What are Micronutrients?

Micronutrient is a term used to describe vitamins and minerals, specifically in nutrition. Micronutrients are taken in via your diet and provide your body with the necessary vitamins, minerals, and other nutrients it needs to function properly.

Without enough of these vital nutrients, you can become ill and even suffer from long-term health issues. Eating a balanced diet with plenty of fresh fruits and vegetables, whole grains, and lean proteins can help keep your body supplied with the nutrients it needs.

Let's dive a bit more into the functions, benefits, and why micronutrients help us live happy and healthy lives!

Vitamins are organic compounds that are easily digestible with either water or fats. Vitamins help your body to break down proteins, fats, and carbohydrates, as well as regulate other bodily functions.

Vitamins are classified into two groups: fat-soluble (vitamins A, D, E, and K) and water-soluble (vitamins C and B). Getting an adequate amount of vitamins from your diet is essential for good health.

The vitamins essential to proper human body function include:

• Vitamin A

• B vitamins (thiamin, riboflavin, niacin, pantothenic acid, biotin, vitamin B6, vitamin B12, and folate),

• Vitamin C

• Vitamin D

• Vitamin E

• Vitamin K

These vitamins help the body in various ways, including vision health, helping the body to make energy and use macronutrients, supports your immune system, and even protects cells from damage.

WHERE TO FIND VITAMINS?

Take a peek at the chart below to see the best sources of both water-soluble and fat-soluble vitamins.

VITAMIN	PRIMARY FUNCTION	SOURCES
Vitamin A {9}	Aids vision, skin health, and immunity	Carrots, sweet potatoes, spinach, kale, pumpkin, apricots, peppers, eggs
Vitamin D {10}	Calcium absorption, bone health, and immunity	Fish, oysters, egg yolks, fortified milk/yogurt/orange juice
Vitamin E {11}	An antioxidant that helps protect cells from damage	Sunflower seeds, almonds, avocado, spinach, butternut squash, olive oil, mango
Vitamin K {12}	Helps blood clotting and bone health	Kale, spinach, collard greens, parsley, broccoli, green tea, soybean oil
Vitamin B1 (thiamine) {1}	Nerve and muscle function, food/energy conversion	Whole grains, meat, fish, artichokes, broccoli, legumes, sunflower seeds, nuts
Vitamin B2 (riboflavin) {2}	Growth and red blood cell production, food/energy conversion	Beef liver, eggs, milk, almonds, mushrooms, spinach, kale
Vitamin B3 (niacin)	Skin, nerve, and digestive health, food/energy conversion	Tuna, chicken breast, peanuts, mushrooms, sunflower seeds, potatoes, avocado
Vitamin B5 (pantothenic acid) {3}	Metabolism of macronutrients, production of red blood cells	Mushrooms, yogurt, avocado, eggs, sunflower seeds, broccoli, cauliflower
Vitamin B6 (pyridoxine) {4}	Metabolism of proteins, creating neurotransmitters, production of red blood cells	Bananas, beef liver, tuna, potatoes, sunflower seeds, carrots, spinach
Vitamin B7 (biotin) {5}	Metabolism of fatty acids, amino acids, and glucose. Supports healthy skin & hair	Yogurt, almonds, eggs, cauliflower, cheese, salmon, mushrooms, sweet potatoes
Vitamin B9 (folate) {6}	Production of red blood cells, aid in DNA synthesis	Spinach, asparagus, lentils, beans, avocado, broccoli, beef liver, peanuts
Vitamin B12 (cobalamin) {7}	Aids red blood cell creation, helps nerve and mental function	Beef liver, tuna, salmon, trout, cottage cheese, milk, eggs
Vitamin C (ascorbic acid) {8}	Wound healing, aids the absorption of iron, helps the production of collagen	Bell peppers, citrus fruits (oranges, strawberries, kiwi), broccoli, tomatoes, brussels sprouts

The human body needs a variety of minerals in order to properly function. These are inorganic, meaning they come from the soil or water, and can be broken into two types, macrominerals, and trace minerals.

Macrominerals are minerals that are needed in large amounts by the body and are required for proper growth and development, healthy bones, and the proper functioning of the body's organs.

The primary macrominerals, their purpose, and primary sources are:

MINERAL	PRIMARY FUNCTION	SOURCES
Calcium	helps build and maintain strong bones and teeth	Dairy products (milk, yogurt, cheese), kale, spinach, salmon, almonds, figs, okra, broccoli
Chloride	regulates electrolyte balance, aids in proper functioning of cells, nerves, and organs	Dairy products, eggs, olives, soy sauce, celery, cauliflower, tomatoes, legumes, nuts
Magnesium	muscle and nerve function	Spinach, kale, nuts & seeds, avocado, bananas, black & kidney beans, whole grains
Phosphorus	important for energy production	Black & kidney beans, soybeans, dairy products, almonds, sunflower seeds, walnuts, whole grains, potatoes, fish, liver
Potassium	helps regulate blood pressure	Sweet potatoes, spinach, avocado, white beans, bananas, salmon, mushrooms
Sodium	​helps the body maintain proper fluid balance	Salt, soy sauce, olives, bacon, pickles, cheese, beef jerky
Sulfur	helps create amino acids, aids in metabolism of fats, and provides support to the immune system	Eggs, meat, fish, poultry, dairy products, nuts & seeds

Trace minerals are essential elements that are found in small amounts in the body. They are important for the normal functioning of cells and organs, and for overall health.

MINERAL	PRIMARY FUNCTION	SOURCES
Copper	Aids in connective tissue formation, brain and nervous system function	Seafood, organ meats, nuts and seeds, whole grains, legumes, mushrooms
Flouride	Development of teeth and bones	Ffluoridated water, tea, seafood, raisins
Iodine	Thyroid regulation	Iodized salt, seafood, milk, eggs, yogurt
Iron	Provides oxygen to muscles, aids in hormone creation	Red meat, poultry, fish, beans, spinach
Manganese	Aids in the metabolism of carbs, amino acids, cholesterol	Nuts, legumes, whole grains, tea, spinach
Selenium	Aids in thyroid health, fertility & reproduction, protects cells from oxidative damage	Brazil nuts, seafood, eggs, mushrooms, sunflower seeds
Zinc	Supports immune health, wound healing, skin/hair/nail health	Shellfish, legumes, nuts and seeds, whole grains, dairy products

It is clear that micronutrients are essential for maintaining good health. Eating a balanced diet that includes a variety of fruits, vegetables, and other whole foods will ensure that you are getting the micronutrients your body needs. Additionally, taking a daily multivitamin can help to ensure you are meeting your daily requirements. With the right micronutrient intake, you will be on your way to better health and well-being.

RESOURCES:

Streit, M. L. S. (2018, September 27). Micronutrients: Types, Functions, Benefits and More. Healthline. https://www.healthline.com/nutrition/micronutrients

Office of Dietary Supplements (ODS). (n.d.). https://ods.od.nih.gov/

Polidori MC. Antioxidant micronutrients in the prevention of age-related diseases. J Postgrad Med. 2003 Jul-Sep;49(3):229-35. PMID: 14597786.

Wintergerst ES, Maggini S, Hornig DH. Contribution of selected vitamins and trace elements to immune function. Ann Nutr Metab. 2007;51(4):301-23. doi: 10.1159/000107673. Epub 2007 Aug 28. PMID: 17726308.

Bourre JM. Effects of nutrients (in food) on the structure and function of the nervous system: update on dietary requirements for brain. Part 1: micronutrients. J Nutr Health Aging. 2006 Sep-Oct;10(5):377-85. PMID: 17066209.