Micronutrients are one of the major groups of nutrients your body needs. They include vitamins and minerals.
Vitamins are necessary for energy production, blood clotting, immune function, and other functions. Meanwhile, minerals play an important role in growth, bone health, fluid balance, and several other processes.
In this article, we provide a detailed overview of micronutrients, their functions, and the implications of excess consumption or deficiency.
What Are Micronutrients?
There are two types of nutrients you should focus on when eating. We have macronutrients that provide you with the energy you need to function. And also the micronutrients, which on the other hand, are technically the “spark plugs” which trigger the production of the calories that we ingest into energy and thus support the biochemical reactions of our bodies.
The word micronutrient, as the name suggests, is something you only need a small amount of. However, you shouldn’t think of this as something you do without. The micronutrients found in each vitamin source are essential for energy metabolism, cellular function, and improved physical and mental well-being.
Micronutrients – just like macronutrients – cannot be produced by our body. This is why the food we eat is so important to our health. The better and nutrient-dense the food, the better it is for our overall health because the only way to absorb micronutrients is through foods, beverages, supplements, and vitamins.
Essentially, micronutrients can be classified into four groups: macro-minerals, micro-minerals, water-soluble and fat-soluble vitamins.
Micronutrient Deficiencies
Even though our bodies need micronutrients in small amounts – usually we only need a few milligrams of these key nutrients per day – they really do make a huge difference. Did you know that some micronutrient deficiencies can actually lead to psychological issues, serious health issues, and even life-threatening illnesses?
According to the World Health Organization, “Micronutrient deficiencies can cause visible and dangerous health problems, but they can also lead to less clinically noticeable reductions in energy levels, mental clarity, and ability. overall. This can lead to reduced academic performance, reduced work productivity, and increased risk of other diseases and health problems”
Types and Functions.
Vitamins and minerals are essential for growth, immune function, brain development, and many other important functions. Depending on their function, some micronutrients also play a role in disease prevention and control.
Vitamins and minerals can be divided into four categories: water-soluble vitamins, fat-soluble vitamins, macro minerals, and trace elements.
Regardless of their type, vitamins and minerals are absorbed in the same way by your body and interact through many processes. The functions, food sources, and recommended intakes of each vitamin and mineral vary.
Water soluble vitamins:
Most vitamins dissolve in water and are therefore considered water soluble. They are not easily stored in your body and are flushed out with urine when consumed in excess.
Although each water-soluble vitamin has a unique role, its functions are linked.
For example, most B vitamins act as coenzymes that help trigger important chemical reactions. Many of these reactions are necessary for the production of energy.
The water-soluble vitamins – with some of their functions – are:
- Vitamin B1 (thiamine): helps convert nutrients into energy.
- Vitamin B2 (riboflavin): necessary for energy production, cellular function, and fat metabolism.
- Vitamin B3 (niacin): stimulates the production of energy from food.
- Vitamin B5 (pantothenic acid): Necessary for the synthesis of fatty acids.
- Vitamin B6 (pyridoxine): helps the body release sugar from stored carbohydrates to give it 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, folic acid): important for proper cell division.
- Vitamin B12 (cobalamin): necessary for the formation of red blood cells and the proper functioning of the nervous system and the brain.
- Vitamin C (ascorbic acid): necessary for the creation of neurotransmitters and collagen, the main protein of the skin.
As can be seen, water-soluble vitamins play an important role in energy production but also have several other functions.
Since these vitamins are not stored in your body, it is important to get enough from them.
Water-insoluble vitamins:
Fat-soluble vitamins do not dissolve in water. They are best absorbed when consumed with a source of fat. After consumption, fat-soluble vitamins are stored in the liver and fatty tissue for later use.
Key fat-soluble vitamins include;
- Vitamin A: necessary for vision and organ function.
- Vitamin D: promotes immune function and helps with calcium absorption and bone growth.
- Vitamin E: helps immune function and acts as an antioxidant that protects cells from damage.
- Vitamin K: necessary for blood clotting and proper bone development.
Macro-minerals:
Macro minerals are needed in greater amounts than trace minerals to perform their specific role in your body.
Key Macro minerals and some of their functions include:
- Calcium: Necessary for proper structure and function of bones and teeth. Helps in muscle function and blood vessel contraction.
- Phosphorus: part of the bone and cell membrane structure.
- Magnesium: helps with over 300 enzymatic reactions, including the regulation of blood pressure.
- Sodium: electrolyte that promotes fluid balance and maintenance of blood pressure.
- Chloride: often found in combination with sodium. Helps maintain water balance and is used to make digestive juices.
- Potassium: electrolyte that maintains the state of fluids in cells and contributes to nerve transmission and muscle function.
Trace elements:
Trace or trace minerals are needed in smaller amounts than macro minerals, but still, perform important functions in your body. Key trace elements include iron, copper, zinc, fluoride, and selenium.
Health Benefits of Micronutrients
Micronutrients are part of almost every process in your body. Some even act as antioxidants. Due to their important role in health, they can protect against a wide range of diseases. All micronutrients are extremely important for the proper functioning of your body.
Antioxidants may protect against cell damage associated with certain diseases, including cancer, Alzheimer’s disease, and heart disease. For example, research has linked an adequate dietary intake of vitamins A and C to a lower risk of certain types of cancer.
Generally, vitamins and minerals are essential for our well-being. Without a balanced diet and healthy habits, it is possible to experience micronutrient deficiency and its corresponding symptoms.
Micronutrient Deficiencies
Micronutrients are needed in specific amounts to perform their unique functions in the body. Having too much or not enough vitamins or minerals can lead to negative side effects.
Most healthy adults can get adequate amounts of micronutrients from a balanced diet, but some common nutrient deficiencies affect certain populations.
These include:
- Vitamin D: About 77% of people in developed Western countries are deficient in vitamin D, primarily due to lack of exposure to sunlight.
- Vitamin B12: Vegans and vegetarians can develop vitamin B12 deficiency by abstaining from animal products. The elderly are also at risk due to their decreasing absorption with age.
- Vitamin A: The diets of women and children in developing countries are often lacking in vitamin A.
- Iron: Iron deficiency is common in pre-schoolers, menstruating women, and vegans.
- Calcium: Nearly 22% and 10% of men and women over the age of 50, respectively, do not consume enough calcium.
The signs, symptoms, and long-term effects of these deficiencies depend on each nutrient but can interfere with your body’s proper functioning and optimal health. If you are at risk for a specific deficiency, talk to your doctor before starting supplements.
