Teff: Complete Mineral Profile

Teff ‐ Mineral Information

Introduction

Teff is an ancient grain that has been cultivated in Ethiopia for thousands of years. Its popularity has grown in recent decades as it has become more widely available due to international trade. Teff has become a popular ingredient in both traditional and modern recipes, thanks to its high nutrient content. A single serving of teff provides numerous essential minerals, including calcium, magnesium, iron, manganese, phosphorus, zinc, copper and selenium. This paper will explain the importance of these minerals and how they benefit the body when consumed through teff.

Calcium

Calcium is one of the most important minerals because it's involved in several biological processes. It’s found mainly in dairy products, but can also be obtained from plant sources such as legumes, dark leafy greens, nuts and seeds - including teff. There are multiple roles calcium plays in the body, ranging from healthy functioning of nerves and muscles, maintaining strong bones and teeth, to providing structure and support for cells. It also assists with blood clotting and regulating hormones. Consuming adequate levels of calcium is critical for proper health through all stages of life, especially for infants, children and older adults who are prone to deficiencies. One cup of cooked teff contains over 15% of the recommended daily allowance (RDA) of calcium.

Magnesium

Similar to calcium, magnesium is another essential mineral found in teff. Just like calcium, it has many roles within the body which range from energy production and protein synthesis, to muscle contractions, nerve impulses, blood coagulation, and regulation of blood sugar. Magnesium helps transport certain molecules across cell membranes, aiding in both the creation and transfer of cellular energy. While the exact amount of magnesium found in teff depends on soil quality, in general it usually possesses considerably higher amounts than other grains. For example, 100 grams of raw Teff contains 67 milligrams of magnesium, which accounts for over 16% of the RDA.

Iron

Iron is an essential element in hemoglobin, an oxygen-carrying molecule responsible for transporting oxygen throughout the body. Thus, eating enough iron-rich foods is critical for preventing iron deficiency anemia. While red meat is traditionally considered the best source of iron, vegetarian options like beans and legumes, dark leafy greens, nuts, whole wheat flour, and teff also contain significant amounts. A single serving of teff can provide 4.5 mg of iron or 25% of the RDA for adult women and 14% for adult men.

Manganese

Manganese is another micronutrient present in teff. It’s not as well known as calcium or iron, but it still serves important functions in the body. Manganese assists with various enzymatic reactions related to metabolism, bone formation, tissue growth and development, reproduction, skull formation and sexual maturity. It may also have small potential benefits for brain function as well as glucose metabolism. A large 1/2 cup serving of teff providees around 60-75% of your daily needs for this trace mineral.

Phosphorus

Another vital component of teff is phosphorus. It forms part of the backbones of DNA and RNA and thus plays a major role in the replication and expression of genetic material. Phosphorus is also associated with bone formation, energy storage, and acid-base regulation. High levels of phosophorous allow bodies to appropriately utilize calcium and vitamin D. Additionally, phosphorous helps maintain proper pH balance in cells, ensuring proper functioning of enzymes. A full cup of cooked teff can provide 30% of the RDA of phosphates.

Zinc

The presence of zinc in teff deserves additional attention beyond just its broad array of uses. Zinc facilitates many metabolic activities, particularly those relating to wound healing, fetal development, vision, fertility, taste perception and immune system functioning. It is also necessary for insulin response and stable cognitive performance. When you consume teff, you obtain 12% of the daily recommended intake for zinc.

Copper

Copper, although required in only very small amounts, should not be overlooked. Copper is needed for normal development of connective tissues and different neurotransmitter systems. Not surprisingly, much of it is concentrated in the brain, allowing for proper transmission of signals between neurons. In addition, copper offers antioxidant protection against oxidative stress, thus supporting overall health. An average portion of teff contains 40% of the estimated RDA value for copper.

Selenium

Selenium is yet another crucial mineral to consider when assessing the nutritional qualities of teff. At the molecular level, it acts as a coenzyme, promoting effective communication among proteins and assisting with enzyme activity. Selenium has important anti-inflammatory properties and helps regulate thyroid hormone metabolism. Eating Teff is linked to good blood flow, healthy heart rate and improved cognitive performance, all attributed to its selenium content that contributes 18% of the RDA per cup.

Conclusion

In conclusion, eating teff regularly ensures intakes of essential minerals for maintaining healthy functioning of the entire body. While each type of mineral does separate jobs, collectively they contribute significantly to better physical and mental condition. With teff being so versatile, its minerals can replenish where other foods are lacking. Therefore, making teff part of any regular diet is highly recommended to bring real potential health benefits.