Index
They are one of the main groups of nutrients that your body needs. They include vitamins and minerals.
Vitamins are necessary for energy production, immune function, blood clotting, and other functions.
Meanwhile, minerals play an important role in growth , bone health, fluid balance, and various other processes.
This article provides a detailed description of micronutrients, their functions, and the implications of overconsumption or deficiency.
What are micronutrients?
The term micronutrients is used to describe vitamins and minerals in general.
Macronutrients, on the other hand, include protein, fat, and carbohydrates.
Your body needs smaller amounts of micronutrients relative to macronutrients. That is why they are labeled “micro.”
Humans must obtain micronutrients from food since their body cannot produce vitamins and minerals, for the most part. That is why they are also known as essential nutrients.
Vitamins are organic compounds produced by plants and animals that can be broken down by heat, acid, or air. On the other hand, minerals are inorganic, they exist in soil or water and cannot be decomposed.
When you eat, you consume the vitamins that plants and animals created or the minerals that they absorbed.
The micronutrient content of each food is different, so it is best to eat a variety of foods to get enough vitamins and minerals.
An adequate intake of all micronutrients is necessary for optimal health, as each vitamin and mineral has a specific role in your body.
Vitamins and minerals are vital for growth, immune function, brain development, and many other important functions.
Depending on their role, certain micronutrients also play a role in preventing and fighting disease.
Summary
Micronutrients include vitamins and minerals. They are critical to several important functions in your body and must be consumed from food.
Types and functions of micronutrients
Vitamins and minerals can be divided into four categories:
- Water soluble vitamins.
- Fat soluble vitamins.
- Macrominerales.
- Trace minerals.
Regardless of the type, vitamins and minerals are similarly absorbed into your body and interact in many processes.
Water soluble vitamins
Most vitamins dissolve in water and are therefore known as water soluble. They are not easily stored in your body and are flushed out with urine when consumed in excess.
While each water-soluble vitamin has a unique role, their functions are related.
For example, most of the 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, cell function and fat metabolism.
- Vitamin B3 (niacin): boosts energy production from food.
- Vitamin B5 (pantothenic acid): necessary for the synthesis of fatty acids.
- Vitamin B6 (Pyridoxine): Helps your body release sugar from stored carbohydrates to generate 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) : important for proper cell division.
- Vitamin B12 (cobalamin) : necessary for the formation of red blood cells and for the functioning of the nervous system and the brain.
- Vitamin C (ascorbic acid) : necessary for the creation of neurotransmitters and collagen, the main protein in the skin.
As you can see, water soluble vitamins play an important role in energy production, but they also have several other functions.
Since these vitamins are not stored in your body, it is important to get enough of them from food.
The sources and recommended dietary intakes (RDA) or adequate intakes (AI) of water soluble vitamins are:
Nutrients, Sources and RDA or AI (adults> 19 years):
- Vitamin B1 (thiamine): whole grains, meat, fish /1.1–1.2 mg.
- Vitamin B2 (riboflavin) : meat, eggs, milk / 1.1–1.3 mg.
- Vitamin B3 (niacin): meat, salmon, leafy greens, beans / 14-16 mg.
- Vitamin B5 (pantothenic acid) : meat, mushrooms, tuna, avocado / 5 mg.
- Vitamin B6 (pyridoxine): fish, milk, carrots, potatoes / 1.3 mg.
- Vitamin B7 (biotin) : eggs, almonds, spinach, sweet potatoes / 30 mcg.
- Vitamin B9 (folate) : beef, liver, black-eyed peas, spinach, asparagus / 400 mg.
- Vitamin B12 (cobalamin) : clams, fish, meat /2.4 mcg.
- Vitamin C (ascorbic acid) : citrus fruits, peppers, Brussels sprouts / 75–90 mg.
Fat soluble vitamins
Fat soluble vitamins do not dissolve in water.
They are best absorbed when consumed in conjunction with a fat source. After consumption, the fat-soluble vitamins are stored in the liver and fat tissues for future use.
The names and functions of the fat-soluble vitamins are:
- Vitamin A: necessary for a correct vision and function of the organs.
- Vitamin D: promotes proper immune function and aids in calcium absorption and bone growth.
- Vitamin E : assists in immune function and acts as an antioxidant that protects against cell damage.
- Vitamin K : necessary for blood clotting and proper bone development.
The sources and recommended intakes of fat-soluble vitamins are:
Nutrient, sources and RDA or AI (adults> 19 years):
- Vitamin A : retinol (liver, dairy products, fish), carotenoids (sweet potatoes, carrots, spinach) / 700–900 mcg.
- Vitamin D: sunlight, fish oil, milk / 600–800 IU.
- Vitamin E : sunflower seeds, wheat germ, almonds / 15 mg.
- Vitamin K : leafy greens, soybeans, pumpkin / 90–120 mcg.
Macrominerales
Macrominerals are needed in greater amounts than trace minerals to perform their specific functions in your body.
Macrominerals and some of their functions are:
- Calcium : necessary for the correct structure and function of bones and teeth. Helps in muscle function and blood vessel contraction.
- Phosphorus: part of the structure of the bone and cell membrane.
- Magnesium – Helps with over 300 enzymatic reactions, including regulating blood pressure.
- Sodium: electrolyte that helps balance fluids and maintain blood pressure.
- Chloride – Often found in combination with sodium. Helps maintain fluid balance and is used to make digestive juices.
- Potassium : an electrolyte that maintains fluid status in cells and helps with nerve transmission and muscle function.
- Sulfur: part of every living tissue and is contained in the amino acids methionine and cysteine.
The sources and recommended intakes of macrominerals are:
Nutrient, sources and RDA or AI (adults> 19 years):
- Calcium : dairy products, leafy greens, broccoli / 2,000–2,500 mg.
- Phosphorus: salmon, yogurt, turkey / 700 mg.
- Magnesium : almonds, cashews, black beans / 310–420 mg.
- Sodium: salt, processed foods, canned soup / 2,300 mg.
- Chloride: algae, salt, celery / 1,800–2,300 mg.
- Potassium : lentils, pumpkin, bananas / 4,700 mg.
- Sulfur : garlic, onion, Brussels sprouts, eggs, mineral water / None established.
Minerals
Trace minerals are needed in smaller amounts than macrominerals, but they still allow important functions in your body.
Trace minerals and some of their functions are:
- Iron : helps provide oxygen to muscles and helps in the creation of certain hormones.
- Manganese: helps in the metabolism of carbohydrates, amino acids and cholesterol.
- Copper : required for the formation of connective tissue, as well as for the normal function of the brain and nervous system.
- Zinc : necessary for normal growth, immune function, and wound healing.
- Iodine : helps in the regulation of the thyroid.
- Fluoride : necessary for the development of bones and teeth.
- Selenium – Important for thyroid health, reproduction, and defense against oxidative damage.
The recommended sources and intakes of trace minerals are:
Nutrient, sources and RDA or AI (adults> 19 years):
- Iron : oysters, white beans, spinach / 8–18 mg.
- Manganese : pineapple, walnuts, peanuts / 1.8–2.3 mg.
- Copper : liver, crabs, cashews / 900 mcg.
- Zinc: oysters, crab, chickpeas / 8–11 mg.
- Iodine : seaweed, cod, yogurt / 150 mcg.
- Fluoride: fruit juice, water, crab / 3–4 mg.
- Selenium : Brazil nuts, sardines, ham / 55 mcg.
Summary
Micronutrients can be divided into four groups: water-soluble vitamins, fat-soluble vitamins, macrominerals, and trace minerals.
The functions, food sources, and recommended intakes of each vitamin and mineral vary.
Health benefits of micronutrients
All micronutrients are extremely important for the proper functioning of your body.
Consuming an adequate amount of the different vitamins and minerals is key to optimal health and can even help fight disease.
This is because micronutrients are part of almost every process in your body. Also, certain vitamins and minerals can act as antioxidants.
Antioxidants can protect against cell damage that has been associated with certain diseases, such as cancer, Alzheimer’s, and heart disease.
For example, research has linked an adequate intake of vitamins A and C with a lower risk of some types of cancer.
Getting enough of some vitamins can also help prevent Alzheimer’s disease.
A review of seven studies found that adequate intakes of vitamins E, C, and A are associated with a 24%, 17%, and 12% reduced risk of developing Alzheimer’s, respectively.
Certain minerals can also play a role in preventing and fighting disease.
Research has linked low levels of selenium in the blood to an increased risk of heart disease.
A review of observational studies found that the risk of heart disease decreased by 24% when selenium concentrations in the blood increased by 50%.
Additionally, a review of 22 studies found that adequate calcium intake lowers the risk of death from heart disease and all other causes.
These studies suggest that getting enough of all micronutrients, especially those with antioxidant properties, provides broad health benefits.
However, it is not clear whether consuming more than the recommended amounts of certain micronutrients, either from food or supplements, offers additional benefits.
Summary
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 disease.
Micronutrient deficiencies and toxicities
Micronutrients are needed in specific amounts to perform unique functions in your body.
Excessive or excessive intake of vitamins or minerals can lead to negative side effects.
Deficiencies
Most healthy adults can get an adequate amount of micronutrients from a balanced diet, but there are some common nutrient deficiencies that affect certain populations.
These include:
- Vitamin D : Approximately 77% of people (according to studies) are deficient in vitamin D, mainly due to lack of sun exposure.
- Vitamin B12: Vegans and vegetarians can develop a vitamin B12 deficiency by refraining from using animal products. Older people are also at risk due to decreased absorption with age.
- Vitamin A : The diets of women and children in developing countries often lack adequate vitamin A.
- Iron – Iron deficiency is common among preschool-age children, menstruating women, and vegans.
- Calcium: About 22% and 10% of men and women over 50, respectively, do not get enough calcium.
The signs, symptoms, and long-term effects of these deficiencies depend on each nutrient, but they can be detrimental to your body’s proper function and optimal health.
Toxicidades
Micronutrient toxicities are less common than deficiencies.
They are more likely to occur with large doses of fat-soluble vitamins A, D, E, and K, as these nutrients can be stored in the liver and fat tissues. They cannot be excreted from your body like water soluble vitamins.
Micronutrient toxicity generally develops from supplementing with excessive amounts, rarely from food sources. The signs and symptoms of toxicity vary depending on the nutrient.
It is important to note that excessive consumption of certain nutrients can be dangerous even if it does not produce symptoms of overt toxicity.
One study looked at more than 18,000 people at high risk for lung cancer due to past smoking or exposure to asbestos.
The intervention group received two types of vitamin A: 30 mg of beta-carotene and 25,000 IU of retinyl palmitate per day.
The trial was stopped earlier than scheduled when the intervention group showed 28% more lung cancer cases and 17% higher incidence of death in 11 years compared to the control group.
Micronutrient supplements
The safest and most effective way to get an adequate intake of vitamins and minerals appears to be from food sources.
More research is needed to fully understand the long-term effects of toxicities and supplements.
However, people at risk for specific nutrient deficiencies may benefit from taking supplements under the supervision of a physician.
Summary
Since your body requires micronutrients in specific amounts, deficiencies and surpluses of any nutrient can lead to negative problems.
If you are at risk for a specific deficiency, talk to your doctor before starting supplements.
The bottom line
- The term micronutrients refers to vitamins and minerals, which can be divided into macrominerals, trace minerals, and water- and fat-soluble vitamins.
- Vitamins are necessary for energy production, immune function, blood clotting, and other functions, while minerals support growth, bone health, fluid balance, and other processes.
- To get an adequate amount of micronutrients, aim for a balanced diet that contains a variety of foods.
