microminerali

Microminerali, or trace minerals, are essential minerals required by humans in small amounts for normal physiological function. Unlike macrominerals, which are needed in larger quantities, microminerali are required in microgram to low-milligram ranges daily. They act as cofactors for enzymes, hormones, and proteins, contribute to antioxidant defenses, and influence growth, development, and metabolism. The exact requirement varies by element, age, sex, health status, and life stage.

Key microminerali include iron, zinc, copper, manganese, iodine, selenium, cobalt, molybdenum, chromium, and fluoride in contexts where it is considered essential. Iron supports oxygen transport; zinc and copper support enzyme activity and connective tissue; iodine is essential for thyroid hormone production; selenium is part of antioxidant enzymes; manganese, chromium, and molybdenum act as enzyme cofactors; cobalt is a component of vitamin B12. Bioavailability and interactions between minerals influence utilization and status assessment.

Dietary sources are diverse and include animal products (meat, fish, dairy), cereals and grains, legumes, nuts and seeds, and some vegetables and seafood. Absorption is influenced by dietary components; phytates and polyphenols can reduce iron and zinc bioavailability, while vitamin C can enhance iron absorption. Cooking and food preparation can also affect mineral content and access.

Deficiency and excess reflect balanced intake. Iron deficiency causes anemia; iodine deficiency can lead to goiter and hypothyroidism; zinc deficiency affects growth and immune function; selenium deficiency is linked to certain cardiomyopathies; copper deficiency is rare but may cause anemia and neurologic symptoms. Excess intake can be harmful for several microminerali, and high supplemental doses may interact with the absorption or metabolism of other minerals.