Plant-based diets are praised for their health benefits, sustainability, and ethical impact. But for all their virtues, there’s a category of nutrients that doesn’t always get the attention it deserves: trace minerals. These micronutrients are required in minute amounts, but they play colossal roles in our bodies.
Enter the Trace Squad — a team of seven vital minerals that support everything from your metabolism to your immune system. Despite being essential, they often slip under the radar, especially in vegan and vegetarian diets where soil quality and food sourcing play a key role.
Let’s get to know the members of this elite crew, how they function in your body, why plant-based eaters need to pay attention, and how to ensure you’re getting enough of them.
Why Trace Minerals Matter
Unlike macronutrients (carbs, proteins, and fats), trace minerals are needed in microgram to milligram quantities. Yet deficiencies can lead to severe health problems, including fatigue, thyroid dysfunction, impaired immunity, and cognitive issues.
In healthy soil, plants absorb these minerals through their roots. But with today’s degraded soils, the mineral content of food has declined. For plant-based eaters, especially those who eat primarily local or minimally processed foods, this makes trace minerals a potential nutritional weak spot.
Meet the Trace Squad
1. Zinc – The Immunity Defender
Functions:
- Supports immune function
- Aids wound healing
- Essential for taste, smell, and DNA synthesis
Why It Matters for Vegans: Plant-based sources contain zinc, but in less bioavailable forms. Phytates in whole grains and legumes can bind to zinc and inhibit its absorption.
Sources:
- Pumpkin seeds
- Lentils
- Chickpeas
- Tofu
- Whole grains (especially sprouted or fermented)
Tip: Soaking, fermenting, and sprouting grains and legumes helps reduce phytates and improve zinc absorption.
2. Selenium – The Thyroid Guardian
Functions:
- Vital for thyroid hormone metabolism
- Powerful antioxidant (part of glutathione peroxidase)
- Supports immune response
Soil Dependence: Selenium levels in food vary dramatically depending on where it’s grown. Soils in parts of Europe, New Zealand, and China are notoriously selenium-deficient.
Sources:
- Brazil nuts (1-2 per day can meet your needs, but only if grown in selenium-rich soil)
- Sunflower seeds
- Brown rice
- Whole wheat bread
Tip: Consider a supplement if you live in a low-selenium region or don’t regularly consume Brazil nuts.
3. Iodine – The Thyroid Timekeeper
Functions:
- Required for thyroid hormone production
- Crucial for metabolic rate and brain development
Why It’s a Concern on Plant-Based Diets: Iodine is naturally low in most plant foods unless they are grown near the sea. Seaweed is a rich source but can contain too much iodine if over-consumed.
Sources:
- Iodized salt
- Seaweed (e.g., nori, dulse, wakame)
- Fortified plant milks
Tip: Use iodized salt if you don’t eat seaweed regularly. Check plant milk labels to see if they’re fortified.
4. Iron – The Oxygen Carrier
Functions:
- Critical for hemoglobin and myoglobin (oxygen transport)
- Supports energy metabolism and cognitive function
Non-Heme Iron in Plants: Plant foods provide non-heme iron, which is less easily absorbed than heme iron from animal sources.
Sources:
- Lentils
- Tofu
- Tempeh
- Spinach
- Quinoa
- Pumpkin seeds
Tip: Pair iron-rich foods with vitamin C (e.g., citrus, bell peppers, strawberries) to boost absorption.
5. Copper – The Enzyme Activator
Functions:
- Supports iron metabolism
- Essential for energy production
- Important for brain and immune function
Balance Matters: Too much zinc can interfere with copper absorption, so it’s important to maintain balance.
Sources:
- Cashews
- Sesame seeds
- Shiitake mushrooms
- Avocados
- Dark chocolate
Tip: A varied, whole-food plant-based diet generally provides enough copper, but high-dose zinc supplements may require additional copper.
6. Manganese – The Metabolic Regulator
Functions:
- Enzyme co-factor in metabolism
- Antioxidant (component of manganese superoxide dismutase)
- Involved in bone development
Sources:
- Whole grains
- Nuts and seeds
- Leafy green vegetables
- Pineapple
Tip: Manganese is usually not deficient on plant-based diets, but excess intake from supplements should be avoided.
7. Chromium – The Blood Sugar Balancer
Functions:
- Enhances insulin action
- Helps regulate blood sugar
Sources:
- Broccoli
- Grapes
- Potatoes
- Whole grains
- Brewer’s yeast
Tip: Chromium levels in food depend on soil content, similar to selenium. Whole-food diversity is key.
Bonus Members: Other Important Micronutrients
Though not officially in the Trace Squad, other minerals like molybdenum, fluoride, and cobalt (a component of vitamin B12) play key roles. Vitamin B12, in particular, is absent in plant foods and must be supplemented.
Soil Health = Trace Mineral Health
The availability of trace minerals in food depends heavily on the quality of the soil in which they are grown. Unfortunately, industrial agriculture often depletes soils through:
- Over-reliance on NPK fertilizers
- Lack of crop rotation
- Erosion and tilling
This means that two vegetables grown in different soils can have vastly different mineral contents.
Regenerative Practices Help:
- Composting and cover cropping restore nutrients
- Mycorrhizal fungi increase mineral uptake
- Rock dust and sea minerals can re-mineralize soil
Support for regenerative agriculture isn’t just an environmental issue – it’s a nutritional one too.
The Role of Supplementation
Even with a well-planned plant-based diet, trace mineral levels can vary based on food origin and bioavailability. In certain cases, supplementation can help:
Who Might Need Supplements?
- People eating only local or minimally processed foods
- Those living in areas with known soil deficiencies (e.g., low selenium regions)
- Athletes with higher metabolic needs
Always choose supplements that are third-party tested and consult with a healthcare provider for personalized guidance.
Easy Strategies to Boost Your Trace Mineral Intake
- Diversify Your Diet: Eat a wide range of legumes, nuts, seeds, grains, and greens.
- Use Fermentation and Soaking: Improve bioavailability of minerals like zinc and iron.
- Add Seaweed Sparingly: Include iodine-rich seaweed in moderation.
- Buy from Regenerative Farms: Whenever possible, support producers who prioritize soil health.
- Monitor with Blood Tests: Track levels of iodine, selenium, and iron to avoid hidden deficiencies.
Final Thoughts: Celebrating the Trace Squad
The Trace Squad may be small in quantity, but they are mighty in function. A vibrant, thriving plant-based lifestyle isn’t just about macros or calories – it hinges on the quality of your micronutrients, especially these often-overlooked minerals.
Understanding where your food comes from, how it’s grown, and what trace minerals it offers is a powerful step toward long-term vitality. With just a little attention to these details, you can elevate your plant-based diet from good to great – giving your body everything it needs to perform, heal, and thrive.
Trace minerals: tiny but mighty. Respect the squad.
Tech and Tofu 
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