Micronutrients
What are micronutrients?
Micronutrients is a term used for vitamins and minerals. They are generally needed in smaller amounts compared to macronutrients, proteins, carbohydrates, and
fats. With the exception of vitamin D, micronutrients must be consumed from our food.
Vitamins are organic compounds made by plants or animals that can be broken down by heat, acid, or air. Minerals are inorganic compounds that exist in soil and/or water and cannot be broken down. Different plants and animals contain different vitamins and minerals, so eating a variety of foods can help ensure that you are getting enough vitamins and minerals.
What are the types of micronutrients?
Vitamins and minerals can be broken down into four categories: water-soluble vitamins, fat-soluble vitamins, macrominerals, and trace minerals.
Water-Soluble Vitamins
Water-soluble vitamins dissolve in water, but are not easily stored in the body. Excess water-soluble vitamins are excreted from the body in urine. Many water-soluble are used for energy and some trigger chemical reactions in the body.
Water-soluble vitamins are:
• Vitamin B1 (thiamine) – helps convert nutrients into energy
• Vitamin B2 (riboflavin) – necessary for energy production, cell function, and fat metabolism
• Vitamin B3 (niacin) – drives the production of energy from food
• Vitamin B5 (pantothenic acid) – necessary for fatty acid synthesis
• Vitamin B6 (pyridoxine) – helps your body release sugar from stored carbohydrates for energy and creates 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 red blood cell formation and proper nervous system and brain function
• Vitamin C (ascorbic acid) - Required for the creation of neurotransmitters and collagen, the main protein in your skin.
What are the sources and recommended intake of water-soluble vitamins?
Nutrient | Source | Recommended Daily Intake |
|---|---|---|
Vitamin B1 (thiamine) | Whole grains, meat, fish | 1.1–1.2 mg |
Vitamin B2 (riboflavin) | Organ meats, eggs, milk | 1.1–1.3 mg |
Vitamin B3 (niacin) | Meat, salmon, leafy greens, beans | 14–16 mg |
Vitamin B5 (pantothenic acid) | Organ meats, 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, bell peppers, Brussels sprouts | 75-90 mg |
Fat-soluble Vitamins
Fat-soluble vitamins do not dissolve in water and are best absorbed when consumed alongside a source of fat. After consumption, they are stored in the liver and fatty tissues for later use.
Fat-soluble vitamins are:
• Vitamin A – Necessary for proper vision and organ function
• Vitamin D – Promotes proper immune function and assists in calcium absorption and bone growth
• Vitamin E – Assists immune function and acts as an antioxidant that protects cells from damage
• Vitamin K – Required for blood clotting and proper bone development. – Required for blood clotting and proper bone development.
What are the sources and recommended intake of fat-soluble vitamins?
Nutrient | Sources | Recommended Daily Intake |
|---|---|---|
Vitamin A | Retinol (liver, dairy, 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 |
Macrominerals
Macrominerals are needed in larger amounts than trace minerals in order to perform their specific roles in the body.
The macrominerals include:
• Calcium – Necessary for proper structure and function of bones and teeth. Assists in muscle function and blood vessel contraction
• Phosphorus – Part of bone and cell membrane structure
• Magnesium – Assists with over 300 enzyme reactions, including regulation of blood pressure
• Sodium – Electrolyte that aids fluid balance and maintenance of blood pressure
• Chloride – Often found in combination with sodium. Helps maintain fluid balance and is used to make digestive juices
• Potassium – Electrolyte that maintains fluid status in cells and helps with nerve transmission and muscle function
• Sulfur – Part of every living tissue and contained in the amino acids methionine and cysteine.
What are the sources and recommended intake of macrominerals?
Nutrient | Source | Recommended Daily Intake |
|---|---|---|
Calcium | Milk products, leafy greens, broccoli | 2000-2500 mg |
Phosphorus | Salmon, yogurt, turkey | 700 mg |
Magnesium | Almonds, cashews, black beans | 310-420 mg |
Sodium | Salt, processed foods, canned soup | 2300 mg |
Chloride | Seaweed, salt, celery | 1800-2300 mg |
Potassium | Lentils, acorn squash, bananas | 4700 mg |
Sulfur | Garlic, onions, Brussels sprouts, eggs, mineral water | None established |
Trace Minerals
Trace minerals are only needed in very small amounts but are still vitally important to proper bodily function.
Trace minerals are:
• Iron – Helps provide oxygen to muscles and assists in the creation of certain hormones.
• Manganese – Assists in carbohydrate, amino acid and cholesterol metabolism.
• Copper – Required for connective tissue formation, as well as normal brain and nervous system function.
• Zinc – Necessary for normal growth, immune function and wound healing
• Iodine – Assists in thyroid regulation
• Fluoride – Necessary for the development of bones and teeth
• Selenium – Important for thyroid health, reproduction and defense against oxidative damage.
What are the sources and recommended intake of trace minerals?
Nutrient | Sources | Recommended Daily Intake |
|---|---|---|
Iron | Oysters, white beans, spinach | 8-18 mg |
Manganese | Pineapple, pecans, 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 |
What if I do not get enough micronutrients?
Most adults who eat a varied diet get enough micronutrients. However, there are some common deficiencies that affect certain populations.
Deficiencies include:
• Vitamin D – Approximately 77% of Americans are deficient in vitamin D, mostly due to lack of sun exposure
• Vitamin B12 – Vegans and vegetarians may develop vitamin B12 deficiency from refraining from animal products. Elderly individuals 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 – Deficiency of this mineral is common among preschool children, menstruating women, and vegans
• Calcium – Close to 22% of men and 10% of women over 50 don’t get enough calcium.
Sources:
https://www.healthline.com/nutrition/micronutrients#definition