What Are Minor (Trace) Minerals?
Trace minerals (also called microminerals) are minerals the body needs in very small amounts—usually less than 100 mg per day. Despite the tiny requirement, they are crucial for growth, development, immunity, and overall health, especially in children.
Essential Trace Minerals for Growing Kids
| Mineral | Key Functions for Kids | RDA (Ages 4–8) | RDA (Ages 9–13) | RDA (Ages 14–18) | Common Food Sources |
|---|---|---|---|---|---|
| Iron | Makes hemoglobin for oxygen, brain development | 10 mg | 8 mg | 11 mg (boys), 15 mg (girls) | Red meat, beans, spinach, fortified cereals |
| Zinc | Growth, immune function, wound healing | 5 mg | 8 mg | 11 mg (boys), 9 mg (girls) | Meat, shellfish, dairy, nuts, legumes |
| Iodine | Thyroid hormone production, brain development | 90 mcg | 120 mcg | 150 mcg | Iodized salt, dairy, fish, seaweed |
| Copper | Iron metabolism, nervous system, immunity | 0.44 mg | 0.7 mg | 0.89 mg | Nuts, seeds, whole grains, shellfish |
| Selenium | Antioxidant, thyroid function, immunity | 30 mcg | 40 mcg | 55 mcg | Brazil nuts, seafood, eggs, grains |
| Manganese | Bone formation, metabolism, antioxidant | 1.5 mg | 1.9 mg (boys), 1.6 mg (girls) | 2.2 mg (boys), 1.6 mg (girls) | Whole grains, nuts, leafy greens, tea |
| Fluoride | Strengthens teeth, prevents cavities | 1 mg | 2 mg | 3 mg (boys), 3 mg (girls) | Fluoridated water, seafood, tea |
| Chromium | Blood sugar regulation | 15 mcg | 21 mcg (boys), 21 mcg (girls) | 35 mcg (boys), 24 mcg (girls) | Whole grains, meats, fruits, vegetables |
| Molybdenum | Enzyme function, metabolism | 22 mcg | 34 mcg | 43 mcg | Legumes, grains, nuts, dairy |
| Cobalt* | Part of vitamin B12, red blood cell production | No set RDA | No set RDA | No set RDA | Animal foods (meat, dairy, eggs) |
*Cobalt is required as part of vitamin B12, so a separate RDA is not established.
Why Are These Minerals Important for Kids?
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Iron: Prevents anemia, supports brain growth and energy.
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Zinc: Critical for growth spurts, immune defense, and wound healing.
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Iodine: Needed for thyroid hormones, which control metabolism and brain development.
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Copper: Helps the body use iron and supports nerve health.
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Selenium: Protects cells from damage and supports thyroid function.
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Manganese: Helps build bones and process nutrients.
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Fluoride: Strengthens developing teeth and prevents cavities.
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Chromium: Helps regulate blood sugar, especially important as kids grow and become more active.
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Molybdenum: Supports enzyme systems for breaking down nutrients.
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Cobalt: Needed as part of vitamin B12 for healthy nerves and blood.
Table: Quick Reference for Parents
| Mineral | Key Role in Kids’ Health | Best Food Sources |
|---|---|---|
| Iron | Oxygen transport, brain growth | Red meat, beans, spinach |
| Zinc | Growth, immunity | Meat, nuts, dairy, legumes |
| Iodine | Thyroid, brain development | Iodized salt, fish, dairy |
| Copper | Iron use, nerve health | Nuts, seeds, whole grains |
| Selenium | Antioxidant, thyroid | Brazil nuts, seafood, eggs |
| Manganese | Bone, metabolism | Whole grains, leafy greens |
| Fluoride | Teeth strength | Water, seafood, tea |
| Chromium | Blood sugar | Whole grains, meats, veggies |
| Molybdenum | Enzyme function | Legumes, grains, dairy |
| Cobalt | Nerve, blood cell health | Meat, dairy, eggs |
Tips for Parents
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Offer a variety of whole foods—fruits, veggies, whole grains, lean proteins, and dairy—to cover all trace mineral needs.
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Most kids get enough trace minerals from a balanced diet; supplements are rarely needed unless recommended by a doctor.
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Picky eaters, vegetarians, or kids with certain health conditions may need extra attention to iron, zinc, and iodine intake.
In summary:
Trace minerals may be needed in tiny amounts, but they play a huge role in your child’s growth, development, and lifelong health. A colorful, balanced diet is the best way to ensure your child gets all the minerals they need to thrive!