Table of Contents
There are 17 essential elements out of these 8 are trace elements and 9 are macro elements.
Trace elements
Trace elements are also known as microelements or minor elements. Trace elements are those elements that are required by our body in small amounts.
Example: Iron, copper, iodine, zinc, manganese, cobalt, selenium, and fluoride.
Calcium (Ca)
- Effects of deficiency – Rickets, spasm in muscles
- Functions – It is the component needed for bone, muscle, and teeth. Essential for normal blood clotting time, normal muscle and nerve function, and Heart function
- Food sources – Milk and milk products; fish with bones, fortified tofu, and fortified soy milk; greens (broccoli, mustard greens); legumes
- Vitamin D is also required by our body for the absorption of calcium
Iron (Fe)
- Effects of deficiency – Anaemia/ anemia (microcytic anemia) or blood deficiency, weak immunity, extreme fatigue, pale skin, brittle nails, Chest pain, fast heartbeat, or shortness of breath
- Functions – Components of respiratory pigments (like hemoglobin, myoglobin), respiratory enzymes (like cytochrome), oxygen transport enzymes, and hair growth
- Food sources – Organ meats, red meats, fish, chicken, shellfish, egg yolks, legumes, dry fruits, dark and leafy green fruits, and vegetables
Copper (Cu)
- Effects of deficiency – Anemia and damage of central nervous system (CNS)
- Functions – Component of enzymes of melanin synthesis; essential for hemoglobin synthesis, component of cytochrome – a3 in ETS (electron transport system), (Cytochrome oxidase)
- Food sources – Legumes, nuts and seeds, whole grains, mushrooms, organ meats such Liver, Shell fish (Oysters), drinking water
Zinc (Zn)
- Effects of deficiency – Weak immunity, low chance of fertility, Retarded growth, and Anorexia
- Functions – Components of at least 70 enzymes like carbonic anhydrase, some peptidase and maintains the health of hair
- Food sources – Whole grains, vegetables, meats, fish, and poultry
Iodine (I)
- Effects of deficiency – Goitre, Abortion, Infant death, Cretinism
- Functions – Component of thyroid hormone
- Food sources – Seafood, foods grown in iodine-rich soil, iodized salt, bread, dairy products, vegetables
Fluorine (F)
- Effects of deficiency – Excess amount create mottling of teeth and deformity in bones (Hunch back)
- Functions – Maintains enamel and checks dental decay by the formation of fluorapatite (Ca5FO12P3) or Ca5F(PO4)3
- Food sources – Drinking water, fish, grapes, raisins, and wine; black teas and potatoes
Macro elements
These are the elements that are required by our body in large amounts. Macro elements are also known as major elements.
Example: Calcium, sodium, potassium, magnesium, chloride, phosphorus, and sulfur.
Sodium (Na)
- Effects of deficiency – Muscular cramp, Hypotension and Anorexia
- Functions – Helps in absorption of glucose, fructose and some amino acids; principal cation of interstitial fluid; maintain fluid balance; essential for nerve impulse conduction, Component of bile salt
- Food sources – Table salt, cold cuts and cured meats; Soups, Burritos and tacos, Savory snacks, Chicken; large amounts in processed foods; small amounts in milk, breads, vegetables, and unprocessed meats
Potassium (K)
- Effects of deficiency – Rickets, Risk of paralysis
- Functions – Principal cation in the cytoplasm; controls nerve excitability and muscle contraction. Dietary deficiency causes rickets among children
- Food sources – Meats, milk, fresh fruits (like bananas, oranges, apricots, grapes), dry fruits (like prunes, raisins, and dates), and vegetables; whole grains, legumes
Chlorine (Cl)
- Effects of deficiency – Anorexia, Muscular cramp
- Functions – Principal anion in interstitial fluid
- Food sources – Table salt, soy sauce; large amounts in processed foods; small amounts in milk, meats, bread, and vegetables
Magnesium (Mg)
- Effects of deficiency – Muscle convulsion in the intestine
- Functions – Enzyme activator. Required in muscle relaxation, Ribosome binding during translation (synthesis of protein) and nerve function
- Food sources – Legumes; leafy, green vegetables; nuts and seeds; seafood; chocolate; artichokes
Phosphorous (P)
- Effects of deficiency – Deformation of bone and teeth, Retarded body growth and physiological functions
- Functions – Important structural component of bones, DNA and RNA; essential in energy transfer during ATP breakdown (Respiration) and other metabolic activities; maintains normal blood pH (buffer action)
- Food sources – Meat, fish, poultry, eggs, milk, processed foods
Sulphur (S)
- Effects of deficiency – Skin patches, disturbed metabolism
- Functions – Components of hormones such as insulin; necessary for normal metabolism and present in amino acids such as cysteine and methionine
- Food sources – Protein-rich foods such as legumes, mushrooms, meats, poultry, fish, eggs, milk, nuts
Cobalt (Co)
- Effects of deficiency – Pernicious anemia
- Functions – Component of Vitamin B12 and erythropoiesis
- Food sources – Nuts, green leafy vegetables such as broccoli and spinach; cereals such as oats; fish
Chromium (Cr)
- Effects of deficiency – Diabetes mellitus and Irregular ATP production
- Functions – Normal activity of insulin, carbohydrate and lipid metabolism
- Food sources – Vegetables such as broccoli, potatoes and green beans; whole-grain products; nuts, cheese; liver, brewer’s yeast
Selenium (Se)
- Effects of deficiency – Male infertility, Prostate cancer, Liver necrosis (damage of liver cells) and Muscular dystrophy
- Functions – Behave as antioxidant, protection of sperm and suppress its motility; formation of thyroid hormones
- Food sources – Cereals and other grains; dairy products, seafood, muscle meats
Manganese (Mn)
- Effects of deficiency – Irregular growth of Bones, Cartilage, Connective tissues and Anemia
- Functions – Functioning of lipase enzyme, urea synthesis, hemoglobin synthesis, releases insulin, lactation, bone formation
- Food sources – Plant based foods such as whole grains, clams, oysters, nuts, soybeans and other legumes, rice, leafy vegetables, coffee, tea, and many spices, such as black pepper
Molybdenum (Mo)
- Effects of deficiency – Irregular excretion of nitrogenous wastes
- Functions – Co-factor in some enzyme, formation of ascorbic acid
- Food sources – legumes, cereal grains, green leafy vegetables, breads; liver, and milk