What are Micronutrients? Why are they vital for health?
This section as an information guide to why eating a range of fruits, vegetables, grains and proteins is essential to micronutrient health. As well as an overview of vitamin and mineral combinations to combat disease and ill health.
We obtain the vitamins and minerals we need from the food we consume as well as producing/recycling in our body. They are called micronutrients because they are required in relatively small quantities. Their actual value is macro!
They are vital for producing energy and making new cells & tissues (which make up organs and system and us).
Vitamins- all vitamins are beneficial in some way to the body and nutritional scientists are still identifying new ones. They are organic ie. contain carbon in their structure.
The 13 essential vitamins include:
Water soluble
B1/thiamin, B2/riboflavin, B3/niacin, B5/pantothenic acid, B6/pyridoxine, B9/folic acid, B12/cobalamin, C
Fat soluble
A, D, E, K
Minerals - there are many minerals available in nature and have a role to play in the body. Ones considered essential on a daily basis include:
Major (based on quantity >5 g)
Calcium, Magnesium, Phosphorous, Potassium, Sulphur, Sodium, Chloride
Minor or Trace (based on quantity <5 g)
Iron, Zinc, Chromium, Copper, Manganese, Iodine, Selenium
For ALL recommended daily allowances for Micronutrients, see "How Much Do I Need Each Day?" section
Water Soluble Vitamins
For specific daily % and additional nutrient information on each food go to the link below:
For additional information on foods see the link in each section
B1/Thiamin
(also spelled thiamine)
Your body does not produce vitamin B1 or thiamine. Therefore, you need to incorporate foods packed with the vitamin in your daily diet. Thiamine is necessary to carry out various metabolic processes in your body. Also, it promotes many cellular functions as well.
Consuming a diet packed with vitamin B1 helps convert carbohydrates to energy that is essential for overall strengthen of your body. This process also supports your metabolism. Moreover, the adequate levels of thiamine facilitate the functioning of the liver. Also, vitamin B1 can become your beauty secret by improving the condition of hair, skin, and nails.
Food Sources of :
Vitamin B1
B2/Riboflavin
Vitamin B2 helps the body breakdown carbohydrates, proteins and fats in order to produce energy. It also allows oxygen to be used by the body.
Vitamin B2 is also used for the development and function of the skin, lining of the digestive tract, blood cells and other vital organs.
Food Sources of :
Vitamin B2
B3/Niacin
Vitamin B3, is a micronutrient that your body uses for proper metabolism, nervous system function and antioxidant protection
It’s an essential nutrient — meaning that you must obtain it from food, as your body cannot produce it on its own.
Since niacin is water soluble, any surplus is excreted through your urine rather than stored in your body. Therefore, it’s important to regularly consume niacin-rich foods.
Food Sources of :
Vitamin B3
B5/Pantothenic Acid
Vitamin B5 is found in virtually all types of common foods. Important sources of pantothenic acid include liver, avocado, legumes, sunflower seeds, cabbages, and mushrooms among others. The deficiency of this vitamin is supplemented from multivitamins.
Vitamin B5 has amazing practical uses and benefits to the body.
These benefits include metabolic activities to release energy, promote skincare, reduce eye pain, promote liver and cardiovascular functions.
Vitamin B5 produces red blood cells to boost hemoglobin, it also produces sex enhancement and stress response hormones in addition to alleviating a series of respiratory problems.
Food Sources of :
Vitamin B5
B6/Pyridoxine
Vitamin B6 is necessary for vital functions throughout your body. These functions include reducing stress as well as maintaining overall good health.
Food Sources of :
Vitamin B6
B9/Folate
B9, folate, folacin, methylfolate and folic acid – are all terms used when discussing vitamin B9
Folate (Folacin) – natural form,
Methylfolate – best dietary form, body’s most active form
Folic acid -synthetic form
Vitamin B9, is a water-soluble vitamin that has many important functions in your body.
In particular, it supports healthy cell division and promotes proper fetal growth and development to reduce the risk of birth defects.
Vitamin B9 is found naturally in many foods, as well as in the form of folic acid in fortified foods.
Folate is an important micronutrient found in abundance throughout your diet.
Eating a variety of healthy foods, such as fruits, vegetables, nuts, and seeds, as well as fortified foods, is an easy way to increase your folate intake.
Food Sources of :
Vitamin B9
B12/Cobalamin
Vitamin B12 has many essential functions in your body.
It’s necessary for keeping your nerves healthy and supporting the production of DNA and red blood cells, as well as maintaining normal brain function.
Vitamin B12 is absorbed in the stomach with the help of a protein called intrinsic factor. This substance binds to the vitamin B12 molecule and facilitates its absorption into your blood and cells.
Your body stores excess vitamin B12 in the liver, so if you consume more than the RDI, your body will save it for future use.
You may develop a vitamin B12 deficiency if your body does not produce enough intrinsic factor, or if you don’t eat enough vitamin-B12-rich foods
Vitamin B12 is found in animal products, especially meat and dairy products. Luckily for those on vegans diets, fortified foods can be good sources of this vitamin. Vitamin B12 can be made by gut microorganisms in the large intestine/colon, however, it cannot be absorbed there. For more information on B12 absorption, see "A Little bit of Science" Section
Food Sources of :
Vitamin B12
Vitamin C/Ascorbic Acid
Vitamin C is a water-soluble vitamin that’s found in many foods, particularly fruits and vegetables. It’s well known for being a potent antioxidant, as well as having positive effects on skin health and immune function.
It helps with the uptake of Iron and Calcium into the cells. The human body cannot produce or store vitamin C. Therefore, it’s essential to consume it regularly in sufficient amounts.
Food Sources of :
Vitamin C
Fat Soluble Vitamins
Vitamin A/Retinols & beta-Carotene
https://www.healwithfood.org/foods-that-contain/beta-carotene-best-dietary-sources.php#ixzz7EbPADkUi
Vitamin A has an essential role in maintaining vision, body growth, immune function and reproductive health.
Getting adequate amounts of vitamin A from your diet should prevent the symptoms of deficiency, which include hair loss, skin problems, dry eyes, night blindness and increased susceptibility to infections.
Deficiency is a leading cause of blindness in developing countries. In contrast, most people in developed countries get enough vitamin A from their diet.
Vitamin A in does higher than recommended can be dangerous. Highest levels are Vitamin A are found in animal foods but can be found in plant foods.
Beta-carotene is a vitamin on its own right and a precursor to making Vitamin A in the liver. Make sure every day you have a rainbow of colourful red, green, yellow and orange fruits and vegetables on your plate. Eat raw, steamed, stir fried and as smoothies and juices. Beta-carotene is converted to Vitamin A in the liver.
Food Sources of :
Vitamin A
Food Sources of :
beta-Carotene
Vitamin D/Calciferols
Vitamin D aka calciferols,is a group of fat-soluble vitamins responsible for increasing intestinal absorption of calcium, magnesium, and phosphate. In humans, the most important compounds in this group are vitamin D3 (cholecalciferol) and vitamin D2 (ergocalciferol). The major natural source of the vitamin is production of cholecalciferol in the lower layers of skin epidermis through a chemical reaction that is dependent on sun exposure (specifically UVB radiation). You can also obtain Cholecalciferol and Ergocalciferol from the diet and from supplements.
Food Sources of :
Vitamin D
Vitamin E/Tocopherols
Vitamin E is a group of powerful antioxidants that protect your cells from oxidative stress. Adequate vitamin E levels are essential for the body to function normally.
If you don’t get enough, you may become more prone to infections, experience impaired eyesight or suffer from muscle weakness.
Vitamin E is widespread in foods. As a result, you are unlikely to become deficient unless your nutrient absorption is impaired. Everyone should try to eat plenty of whole foods rich in vitamin E.
Food Sources of :
Vitamin E
Vitamin K/K1 Phylloquinone/K2 Menaquinone/K3 Menadione
Vitamin K is an important nutrient that plays a role in everything from bone metabolism to blood sugar control.
It’s broken down into two main types: vitamin K1 (phylloquinone) and vitamin K2 (menaquinone).
Vitamin K1 is the most common source that is present primarily in plant foods like leafy green vegetables.
Vitamin K2, on the other hand, is found in animal products and fermented foods. Foods high in this vitamin include meat, dairy and natto. It is also produced by the beneficial bacteria in your gut microbiome.
On a healthy, well-balanced diet, a deficiency of vitamin K is rare. This is because it’s plentiful in healthy whole foods, like vegetables.
Ultra-processed foods and refined sugars, are foods low in vitamin K. If these nutrient-poor foods make up a large part of your diet, it could mean you may not be getting enough of this key vitamin.
Vitamin K deficiency is very serious and can result in easy bruising, bleeding, tooth decay and weakened bones. For this reason, it’s crucial to ensure you’re including a serving or two of vitamin K-rich fruits and vegetables with each meal.
Food Sources of :
Vitamin K
Major Minerals
Calcium, Magnesium, Sodium, Potassium, Chloride, Phosphorous, Sulfur
Calcium/Ca
Calcium is a Major mineral and is very important for health.
There is more calcium in the human body than any other mineral.
It makes up much of your bones and teeth and plays a role in heart health, muscle function and nerve signaling.
The body can recycle its calcium in the body through homeostatic management of bone calcium levels. you want to mostly keep it in the bone but excess is removed via the kidneys into urine. However, high, excess levels can cause kidney stones.
Food Sources of :
Calcium
Magnesium/Mg
Magnesium is also one of the Major minerals and an extremely important mineral. It's involved in hundreds of chemical reactions in your body and helps you maintain good health. It is particularly important for bone homeostasis and muscle contraction.
Food Sources of :
Magnesium
Sodium/Na, Potassium/K and Chloride/Cl- aka Electrolytes
Sodium, Potassium and Chloride are found in foods naturally as well as in processed foods. They are found in compounds called "salts" and referred to collectively as Electrolytes. They are essential for good health eg. for nerve function, muscle function and component of blood plasma. If you consume vegetables, fruit, grains and sea foods, you should have sufficient intake each day. However, "salts" ie. Sodium Chloride (NaCl), Potassium Chloride (KCl) and many others, if added to foods, can cause health risks. This mainly occurs with low quality, highly sources. See "How Much Do I Need each Day?" section for daily intake levels.
Sodium - Natrium
Potassium - Kalium
Chloride - Chloride (ion Cl-)
Sodium/Na
Sodium is naturally occurring in foods and added as table salt (NaCl) to processed foods as a preservative and also to add taste back after freezing. People add it to their meals during both the cooking process and at the table (sometimes without even tasting the food firstly!). Whilst vital for nerve function to trigger a nerve to perform and for muscles to operate, including the heart, excess of sodium by itself or as table salt has an adverse response and can cause issues with the cardiovascular system.
Table salt, known chemically as sodium chloride, is made up of 40% sodium.
It’s estimated that at least half of people with hypertension have blood pressure that’s affected by sodium consumption — meaning they’re salt sensitive. In addition, your risk for salt sensitivity increases with age. This mainly comes from packaged and restaurant foods, rather than from overusing your salt shaker.
Sodium is added to foods for flavour and as part of some food preservatives and additives
Food Sources of :
Sodium
Potassium/K
Potassium is an essential mineral that the body requires for a variety of processes. Since the body can’t produce potassium, it has to come from food.
Getting enough dietary potassium is essential for bone and heart health. It’s vital for people with high blood pressure, and it may decrease heart disease and stroke risk.
Food Sources of :
Potassium
Chloride/Cl-
Chloride in NaCl (salt) crystals
Although chloride sounds similar to chlorine, the two should not be confused! Chloride is a mineral needed for many bodily functions, whereas chlorine is mainly used to keep swimming pools clean.
Chloride is one of the major minerals, which our bodies need in relatively larger amounts to keep healthy. We can find chloride naturally in a variety of foods, but it’s often common that we have it as sodium chloride, also known as table salt.
Chloride is involved in many of our bodily functions. Similar to sodium and potassium, chloride creates specific channels in the membranes of our cells which help to carry different vital tasks. Chloride channels are key in controlling the amount of water and the type of compounds and nutrients that go in and out of cells. Overall, they play an important role in keeping the balance of our bodies’ fluids (thus, helping to regulate our blood pressure) as well as the pH.
Chloride is also important to help the muscles and heart contract and to help our nerve cells carry messages (nerve impulses) between the brain and the body. More so, this mineral is needed to help red blood cells exchange oxygen and carbon dioxide in both the lungs (taking up oxygen and releasing carbon dioxide) and other parts of the body (delivering oxygen and taking up carbon dioxide).
Chloride also plays a role in the digestion of foods, by supporting the production and release of hydrochloric acid (HCl) in the stomach, without which foods could not be properly digested and absorbed.
Chloride deficiency is often a result of specific metabolic disorders or health conditions (such as severe episodes of diarrhoea or kidney malfunction) that cause our bodies to remove excessive amounts of this mineral.
Exceeding the recommendation level puts us at risk of having high blood pressure, which in turn can lead to other health consequences, such as cardiovascular and/or kidney disease.
Food Sources of :
Chloride
Phosphorus/P
Phosphorous is an essential mineral that your body uses to build healthy bones, create energy and make new cells.
It can be found in many foods, but is especially high in animal proteins, dairy products, nuts and seeds, and whole grains .
While phosphorus is beneficial for most people, it can be harmful when consumed in excess. People with kidney disease can have trouble removing it from their blood and may need to limit their phosphorus intake .
Food Sources of :
Phosphorus
Sulfur/S
also spelled Sulphur, Sulfer
Sulfur is one of the major elements in the atmosphere.
It’s all around, including in the soil your food grows in, making it an integral part of many foods.
Your body uses sulfur for various important functions, including building and repairing DNA, as well as protecting your cells against damage. Thus, including enough sulfur-rich foods in your diet is vital for your health. Sulfur plays an important role in crucial functions in your body, such as making protein, regulating gene expression, building and repairing DNA, and helping your body metabolize food Therefore, eating enough sulfur-rich foods is essential for your health.
Sulfur is also essential for making and recycling glutathione — one of the body’s main antioxidants that help reduce inflammation and prevent cell damage caused by oxidative stress.
Sulfur also helps maintain the integrity of connective tissues, such as your skin, tendons, and ligaments. Sulfur components in some foods eg. cabbage, broccoli, can assist bowel health.
Drinking water containing too much of the mineral might cause loose stools and diarrhea. A diet too rich in sulfur may potentially worsen symptoms in people with certain inflammatory bowel diseases. Others too have a sulfur and sulfite intolerance through to allergy. Some people report feeling better when eliminating or drastically reducing sulfur-rich foods from their diet.
Food Sources of :
Sulfur
Minor Minerals
Iron, Zinc, Chromium, Copper, Manganese, Iodine, Selenium
Iron/Fe
Iron is a mineral that serves several important functions, its main one being to carry oxygen throughout your body as a part of red blood cells
It’s an essential nutrient, meaning you must get it from food.
The amount of iron your body absorbs is partly based on how much you have stored.
A deficiency can occur if your intake is too low to replace the amount you lose every day . Iron deficiency can cause anaemia and lead to symptoms like fatigue. Menstruating women who don’t consume iron-rich foods are at a particularly high risk of deficiency.
Luckily, there are plenty of good food choices to help you meet your daily iron needs.
The terms Haeme and non-Haeme iron will be explained in more detail in the section “a Little Bit of Science”, “Nutritional Medicine” and “Food & Nutrition Basics”
Food Sources of :
Iron
Zinc/Zn
Zinc is an essential mineral and eating enough is important for maintaining good health. The best way to ensure you are getting enough is to eat a varied diet with good sources of zinc, such as meat, seafood, nuts, seeds, legumes and dairy. Zinc has been demonstrated to help "fight" infections ie. support the immune system.
Food Sources of :
Zinc
Chromium/Cr
Chromium is known to help regulate the blood glucose levels in the body by increasing the sensitivity of insulin. The glucose (blood sugar) is carried into the cells and burned for energy. It also helps increase the levels of HDL (High Density Lipoprotein) or “the good cholesterol” and helps flush LDL (Low Density Lipoprotein) or “the bad cholesterol” out of the body.
Chromium can also help us control our cravings. There is no need to worry about increased intake of chromium because toxicity from dietary chromium is not likely to occur. On the other hand, people with low chromium levels develop glucose intolerance which may lead to the rise of blood sugar levels in the body.
Chromium is present in many foods in minimal amounts but there are certain foods high in chromium that you can eat to make use of its numerous benefits.
Food Sources of :
Chromium
Copper/Cu
Copper - Cuprum
Copper is a mineral that your body requires in small quantities to maintain good health. It uses copper to form red blood cells, bone, connective tissue and some important enzymes. Copper is also involved in the processing of cholesterols, the proper functioning of your immune system and the growth and development of babies in uteri. Though it’s only needed in tiny amounts, it’s an essential mineral — meaning that you must obtain it from your diet because your body cannot produce it on its own. Higher than required levels can be toxic so be cautious when taking a supplement containing Copper.
Food Sources of :
Copper
Manganese/Mn
Manganese promotes many bodily functions and maintains your overall health. Therefore, incorporate manganese-rich foods to your diet and keep health issues at bay.
Including nutrient absorption to bone development, manganese performs several functions. Aid in prevention of anaemia and involved in eyesight functioning. Deficiency of the mineral is quite rare. However, when it occurs, it leads you to constant joint pain, bone deterioration, and fertility problems in men and women alike. The adequate levels of manganese in your body promote enzymes functioning, and can prevent epileptic seizures.
Food Sources of :
Manganese
Iodine/I
Iodine is an essential mineral you must get from your diet.
Interestingly, your thyroid gland needs it to produce thyroid hormones, which have many important responsibilities in your body
One-third of the population is at risk of deficiency, particularly those who live in areas that have only a small amount of iodine in the soil, including European countries, US and Australia.
Iodine deficiency can lead to swelling of the thyroid gland, known as goitre, and hypothyroidism, which can cause fatigue, muscle weakness and weight gain.
Only take an Iodine supplement if you are diagnosed by a doctor as deficient.
Food Sources of :
Iodine
Selenium/Se
Your body relies on selenium, an important mineral, for many of its basic functions, from reproduction to fighting infection. The amount of selenium in different foods depends on the amount of selenium in the soil where the food was grown. Rain, evaporation, pesticides, and pH levels can all affect selenium levels in soil. That makes selenium deficiency more common in certain parts of the world.
Regardless of where you live, certain factors can make it harder for your body to absorb selenium. For example, you may have difficulty absorbing selenium if you:
are receiving dialysis
are living with HIV
have a gastrointestinal condition, such as Crohn’s disease
In addition, those with Graves’ disease or hypothyroidism need to pay special attention to their selenium intake as it serves a protective role for the thyroid.
Too little selenium can cause serious health problems, too much selenium can also be toxic.
Food Sources of :
Selenium
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