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Micronutrients are nutrients needed by the body in small amounts to function properly (hence the name). Vitamins and minerals are included in this category of nutrition.
Vitamins play an important role in generating energy, maintaining immune system health and facilitating normal blood clotting, among other things. Minerals, meanwhile, are essential for development, bone health, fluid balance and other functions.
These nutrients, their roles, and the consequences of either excess or deficiency are discussed in depth in this article.
What are micronutrients?
Nutritional vitamins and minerals are known as micronutrients.
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They're as vital to health as macronutrients. There are certain recommendations for the quantity of daily intake of various nutrients. The recommendations change depending on your age and gender.
Malnutrition can set in if you don't get enough of certain nutrients in your diet. However, vitamin deficiency is uncommon in the United States.
Types of micronutrients
Check out the following list of micronutrients. There are four main categories of nutrients that should be present in your diet:
1) Water-soluble vitamins: B vitamins and vitamin C are two of the most well-known examples of water-soluble vitamins.
Each of these vitamins is water soluble. Your system can't store them for later use, so you need to replenish them daily. Vitamins B and C are two examples of water-soluble nutrients that are quickly excreted in urine if the body doesn't need them right away.
Energy production is aided by them too. Red blood cells aren't the only ones getting a boost from that.
2) Fat-soluble vitamins: Fat-soluble vitamins are vitamins that are soluble in fat rather than water.
Vitamins A, D, E and K are all in this category. When you take them, the body stores them for later use. They're stored in the liver and adipose tissue. Maintaining good vision and a strong immune system are two of their most important functions. Furthermore, they aid in the recovery process after injury.
3) Microminerals: They provide nutrients that the body needs to function properly.
Calcium, magnesium, sodium and potassium are all examples, which are essential for strong muscles and bones. They're also important in keeping blood pressure in check.
4) Trace minerals: Iron, manganese, copper, zinc and selenium are some of the other minerals the body needs. Muscle maintenance, nerve transmission and cell repair all rely on adequate intake of trace minerals.
How to get micronutrients from food?
All essential nutrients can be found in a wide variety of foods.
To get them, having a wide variety of foods is recommended by most authorities. The following foods, including fruits, vegetables, meats and dairy, are good sources of micronutrients.
Check out these healthy foods to add to your diet:
- Oysters, spinach, cashews, and legumes like peanuts are all good examples of foods high in trace minerals.
- Citrus fruits, bell peppers, whole grains, eggs, dark leafy greens, fish, and lean meats are examples of foods rich in water-soluble vitamins.
- Fat-soluble vitamins can be found in foods like leafy greens, soybeans, almonds, sweet potatoes, and milk.
- Dairy, black beans and lentils, bananas, and fish are all good sources of microminerals.
Cereals and baked goods are two examples of the many processed foods that are fortified with vitamins and minerals. The food you buy should come with a nutrition label so you know exactly what you're getting.
Deficiency of micronutrients
For the body to carry out its various functions, micronutrients are required. Consuming either an excess amount or a deficiency of a vitamin or mineral can have undesirable outcomes.
While a healthy adult diet should provide all the necessary micronutrients, some populations may be at risk for deficiency in certain nutrients.
A few examples of micronutrient deficiencies are given below:
- 77% of Americans are vitamin D deficient, largely due to insufficient time spent outdoors in the sun.
- Avoiding animal products can lead to a vitamin B12 deficiency in vegans and vegetarians. Due to age-related declines in absorption, the elderly population is also at risk.
- Lack of vitamin A is a common problem in the diets of women and children in third world countries.
- Iron: Preschoolers, women who menstruate, and vegans are particularly at risk for iron deficiency.
- About 22 percent of men and 10 percent of women over the age of 50 do not consume enough calcium.
Alhough the specific signs, symptoms and long-term effects of nutrient deficiencies vary for each nutrient, they can disrupt the body's normal processes and jeopardize your health.
When it comes to macro micronutrients, it's essential that you eat a balanced amount of both to live a functional and productive life.
