Micronutrients are essential vitamins and minerals required by the body in small amounts to support growth, metabolism, immunity, and overall health. Unlike macronutrients, they do not provide energy but play crucial roles in enzyme function, hormone production, and cell maintenance.
Types of Micronutrients and Their Functions
1. Vitamins (Organic Compounds)
Vitamins are organic substances needed for various biological processes, including metabolism, immune function, and cell repair. They are divided into two categories:
Fat-Soluble Vitamins (Stored in Fat & Liver)
- Vitamin A – Supports vision, skin health, and immunity.
- Sources: Carrots, sweet potatoes, liver.
- Vitamin D – Helps absorb calcium for strong bones and immune health.
- Sources: Sunlight, dairy, fatty fish.
- Vitamin E – Acts as an antioxidant, protecting cells from damage.
- Sources: Nuts, seeds, vegetable oils.
- Vitamin K – Essential for blood clotting and bone health.
- Sources: Leafy greens, broccoli, fermented foods.
Water-Soluble Vitamins (Not Stored, Must Be Consumed Daily)
- Vitamin C – Boosts immune function, collagen production, and wound healing.
- Sources: Citrus fruits, bell peppers, strawberries.
- B Vitamins (B1, B2, B3, B5, B6, B7, B9, B12) – Support energy production, red blood cell formation, and brain function.
- Sources: Whole grains, meat, eggs, legumes.
2. Minerals (Inorganic Elements)
Minerals are inorganic nutrients that help with bone strength, nerve function, fluid balance, and enzyme activity.
Macrominerals (Needed in Larger Amounts)
- Calcium – Strengthens bones and teeth, supports muscle contraction.
- Sources: Dairy, leafy greens, almonds.
- Magnesium – Aids in nerve function, muscle relaxation, and heart health.
- Sources: Nuts, seeds, whole grains.
- Potassium – Regulates fluid balance and blood pressure.
- Sources: Bananas, potatoes, avocados.
- Sodium – Maintains fluid balance and nerve function (excess can cause high blood pressure).
- Sources: Salt, processed foods.
- Phosphorus – Helps bone and cell function.
- Sources: Meat, dairy, nuts.
Trace Minerals (Needed in Small Amounts)
- Iron – Essential for oxygen transport in blood.
- Sources: Red meat, spinach, lentils.
- Zinc – Supports immune function and wound healing.
- Sources: Shellfish, nuts, seeds.
- Iodine – Crucial for thyroid hormone production.
- Sources: Iodized salt, seafood.
- Selenium – Acts as an antioxidant, protecting cells.
- Sources: Brazil nuts, fish.
Why Micronutrients Are Important
- Support Growth & Development – Essential for children, pregnancy, and aging.
- Boost Immunity – Vitamins like C, D, and Zinc help fight infections.
- Maintain Energy Levels – B vitamins support metabolism.
- Protect Against Chronic Diseases – Antioxidants (e.g., Vitamins C, E, and Selenium) reduce oxidative stress.
- Ensure Proper Organ Function – Minerals like Calcium and Magnesium support heart, muscle, and nerve functions.
Deficiency & Toxicity Risks
- Deficiencies can lead to:
- Iron Deficiency → Anemia (fatigue, weakness)
- Vitamin D Deficiency → Weak bones (rickets, osteoporosis)
- Iodine Deficiency → Thyroid problems (goiter)
- Vitamin C Deficiency → Scurvy (bleeding gums, fatigue)
- Excess intake (from supplements) can cause toxicity, e.g.:
- Too much Vitamin A → Liver damage
- Too much Iron → Organ damage
- Too much Sodium → High blood pressure
A balanced diet with diverse whole foods provides sufficient micronutrients without needing excessive supplementation.