Manganese Why we need it: healthy immune system
Food sources: nuts, seeds, green leafy vegetables
Recommended Daily Intake: 11 mg
Zinc Why we need it: to ward off colds, aid sexual function
Food sources: oysters, shellfi sh, red meat, whole grains, nuts
Recommended Daily Intake: 9 mg for women, 11 mg for men
Copper Why we need it: facilitates enzymes action
Food sources: organ meats, whole grains, shellfi sh, dark leafy greens
Recommended Daily Intake: 900 micrograms (mcg)
Iodine Why we need it: thyroid function, healthy skin and nails
Food sources: seaweed, turkey, cranberries, navy beans, iodized table salt
Recommended Daily Intake: 150 mcg
Selenium Why we need it: lowering cancer risk
Food sources: Brazil nuts, tuna, halibut, turkey Recommended Daily Intake: 55 mcg
Molybdenum Why we need it: facilitates production of natural enzymes
Food sources: lima beans, caulifl ower, peas, soybeans
Recommended Daily Intake: 45 mcg
Chromium Why we need it: reduces insulin resistance, helps lower cholesterol
Food sources: lean meats, whole grains, broccoli, green beans
Recommended Daily Intake: 25 mcg for adult females, 35 mcg for adult males
We require macrominerals—those we need in larger amounts—as well as microminerals— those necessary in trace amounts. For a good overview from the Harvard University Medical School, visit
Tinyurl.com/HelpGuide2Minerals.
Judith Fertig writes award-winning cookbooks plus foodie fi ction from Overland Park, KS (
JudithFertig.com).
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