"Trace" elements are minerals that the body requires in amounts of 100 milligrams (mg) or less per day -
about 1/5000 of a pound. For some, such as iodine, proper dosage may be as small as one-tenth of one
mg.

Yet, miniscule as these amounts are, insufficient intake of trace elements can seriously impair your health.

Listed below are some of the benefits of these vital micronutrients, and suggestions of ways to ensure that
you're getting enough of them.

 

CHROMIUM enables the body to burn sugar, providing energy and preventing damage to blood vessels
and organs and helps to maintain stable blood sugar levels and can be beneficial for those with diabetes
or those with hypoglycemia.
Daily Dosage - There is no set RDA (Recommended Daily Allowance). Suggested intake for adults is 50 to
200 mg per day.

     Natural sources of chromium include liver, brewer's yeast, black pepper, thyme, beef, poultry, broccoli,
bran, cheese, brown rice, and whole grains.

DO NOT take chromium picolinate (chromium chelated with picolinate) if you are diabetic without first con-
sulting your physician. Monitoring your blood sugar level carefully is extremely important due to the fact that
chromium picolinate can affect insulin requirements.

 

COPPER is a essential in the formation of red blood cells, connective tissue, bone, and hemoglobin.      
Copper is also needed for healthy nerves and joints, energy production, and is also involved in the healing
process. An early indicator of copper deficiency is osteoporosis.
Daily Dosage - There is no set RDA. Suggested intake for adults is 1.5 to 3 mg per day.

     Beef or chicken liver, almonds, avocados, beans, beets, garlic, crab, chocolate, and fruit are some of the
natural sources for this trace element.

 

IODINE is needed in very small amounts to help metabolize excess fat and is used by the thyroid gland to  
produce hormones for healthy growth, nerve and bone formation, and mental health. Iodine deficiency has
been linked to breast cancer and is associated with fatigue and weight gain. Iodine consumption should
be avoided by pregnant or breastfeeding women.
Daily Dosage - 150 mcg for men and women.

     Sources for iodine include fish, shellfish, iodized salt, and kelp.

 

IRON produces hemoglobin (the protein that carries oxygen through the body) and myoglobin (the form of
hemoglobin found in muscle tissue) and is the mineral found in the greatest quantities in the blood. Iron is
essential for energy production and a healthy, functioning immune system. Iron deficiency may result in
anemia, brittle hair, digestive disturbances, fragile bones, hair loss, and fatigue.
Daily Dosage - Adults 50 and over, 10 mg; women ages 11-50, 15 mg. NOTE: Iron should only be taken if a
deficiency exists.

     Sources of iron include liver, eggs, poultry, green leafy vegetables, almonds, avocados, beets, dates, kid-
ney and lima beans, soybeans, and raisins.

 

MANGANESE is an antioxidant used in energy production and plays an important role in nerve-cell metab-
olism, bone growth, and muscle contraction. It is also used in the formation of cartilage and synovial (lu-
bricating) fluid of the joints, and mother's milk.
Daily Dosage - There is no RDA set for this trace element. A safe daily intake is 1.5 to 5 mg per day.

     Natural sources of manganese are nuts and seeds, avocados, seaweed, vegetables, and whole grains.

 

MOLYBDENUM is another essential mineral needed in very small dosages for nitrogen metabolism and  
normal cell function. A deficiency of molybdenum is associated with cancer and mouth and gum disorders.
Daily Dosage - There is no RDA set for this mineral. A daily intake of 75 to 150 mcg is considered safe for
adults.

     Molybdenum is found in milk, cereal grains, legumes, breads, peas, and dark leafy vegetables.

 

SELENIUM is used to boost the body's infection fighting capability by preventing the formation of free rad-    
icals. It's function is to also prevent the oxidation of lipids (fats) and also works to maintain a healthy heart
and liver. Deficiencies of selenium have been linked to heart disease, cancer, sterility, growth impairment,
and exhaustion.
Daily Dosage - 70 mcg for men, 55 mcg for women.

     Sources of selenium are broccoli, mushrooms, cabbage, celery, cucumbers, onions, garlic, brown rice,
chicken, liver, and salmon.

 

ZINC is an essential mineral involved in the structure and function of cell membranes and is essential for
proper wound healing. Zinc is also important in prostate gland function and the growth of reproductive or-      
gans. This mineral also protects the liver from chemical damage and is essential in bone formation.
Daily Dosage - 15 mg for men; 12 mg for women.

     Sources of zinc are egg yolk's, fish, oysters, pecans, lamb, wheat germ, mushrooms, poultry, sardines,
and whole grains.