Spurenelemente: 9 Mineralien, die für unseren Körper essentiell sind

Trace elements: 9 minerals that are essential for our body

The foods with the highest vitamin B12 content: How to meet your needs Reading Trace elements: 9 minerals that are essential for our body 8 minutes Next The most iodine-rich foods: How to meet your iodine needs

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Trace elements are minerals, but are only needed in small amounts, i.e. in trace amounts. Since our body cannot produce them itself, they are essential. This means that we have to consume them through food.

Just because they are needed in small amounts does not make them less important than other essential nutrients.

Here you will find an overview of the 9 essential trace elements: what the body needs them for, how much you need daily and how you can meet your needs.

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Chrome

Chromium has important functions in carbohydrate metabolism. It helps regulate blood sugar and is involved in the storage of carbohydrates, fat and protein.

A chromium deficiency can lead to coordination problems, weight loss and problems with blood sugar regulation. However, chromium deficiency is very rare in western industrialized countries. [1]

Chrome requirements

According to the German Nutrition Society (DGE), the daily requirement of chromium is 30 – 100 µg. [2]

Foods containing chromium

Chromium is found in many foods such as meat, grains, fruits, vegetables and nuts. Chromium content also depends heavily on processing. When foods come into contact with stainless steel, their chromium content increases. [3]

Cobalt

Cobalt is a component of vitamin B12 (cobalamin). [4] Vitamin B12 is important for fat and protein metabolism, the regeneration of nerve cells and for blood formation. You can find out more about this in our detailed article on vitamin B12 .

Cobalt requirements

The daily requirement of cobalt is 5 - 8 µg. [5]

Foods containing cobalt

Cobalt is found in foods that also contain vitamin B12, i.e. in all animal foods. Here you can find out which are the best sources of vitamin B12 .

Iron

Iron is especially important for the transport of oxygen in the blood. Iron is also involved in many biochemical reactions. [6]

Iron deficiency leads to impaired formation of red blood cells. Pregnant women and menstruating women are at increased risk of iron deficiency. Typical symptoms are: [7]

paleness
Difficulty concentrating
easy fatigue
Performance loss
Loss of appetite
Dry skin
increased susceptibility to infection

Iron requirements

According to the DGE, the daily requirement of iron is 10 - 15 mg. [8]

Iron-containing foods

Iron is found in many plant and animal foods. However, animal iron can be better absorbed and utilized. The absorption of plant iron can be improved if it is combined with vitamin C.

The following foods are the best sources of iron: [9]

Cocoa (13.9 mg/100 g)
Nuts and seeds (e.g. hemp seeds with 7.95 mg/100 g)
Liver (7.4 mg/100 g)
Meat (e.g. beef with 5.46 mg/100 g)
Seafood (e.g. oysters with 5.78 mg/100g)

Iodine

As a component of thyroid hormones, iodine is important for the function of the thyroid gland. But all other organs also need iodine. It has important functions in energy metabolism and cell growth. [10]

Iodine deficiency is one of the most common nutritional deficiencies . The soil in Germany is poor in iodine, which is why a deficiency is very common here too. Iodized table salt does help to cover the need, but is usually not enough on its own.

In our article about iodine you will learn more about why this trace element is so important.

An iodine deficiency manifests itself through [11]

Goiter formation
Tiredness and exhaustion
rough, dry skin
Obesity
slight chills
Hair loss

Iodine requirement

According to the DGE, the daily requirement of iodine is approximately 200 µg. [12]

Foods containing iodine

Iodine is found in the following foods: [13]

iodized table salt (5070 µg/100 g)
Algae (e.g. dried nori seaweed with 2320 µg/100 g)
Eggs (49.2 µg/100 g)
Milk (34.3 µg/100 g)
Fish (e.g. salmon with 26.2 µg/100 g)
Seafood (e.g. shrimps with 14.7 µg/100 g)
Poultry (e.g. turkey with 2.1 µg/100 g)
Legumes (e.g. kidney beans with 1.1 µg/100 g)
Vegetables (e.g. carrots with 0.5 µg/100 g)

Copper

Copper is a component of many proteins. It has important functions in carbohydrate, protein and fat metabolism. The immune system also needs copper and it is important for iron metabolism. [14]

A copper deficiency is rare in Germany. It manifests itself in tiredness and exhaustion, bone loss, memory and concentration problems, paleness and premature graying.

In our article on copper we take a closer look at this trace element.

Copper requirements

According to the DGE, the daily requirement of copper is 1.0 – 1.5 mg. [15]

Foods containing copper

Copper is found in the following foods: [16]

Liver (e.g. beef liver with 14.59 mg/100 g)
Oysters (5.71 mg/100 g)
dried shiitake mushrooms (5.17 mg/100 g)
Nuts and seeds (e.g. sesame with 4.08 mg/100 g)
Cocoa (3.79 mg/100 g)
Seafood (e.g. lobster with 1.55 mg/100 g)

Manganese

Manganese is important for connective tissue. It also activates numerous enzymes and is needed for the synthesis of proteins. Manganese deficiency is rare. It manifests itself in bone problems, reduced fertility and disorders in carbohydrate and fat metabolism. [17]

Manganese requirement

According to the DGE, the daily requirement of manganese is 2 - 5 mg. [18]

Manganese-containing foods

Manganese is found in the following foods: [19]

Spices (e.g. cardamom with 28 mg/100g)
Nuts (e.g. hazelnuts with 13 mg/100g)
Garlic (2 mg/100 g)
Fruit (e.g. pineapple with 2 mg/100 g)
Legumes (e.g. lima beans with 2 mg/100 g)
Algae (e.g. Wakame algae with 1 mg/100g)
Oysters (1 mg/100g)

Molybdenum

Molybdenum is important for the formation of uric acid and is a component of many enzymes. A deficiency in molybdenum is very rare. It manifests itself in rapid heartbeat, mental problems and headaches. [20]

Molybdenum requirements

According to the DGE, the daily requirement of molybdenum is 50 – 100 µg. [21]

Foods containing molybdenum

Molybdenum is found in the following foods: [22]

Legumes (e.g. lima beans with 870 µg/100 g)
Eggs (9 µg/100 g)
Fruit (e.g. pineapple with 9 µg/100 g)
green leafy vegetables (e.g. spinach with 7 µg/100 g)
Tomatoes (5 µg/100 g)

Selenium

Selenium has important functions in the metabolism of thyroid hormones. It also protects against oxidative stress and is required for DNA synthesis. [23]

In our detailed article about selenium you will learn more about why selenium is so important for the body.

Germany is a selenium deficiency area and therefore selenium deficiency is widespread. A selenium deficiency manifests itself in

reduced fertility
exhaustion
Concentration problems
increased susceptibility to infection

Selenium requirement

According to the DGE, the daily requirement of selenium is 60 – 70 µg. [24]

Foods containing selenium

The following foods are the best sources of selenium: [25]

Brazil nuts
Oysters
liver
Fish
Seeds
seafood
Meat

zinc

Zinc is essential for the functioning of the immune system. It also plays an important role in wound healing and is important for the skin. [26] 32% of men and 21% of women do not get enough zinc from their diet. [27] Therefore, zinc deficiency is not uncommon. It manifests itself in the following symptoms:

poor wound healing
reduced sense of taste and smell
Diarrhea
Loss of appetite

In our article about zinc you will learn more about what functions it has in the body.

Zinc requirement

According to the DGE, the daily requirement for zinc is 10 – 16 mg. The requirement depends mainly on the consumption of foods containing phytic acid (legumes and grains). This is because phytic acid binds zinc and thus hinders its absorption. [28]

Foods containing zinc

The following foods are the best sources of zinc: [29]

Oysters (45.1 mg/100 g)
Liver (e.g. veal liver with 11.2 mg/100 g)
Nuts and seeds (e.g. hemp seeds with 9.9 mg/100 g)
Cocoa (9.63 mg/100 g)
Meat (such as beef with 8.78 mg/100 g)

Conclusion: Important trace elements are often neglected

Trace elements are essential minerals that our body only needs in small amounts. Nevertheless, they are of great importance to us. Trace elements include chromium, cobalt, iron, iodine, copper, manganese, molybdenum, selenium and zinc. Of these, iron, iodine, selenium and zinc are often neglected in the diet.