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Trace elements (I
Iodine, What happens if you don't have enough??
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Trace elements
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What happens if you don't have enough??
The body will not be able to make enough thyroid hormone
Can lead to enlargement of the thyroid (called goitre)
In pregnancy, can result in the baby's brain not developing as well resulting in lower IQ or poorer reading ability
Vegetarians, particularly vegans, are at risk of iodine deficiency as the do not eat foods rich in iodine (fish and/ or dairy products)
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Which food sources supply it??
Sea fish, shellfish, seaweed
Dairy products
Plant foods; cereals, grains (depends on iodine content in the soil)
Functions
Helps to make the thyroid hormones (which help to keep cells and the metabolic rate healthy)
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What happens if you don't have enough??
Evidence shows it can lead to poor growth in children
Phytates are found in plant food such as whole grains and beans
Reduce zinc absorption, so it is important to eat good food sources of zinc
What happens if you have too much??
High doses of zinc reduce the amount of copper the body can absorb. This can lead to anaemia and weakening of the bones.
Functions
Helps the immune system to fight disease and infections.
Helps wounds to heal and blood to clot
Keeps skin healthy and enables normal growth and development
Which food sources supply it??
Meat
Dairy foods
Eggs
Shellfish
Pulses
Whole grain cereals
White bread
Breakfast cereals
Fermented soya such as tempeh and miso
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What happens if you don't have enough??
Teeth may develop decay (Fluoride toothpaste and mouthwash has helped in the prevention of tooth decay as has the addition of fluorine to drinking water)
Which food sources supply it??
Tea
Sea fish (especially with edible bones)
Vegetables; endives, curly kale
Added to drinking water in some areas of the UK
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Functions
Important in the control of thyroid hormone metabolism
Makes sure the immune system is functioning properly
As an antioxidant
Helps to protect against heart disease
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What happens if you have too much??
Causes selenosis - can lead to loss of hair, skin and nails
Which food sources supply it??
Red meat
Fish
Cereals, Brazil nuts
Eggs