What are Micronutrients ?
Micronutrients are one of the major groups of nutrients your body needs. They include vitamins and minerals.
Vitamins are necessary for energy production, immune function, blood clotting and other body functions. Meanwhile, minerals play an important role in growth, bone health, fluid balance and several other processes that are to be carried out by our body. They are also the essential nutrients as Human body must obtain micronutrients from food since your body cannot produce vitamins and minerals — for the most part.
A vitamin is an organic molecule that is an essential micronutrient which an organism needs in small quantities for the proper functioning of its metabolism. some of the vitamins are :-
- Vitamin A
- Vitamin B
- Vitamin C
- Vitamin D
- Vitamin E
- Vitamin K
Minerals are those elements on the earth and in foods that our bodies need to develop, grow and function normally. some of the essential minerals are :-
- calcium
- phosphorus
- potassium
- sodium
- chloride
- magnesium
- iron
- zinc
- iodine
- chromium
- copper
- fluoride
- molybdenum
- manganese
- selenium
Vitamins and their types
Fat soluble vitamins
These are the type of vitamins that are only soluble in fats like oils, egg yolks, fatty fishes ,meat,milk etc and can only be absorbed with fats in our body, our human body can store these fat soluble vitamins in our adipose tissues, the main function of adipose tissue is to store energy in the form of lipids (fat). In those stored fat cells body can also save these fat soluble vitamins for future use.
The vitamins that come under this category are :
- vitamin A
- vitamin D
- vitamin E
- vitamin K
Water soluble vitamins
These are the type of vitamins which are only soluble in water and can be only absorbed by our body through water. The down side of the water soluble vitamins is they cannot be stored in our body some of the B vitamins can be stored in liver for some days but not for long as compared with fat soluble vitamins .
That is the reason we have to give our body the continuous supply of water soluble vitamins on daily basis for it’s optimum health.
The vitamins that come under this category are :
- vitamin B
- vitamin C
Vitamin B is not just a single vitamin it is further divided into eight vitamins which in complete is known as vitamin B complex ,
every b vitamin has it’s own function which is further discusses in this article.
Vitamins and their functions.
Water-Soluble Vitamins:
- Vitamin B1 (thiamine): Helps convert nutrients into energy .
- Vitamin B2 (riboflavin): Necessary for energy production, cell function and fat metabolism.
- Vitamin B3 (niacin): Drives the production of energy from food.
- Vitamin B5 (pantothenic acid): Necessary for fatty acid synthesis.
- Vitamin B6 (pyridoxine): Helps your body release sugar from stored carbohydrates for energy and create red blood cells.
- Vitamin B7 (biotin): Plays a role in the metabolism of fatty acids, amino acids and glucose.
- Vitamin B9 (folate): Important for proper cell division.
- Vitamin B12 (cobalamin): Necessary for red blood cell formation and proper nervous system and brain function.
- Vitamin C (ascorbic acid): Required for the creation of neurotransmitters and collagen, the main protein in your skin.
| Nutrient | Sources | RDA (adults > 19 years) |
| Vitamin B1 (thiamine) | Whole grains, meat, fish | 1.1–1.2 mg |
| Vitamin B2 (riboflavin) | Organ meats, eggs, milk | 1.1–1.3 mg |
| Vitamin B3 (niacin) | Meat, salmon, leafy greens, beans | 14–16 mg |
| Vitamin B5 (pantothenic acid) | Organ meats, mushrooms, tuna, avocado | 5 mg |
| Vitamin B6 (pyridoxine) | Fish, milk, carrots, potatoes | 1.3 mg |
| Vitamin B7 (biotin) | Eggs, almonds, spinach, sweet potatoes | 30 mcg |
| Vitamin B9 (folate) | Beef, liver, black-eyed peas, spinach, asparagus | 400 mg |
| Vitamin B12 (cobalamin) | Clams, fish, meat | 2.4 mcg |
| Vitamin C (ascorbic acid) | Citrus fruits, bell peppers, Brussels sprouts | 75–90 mg |
Fat-Soluble Vitamins:
- Vitamin A: Necessary for proper vision and organ function and it is also very important for your skin health.
- Vitamin D: Promotes proper immune function and assists in calcium absorption and bone growth with 200+ body functions.
- Vitamin E: Assists immune function and acts as an antioxidant that protects cells from damage and also very beneficial for skin.
- Vitamin K: Required for blood clotting and proper bone development.
| Nutrient | Sources | RDA (adults > 19 years) |
| Vitamin A | Retinol (liver, dairy, fish), carotenoids (sweet potatoes, carrots, spinach) | 700–900 mcg |
| Vitamin D | Sunlight, fish oil, milk | 600–800 IU |
| Vitamin E | Sunflower seeds, wheat germ, almonds | 15 mg |
| Vitamin K | Leafy greens, soybeans, pumpkin | 90–120 mcg |
Minerals and their types :
Macrominerals
These are the minerals required by our body in a bit large quantity as compared to trace minerals.
The minerals come under this category are :
- calcium
- phosphorus
- magnesium
- sodium
- potassium
- chloride
- sulfur
Trace Minerals
These are the minerals required by our body in very small amount just the traces of it.
The minerals come under this category are :
- iron
- manganese
- copper
- iodine
- zinc
- cobalt
- fluoride
- selenium
Minerals and their function .
Macrominerals
- Calcium: Necessary for proper structure and function of bones and teeth. Assists in muscle function and blood vessel contraction.
- Phosphorus: Part of bone and cell membrane structure.
- Magnesium: Assists with over 300 enzyme reactions, including regulation of blood pressure.
- Sodium: Electrolyte that aids fluid balance and maintenance of blood pressure.
- Chloride: Often found in combination with sodium. Helps maintain fluid balance and is used to make digestive juices.
- Potassium: Electrolyte that maintains fluid status in cells and helps with nerve transmission and muscle function.
- Sulfur: Part of every living tissue and contained in the amino acids methionine and cysteine.
Sources and recommended intakes of the macrominerals are:
| Nutrient | Sources | RDA (adults > 19 years) |
| Calcium | Milk products, leafy greens, broccoli | 2,000–2,500 mg |
| Phosphorus | Salmon, yogurt, turkey | 700 mg |
| Magnesium | Almonds, cashews, black beans | 310–420 mg |
| Sodium | Salt, processed foods, canned soup | 2,300 mg |
| Chloride | Seaweed, salt, celery | 1,800–2,300 mg |
| Potassium | Lentils, acorn squash, bananas | 4,700 mg |
| Sulfur | Garlic, onions, Brussels sprouts, eggs, mineral water | None established |
Trace Minerals
- Iron: Helps provide oxygen to muscles and assists in the creation of certain hormones.
- Manganese: Assists in carbohydrate, amino acid and cholesterol metabolism.
- Copper: Required for connective tissue formation, as well as normal brain and nervous system function.
- Zinc: Necessary for normal growth, immune function and wound healing.
- Iodine: Assists in thyroid regulation.
- Fluoride: Necessary for the development of bones and teeth.
- Selenium: Important for thyroid health, reproduction and defense against oxidative damage.
Sources and recommended intakes of trace minerals are:
| Nutrient | Sources | RDA (adults > 19 years) |
| Iron | Oysters, white beans, spinach | 8–18 mg |
| Manganese | Pineapple, pecans, peanuts | 1.8–2.3 mg |
| Copper | Liver, crabs, cashews | 900 mcg |
| Zinc | Oysters, crab, chickpeas | 8–11 mg |
| Iodine | Seaweed, cod, yogurt | 150 mcg |
| Fluoride | Fruit juice, water, crab | 3–4 mg |
| Selenium | Brazil nuts, sardines, ham | 55 mcg |