Contributed by – Healthians Team
Most of us understand the importance of nutritious food in keeping our body healthy. We know that it is highly important to have a proper balance of carbohydrates, proteins, and fats to ensure that our body is able to function properly. It is only when we start talking about micronutrients and their importance, that things start to get a bit hazy. Here, we tell you all you need to know about micronutrients and what is the role of micronutrients in our health.
What are micronutrients?
Nutrients are mainly divided into two categories; micronutrients and macronutrients. Macronutrients primarily include fats, carbohydrates, and proteins, micronutrients include vitamins and minerals which are essential for our growth and disease prevention. Vitamins play a vital role in boosting the immune system whereas minerals promote bone health, strengthen the nervous system, and balance the water amount in our body. Our body needs a minuscule amount of these nutrients as compared to macronutrients, so they are called ‘micronutrients’.
Micronutrients are organic, that is, they are obtained from natural sources whereas minerals are inorganic because they exist in soil and water.
Types of micronutrients
Micronutrients are categorized into four types:
- Water-soluble vitamins
- Fat-soluble vitamins
- Trace minerals
- Macrominerals
Water-soluble vitamins
Vitamin C and all of the B vitamins are water-soluble vitamins because they dissolve in water. These water-soluble vitamins circulate freely in our blood without any carrier. It is important to note that most of the water-soluble vitamins are vulnerable to being lost during cooking as they can easily leach out into cooking water. Many of these vitamins are sensitive to heat as well.
- Vitamin B is found in green leafy vegetables and dairy products. Vitamin B includes thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5), pyridoxine (vitamin B6), biotin, folic acid, and cobalamins (vitamin B12). The B vitamins are needed for healthy nerve conduction and thus muscle action.
- Vitamin C is found mostly in citrus fruits, tomatoes, and potatoes. Vitamin C helps to boost our immune system and prevents cardiovascular diseases. Water-soluble vitamins provide antioxidant support and help to produce energy.
Fat-soluble vitamins
Fat-soluble vitamins include vitamins A, D, E, and K. They are found in the liver and the fatty tissues of the body where they are stored and used.
- Vitamin A comes from two different sources. The first type, preformed vitamin A, is found in meat, poultry, fish, and dairy products whereas provitamin A is found in vegetables and fruits and is known as beta-carotene. Vitamin A has many functions, one of which is enhancing vision.
- Vitamin D Vitamin D is helpful for maintaining strong bones. It is normally made in the skin with the help of sunlight. Supplements may be necessary for people who do not get much sunlight.
- Vitamin E is mainly found in almonds, sunflower seeds, and cold-pressed oils. It serves as a powerful antioxidant and fights off infections. It is non-toxic, although large doses can encourage a tendency towards bleeding.
- Vitamin K is found in green leafy vegetables abundantly and used by the body to help blood clot. Unlike other fat-soluble vitamins, vitamin K is not stored in the body.
Macrominerals
Macrominerals play a substantial role in our lives. They include calcium, phosphorus, sulfur, potassium, sodium, chloride, and magnesium.
- Calcium is an essential nutrient that has a vital role in nerve and muscle function. Dairy products, nuts, seeds, and legumes are healthy sources of calcium.
- Magnesium and calcium work together to coordinate muscle contraction and relaxation. Almonds, cashews, black beans are some sources of magnesium.
- Phosphorus is an integral part of cell membranes and is used for strengthening bones. Phosphorus is naturally found in protein-rich foods such as meats, poultry, fish, nuts, beans, and dairy products.
- Sulfur is vital for antioxidant activity and energy production in our bodies. Sulfur-containing foods include onions, garlic, cabbage, and sprouts.
- Potassium, sodium, and chloride are needed to form the electrolyte solutions that move nutrients into your cells and flush the wastes out from them. Our body uses electrolytes to help regulate nerve and muscle function and maintain acid-base balance in our blood. Bananas, oranges, cooked spinach are good sources of potassium, table salt is one of the most common sources of sodium and chloride.
Trace minerals
Trace minerals, while as important as macrominerals, are needed in smaller quantities. Some important trace minerals are:
- and found in dried fruits, nuts, and seeds.
- Zinc plays an important role in growth and development, neurological function, the immune system, and reproduction. Major quantities of zinc are found in oatmeal, apple, cooked spinach, and some dairy products.
- Iodine is necessary for proper thyroid function. Seaweed, fish, and iodized salt are some common sources of iodine.
- Selenium is needed to convert thyroxine to the more active thyroid hormone. Chicken, fish, shellfish, sunflower seeds, cottage cheese, brown rice, mushrooms, and eggs are good sources of selenium.
- Copper is important for bone density and strength and to keep blood vessels strong and flexible. Copper is found in high amounts in nuts and seeds, avocados, and green leafy vegetables such as spinach
Can micronutrients help to lose weight?
Micronutrients do not directly contribute to weight gain or loss. However, it is important to go for a nutrient-rich diet rather than eliminating food groups while trying to lose weight so that your weight loss may be healthy and your body does not suffer from any deficiencies due to the calorie deficit you may be practicing.
Deficiency of micronutrients
Nutrient deficiencies are fairly common and can have a mild to severe impact on your health. Some of the most common nutrient deficiencies are:
- Iron: The highest prevalence of iron deficiency is found in infants, children, adolescents, and women of childbearing age, especially pregnant women. Iron deficiency leads to iron deficiency anemia.
- Iodine: Iodine deficiency is the most common cause of thyroid enlargement and goiter.
- Calcium: Calcium Deficiency can cause stunted growth in children and osteoporosis in adults.
- Vitamin D: A deficiency of vitamin D makes it difficult for the body to keep enough calcium in the bloodstream. A lack of vitamin D can contribute to osteoporosis, rickets, and vulnerability to fractures. There is also ongoing research to determine the possible relation between vitamin D and medical conditions like diabetes, multiple sclerosis, hypertension, cancer, etc.
- Vitamin B12: Deficiency of vitamin B12 is not usually from lack of intake, but rather from lack of absorption. It can lead to anemia, which can be caused by damaged stomach cells.
A balanced diet is the best way to get all the necessary nutrients. Lack of nutrients can lead to a variety of medical conditions, hence it is important to keep track of your health and ensure that you take the steps necessary to fight against the disease.
