top of page

Micronutrients

A paper bag filled with micronutrient rich fruits and vegetables sits on a white background.

Micronutrients: Vitamins and Minerals.

Micronutrients are vitamins and minerals. Micro means small. The body needs vitamins and minerals in small amounts, so these two types of nutrients are called micronutrients.  Although Vitamins and minerals are the nutrients required by the body in small quantities, these play significant roles in the body's vital functions.

 

In summary, the macronutrients needed by the body are water, carbohydrates, fats, and protein. In comparison, the micronutrients are minerals and vitamins, which our body needs in small amounts.

 

Micronutrients:

Vitamins | Micronutrients

Vitamins are organic compounds made by plants or animals. 

 

Vitamins are noncaloric organic nutrients in various foods essential in small quantities to regulate body processes, maintain the body, and allow growth and reproduction.

 

Vitamins and minerals, along with water, are zero-calorie-generating nutrients. They do not provide calories but are vital for humans to stay healthy. 

 

Vitamins are nutrients we need to obtain from our foods to ensure optimal health and prevent nutritional deficiencies. Aim to include various veggies and fruits in your diet to pack all the necessary vitamins.

 

Food has 13 different vitamins and one vitaminB-complex choline. They are Vitamin A, Vitamin D, Vitamin E, Vitamin K, vitamin C, vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B5 (pantothenic acid), vitamin B6, vitamin B7 (biotin), vitamin B9 (folate), vitamin B12(cobalamin).  

 

B vitamins are essential in keeping the nervous system healthy and helping our bodies release energy from the foods we eat. Folate helps with brain and spinal cord development in unborn babies.

 

Vitamins are essential in small quantities to regulate body processes and maintain the body and all growth and reproduction. Vitamins assist in the processes of the body that keep us healthy. For example, vitamin A is needed by the eyes for vision in dim light.

 

Vitamin C helps maintain healthy skin, blood vessels, and cartilage and plays a role in collagen production, which keeps skin elasticity and strength. Vitamin C is also an antioxidant that protects cells and tissues from oxidative damage and contributes to healing from colds and flu.

 

Vitamins A and E are potent antioxidants, helping protect cells from free radicals and aging. Vitamin A contributes to cell renewal and repair. Vitamin E reduces the effects of skin aging and the risk of skin cancer. Sources of vitamin A include carrots, sweet potatoes, and some types of fish, such as herring and salmon. 

 

Vitamin D is unique because it is a hormone we can make in our bodies with sunlight exposure. Dietary sources include egg yolks, oily fish, and fortified foods.

 

Vitamin K is essential for wound healing and blood clotting. Sources include green leafy vegetables and vegetable oils.

 

Vitamins are found in many foods, including fruits, vegetables, grains, meat, poultry, dairy products, and other foods.

 

Micronutrients:

  • Vitamins

  • Minerals

Minerals | the Micronutrients

Our bodies need certain minerals to function well. A variety of foods contain both vitamins and minerals. So, a varied diet will help you meet your mineral requirements.

 

Minerals are inorganic chemical elements from soil, rock, or water. Minerals are absorbed from the environment by plants as they grow and by animals that eat these plants. There are many minerals, each with healthful benefits. We should include each type in our diet regularly. Our bodies require minerals in relatively more significant quantities, such as calcium, chloride, magnesium, phosphorous, potassium, sulfur, and sodium.

 

Other minerals, iron, copper, zinc, selenium, iodine, fluoride, manganese, molybdenum, and cobalt are needed in trace quantities. Calcium is a vital component of bone and teeth and an essential nutrient for the nervous system, muscles, and heart. Sources of calcium include milk, yogurt, spinach, and many more.

 

Iodine is essential for normal thyroid function and the production of thyroid hormones, which are involved in many processes in the body, such as growth, brain development, and bone maintenance. Thyroid hormones also regulate the metabolism. Sources of iodine include fish, iodized table salt, eggs, seaweed, and dairy products.

 

Iron is an essential mineral required for the body's growth and development. Iron is needed for the body to make the proteins hemoglobin and myoglobin. Hemoglobin is the protein in red blood cells carrying oxygen from the lungs to all body parts; Myoglobin is the protein that provides oxygen to muscles. Iron is also required by the body to make some hormones. Iron may also have other benefits, such as improving immune and brain functions. Sources of iron include seafood, meat, poultry, Iron-fortified breakfast cereals and bread, beans and peas, nuts and seeds.

 

Magnesium plays a role in more than 300 cellular processes, including energy production, nervous system function, and muscle contraction. Sources include avocados, nuts, and leafy greens. 

​

Manganese helps make and activate some of the enzymes in the body that carry out biochemical reactions, such as breaking down foods. Sources include bread, nuts, and green vegetables. 

​

Potassium is essential for blood pressure control, fluid balance, and muscle and nerve function. Sources include bananas, spinach, potatoes, and apricots. 

​

Phosphorus helps the body build strong bones and also releases energy from food. Sources include meat, fish, dairy, poultry, oats and bread. 

​

Selenium helps the immune system work efficiently, prevents damage to cells and tissues, and promotes the health of the reproductive systems. Sources of selenium include Brazil nuts, eggs, fish, and meat. 

​

Zinc supports the immune system, hormone production, and fertility. Zinc can help reduce skin inflammation, support sound healing, and protect against sun damage. Sources include shellfish, meat, eggs, and chickpeas.

​

Micronutrients:

  • Vitamins

  • Minerals

bottom of page