Micronutrients – what they are, what they are for, foods and types!

Micronutrients or trace elements are nutrients necessary for the maintenance of an organism, as in the case of chromium for the human body, which is necessary in extremely small amounts, and of some metals for plants.

In addition, our diet is made up of macronutrients and micronutrients. Both are essential for survival. Today we are going to address the topic. So, see more about micronutrients below.

What are micronutrients?

Micronutrients  are one of the main groups of nutrients 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, water balance, and many other processes.

What are micronutrients for?

They are used to give rise to a whole host of physiological functions essential for metabolism . Briefly, they are contained in the foods that contain the useful ingredients for the proper functioning of the body.

• Micronutrients, unlike macronutrients, should be eaten in small amounts, usually less than a gram, every day. In addition, micronutrients are important for the production of enzymes and hormones, for the regulation of growth, development, maintenance of a good immune system and for the proper functioning of the reproductive system.
• Microelements are always important, for the normal development of existence, but especially in particularly delicate moments, such as pregnancy and lactation.

What are micronutrients?

Micronutrients are divided into minerals and vitamins. Minerals, or calcium and phosphorus , which in turn are broken down into even smaller sections. Other micronutrients are trace elements such as iron , zinc , selenium and manganese , which improve the nutritional value of foods and affect development. The most important vitamins are those that are part of Group A, B, C, D, E, K, F, L, S.

Foods Rich in Micronutrients:

The most important micronutrients are found in food. Vitamin D is found in fatty fish, beef liver , many cheeses and egg yolks and must be combined with sunlight, vitamin E is present in nuts , seeds, vegetable oils and green leafy vegetables.

Omega-3 , in various forms ALA, EPA and DHA, can be found when eating salmon , cod , mackerel, tuna , eggs, chicken and beef that are grass fed, or dark green leafy vegetables, flax seed, hemp, nuts and vegetable oils such as avocado , canola, flaxseed, peanut and olive oil. Magnesium is found in dark leafy vegetables, certain nuts and seeds, fish and beans, whole grains, nuts and dark chocolate.

Types of micronutrients and functions:

Vitamins can be divided into water-soluble vitamins and fat-soluble vitamins. Minerals, on the other hand, are subdivided into macroelements, microelements and trace elements (or trace minerals).

Water-soluble vitamins:

Vitamins that dissolve in water are water soluble. However, they are not easily stored in the body and are eliminated in the urine if consumed in excess.

Each water-soluble vitamin has a unique role, but their functions are nevertheless correlated. For example, most B vitamins act as coenzymes that help trigger important chemical reactions. In fact, many of these reactions are necessary for the production of energy.

Water-soluble vitamins and their main functions are:

• Thiamine or Vitamin B1 : Helps convert nutrients into energy.
• Riboflavin or vitamin B2: necessary for energy production, cell function and fat metabolism.
• Vitamin B3 or niacin : promotes energy production from food.
• Vitamin B5 or pantothenic acid: facilitates the synthesis of fatty acids.
• Pyridoxine or Vitamin B6 : Helps the body get sugars from stored carbohydrates to produce energy and create red blood cells.
• Vitamin B7 or biotin: plays a key role in the metabolism of fatty acids, amino acids and glucose.
• Vitamin B9 or folate: important for proper cell division.
• cobalamin or vitamin B12 : necessary for the formation of red blood cells and for the proper functioning of the nervous system and brain.
• Vitamin C or ascorbic acid: essential for the production of neurotransmitters and collagen.

As you can see in this summary of the functions of water-soluble vitamins, they play an important role in energy production, but they also have many other tasks.

Fat-soluble vitamins:

Fat-soluble vitamins do not dissolve in water. The human body is able to absorb them better if taken together with a fat source. Fat-soluble vitamins are stored in the liver and adipose tissue so that they are available to the body for future use.

Fat-soluble vitamins and their functions:

• Vitamin A: needed to protect and hydrate the skin, mucous membranes and eyes, and to support the health of bones and other organs.
• Vitamin D: promotes proper immune function and helps with calcium absorption and bone growth.
• Vitamin E: Supports immune function and acts as an antioxidant that protects cells from oxidative damage.
• Vitamin K: Necessary for blood clotting and proper bone development.

Macroelements are minerals that can be consumed in quantifiable amounts on the order of one gram per day.

Macro elements and their functions:

• Calcium: necessary for healthy bones and teeth; It also helps ensure good muscle function and blood vessel contraction.
• Magnesium: helps carry out over 300 enzymatic reactions, including blood pressure regulation .
• Potassium: an electrolyte that maintains the correct balance of fluids in cells and helps in the transmission of nerve impulses and muscle function.
• Phosphorus: is part of the structure of bone tissue and cell membrane.
• Sodium: is another electrolyte needed to ensure fluid balance and blood pressure .
• Chloride: Often in combination with sodium, it helps maintain fluid balance and is used to produce digestive juices.
• Sulfur: is part of all living tissues and is mainly contained in the amino acids methionine and cysteine.

The most important minerals and their functions:

• Iron: Helps supply oxygen to muscles and produces different hormones.
• Manganese: is involved in the metabolism of carbohydrates, amino acids and cholesterol.
• Iodine: intervenes in the regulation of the thyroid.
• Fluoride: Contributes to the development of bones and teeth.
• Copper: Required for the formation of connective tissue as well as promoting brain and nervous system functions.
• Selenium: Important for thyroid health, reproduction and counteracting oxidative damage.
• Zinc: essential to ensure proper growth, immune function and wound healing.

Micronutrient deficiency:

If micronutrients are not taken in enough quantity, it means that you live in a state of malnutrition. Today this is unlikely to happen in developed countries, whereas it can often happen in countries that have a reduced economy and therefore have a more monotonous diet based mainly on starches. However, starches do not contain sufficient amounts of vitamins and minerals, according to the RAD, but instead contain phytates that inhibit iron absorption .

Micronutrient side effects:

Micronutrient toxicity is less common than deficiencies. It is more likely to occur with large doses of the fat-soluble vitamins A, D, E, and K, as these can be stored in the liver and adipose tissues. They cannot, therefore, be expelled from the body as water-soluble vitamins.

That said, micronutrient toxicity often develops due to incorrect integration, with excessive amounts. Toxicity is rarely caused by food sources. For this reason, it is always necessary to consult your doctor before taking any type of nutritional supplement.

Signs and symptoms of toxicity vary depending on the micronutrient.

Finally, the term “micronutrients” refers to vitamins and minerals. In order to obtain an adequate amount of micronutrients, a healthy, balanced and varied diet is necessary. This is the best way to ingest micronutrients. By the way, if you suffer from nutritional deficiencies, you can take dietary supplements, but you should always consult your doctor first, who can accurately indicate the dose that is right for your needs.