits the absorption of iodine by the thyroid and regulates the supply of various enzymes. Lack of it can lead to complex anemia, physical fatigue and weakness, weakness and numbness in some organs especially hands and feet, nausea, headache, mental confusion, digestive problems, weight loss, enlarged thyroid gland, heart problems, nervous system etc. May occur. Prolonged deficiency can lead to neurological problems, memory loss, etc. Cattle and goat liver, oysters, fish, eggs, soy food, marine plants and fish are good sources of cobalt. A small amount of cobalt is found in legumes, cabbage, lettuce etc.
Manganese: This ingredient plays a special role in the formation of various enzymes required for good health and in causing various enzyme-related reactions. Harmful effects on carbohydrates, fatty acids and carbs, blood sugar control, blood clotting, bone formation, hardening and strengthening, proper management of brain, nervous system and immune system, analysis of free radicals called superoxide present in mitochondria etc. This element is especially important. Chronic deficiency of the material makes the bones weak and brittle. It is found in whole grains, nuts, tea-coffee, leafy greens.
Chromium: This element plays an important role in regulating the metabolism of sugars, fats and carbs in the body and helps in controlling blood sugar levels. So even a slight deficiency of this ingredient increases the risk of developing diabetes. It also helps increase the amount of HDL in the blood. Chromium deficiency can lead to a variety of problems, including narrowing of blood vessels, increased anxiety, decreased body strength, mental instability, decreased body growth in children, delayed healing of wounds caused by surgery, or any type of wound. This ingredient is obtained from mushrooms, dark chocolate, cheese, nuts, whole grains, ripe tomatoes, lettuce, onions, peppers and various spices, legumes etc.
Fluorine: Fluorine is also an essential element for the body which plays an important role in maintaining the health of bones and teeth in particular. Lack of this ingredient increases tooth and bone loss. Water is the main source of fluorine, but it is also found in marine fish, tea and coffee. Safe doses of 1.5 mg to 5.0 mg daily.