What Micronutrients Are and Why We Need Them in Our Everyday Food

Although You May Seem Healthy Outside, You Could Be Lacking Essential Micronutrients Inside

Prof. Aécio D’Silva, Ph.D
AquaUniversity

When it comes to nutrition, most people focus on macronutrients, such as carbohydrates, proteins, and fats. These are the nutrients that provide energy and calories for our bodies. However, there is another group of nutrients that are equally important for our health and well-being: Micronutrients.

Micronutrients are vitamins and minerals that our bodies need in very small amounts, but have a big impact on our growth, development, and disease prevention. Micronutrients are essential for many functions, such as producing enzymes, hormones, and other substances, supporting immune system, blood clotting, brain development, bone health, and fluid balance.

Unfortunately, many people around the world suffer from micronutrient deficiencies, which can have devastating consequences. Micronutrient deficiencies can cause visible and dangerous health conditions, such as anemia, blindness, and rickets, but they can also lead to less noticeable reductions in energy level, mental clarity, and overall capacity. This can affect educational outcomes, work productivity, and risk of other diseases and health conditions.

In this article, we will explore what micronutrients are, why we need them, and how we can get enough of them from our everyday food.

What are the types and functions of micronutrients?

Micronutrients can be divided into four categories: water-soluble vitamins, fat-soluble vitamins, macrominerals, and trace minerals. Each category has different characteristics and functions in our body.

Water-soluble vitamins:

Water-soluble vitamins are vitamins that dissolve in water and are not easily stored in our body. They are excreted in urine when consumed in excess. Therefore, we need to consume them regularly from our diet. Water-soluble vitamins include vitamin C and the B vitamins, such as thiamine, riboflavin, niacin, pantothenic acid, biotin, folate, and cobalamin.

Water-soluble vitamins have various roles in our body, such as:

• Vitamin C: acts as an antioxidant, protects cells from damage, supports immune system, helps in wound healing, and aids in iron absorption.
• Thiamine: helps convert carbohydrates into energy, supports nervous system and muscle function, and prevents beriberi, a disease that affects the heart and nerves.
• Riboflavin: helps produce energy from food, supports vision and skin health, and prevents ariboflavinosis, a condition that causes cracks in the mouth and tongue, and sensitivity to light.
• Niacin: helps produce energy from food, supports nervous system and digestive system function, and prevents pellagra, a disease that causes dermatitis, diarrhea, and dementia.
• Pantothenic acid: helps produce energy from food, supports hormone synthesis and metabolism, and prevents paresthesia, a sensation of tingling or numbness in the skin.
• Biotin: helps produce energy from food, supports fatty acid synthesis and metabolism, and prevents biotin deficiency, a condition that causes hair loss, skin rash, and neurological problems.
• Folate: helps produce DNA and RNA, supports cell division and growth, and prevents neural tube defects, a birth defect that affects the brain and spine of the fetus.
• Cobalamin: helps produce DNA and RNA, supports red blood cell formation and nervous system function, and prevents pernicious anemia, a condition that causes fatigue, weakness, and nerve damage.

Fat-soluble vitamins

Fat-soluble vitamins are vitamins that dissolve in fat and are stored in our liver and fatty tissues. They are absorbed better when consumed with a source of fat. Fat-soluble vitamins include vitamin A, D, E, and K.

Fat-soluble vitamins have various roles in our body, such as:

• Vitamin A: acts as an antioxidant, protects cells from damage, supports vision and immune system function, and prevents night blindness, xerophthalmia, and vitamin A deficiency anemia.
• Vitamin D: helps the body absorb calcium and phosphorus, supports bone health and immune system function, and prevents rickets, osteopenia, and osteoporosis.
• Vitamin E: acts as an antioxidant, protects cells from damage, supports immune system and blood vessel function, and prevents hemolytic anemia, a condition that causes the breakdown of red blood cells.
• Vitamin K: helps in blood clotting, bone metabolism, and prevents bleeding disorders, such as hemophilia and vitamin K deficiency bleeding.

Macrominerals

Macrominerals are minerals that our body needs in larger amounts compared to trace minerals. They include calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur.

Macrominerals have various roles in our body, such as:

• Calcium: helps build and maintain bones and teeth, supports muscle and nerve function, and prevents osteoporosis and hypocalcemia, a condition that causes muscle spasms and abnormal heart rhythms.
• Phosphorus: helps build and maintain bones and teeth, supports energy production and metabolism, and prevents hypophosphatemia, a condition that causes muscle weakness, bone pain, and rickets.
• Magnesium: helps produce energy from food, supports muscle and nerve function, and prevents hypomagnesemia, a condition that causes muscle cramps, tremors, and seizures.
• Sodium: helps maintain fluid balance, blood pressure, and nerve function, and prevents hyponatremia, a condition that causes confusion, headache, and coma.
• Potassium: helps maintain fluid balance, blood pressure, and nerve function, and prevents hypokalemia, a condition that causes muscle weakness, fatigue, and arrhythmia.
• Chloride: helps maintain fluid balance, blood pressure, and acid-base balance, and prevents hypochloremia, a condition that causes dehydration, alkalosis, and muscle weakness.
• Sulfur: helps form amino acids, proteins, and enzymes, supports skin, hair, and nail health, and prevents sulfur deficiency, a condition that causes growth retardation, impaired wound healing, and skin lesions.

Trace minerals

Trace minerals are minerals that our body needs in very small amounts. They include iron, zinc, copper, manganese, iodine, selenium, molybdenum, and fluoride.

Trace minerals have various roles in our body, such as:

• Iron: helps produce hemoglobin, the protein that carries oxygen in the blood, supports immune system and brain function, and prevents iron deficiency anemia, a condition that causes fatigue, weakness, and pale skin.
• Zinc: helps produce enzymes, hormones, and proteins, supports immune system and wound healing, and prevents zinc deficiency, a condition that causes growth retardation, impaired taste and smell, and skin infections.
• Copper: helps produce enzymes, hemoglobin, and collagen, supports iron metabolism and nervous system function, and prevents copper deficiency, a condition that causes anemia, neutropenia, and osteoporosis.
• Manganese: helps produce enzymes, supports bone health and metabolism, and prevents manganese deficiency, a condition that causes impaired growth, bone deformities, and skin rash.
• Iodine: helps produce thyroid hormones, supports metabolism and growth, and prevents iodine deficiency, a condition that causes goiter, cretinism, and hypothyroidism.
• Selenium: acts as an antioxidant, protects cells from damage, supports thyroid and immune system function, and prevents selenium deficiency, a condition that causes Keshan disease, a type of cardiomyopathy, and Kashin-Beck disease, a type of osteoarthritis.
• Molybdenum: helps produce enzymes, supports metabolism and detoxification, and prevents molybdenum deficiency, a condition that causes neurological disorders, seizures, and coma.
• Fluoride: helps strengthen teeth and prevent dental caries, and prevents fluoride deficiency, a condition that causes tooth decay and increased risk of infection.

Why do we need micronutrients in our everyday food?

Micronutrients are essential for our health and well-being, as they perform a range of functions that support our growth, development, and disease prevention. Micronutrients can help us in many ways, such as:

• Boosting our immune system and protecting us from infections and diseases
• Enhancing our cognitive abilities and mental health
• Improving our energy levels and physical performance
• Preventing birth defects and promoting healthy pregnancy outcomes
• Supporting our bone health and preventing fractures and osteoporosis
• Maintaining our vision and preventing eye diseases
• Regulating our blood pressure and preventing hypertension and cardiovascular diseases
• Balancing our fluid and electrolyte levels and preventing dehydration and edema
• Supporting our skin, hair, and nail health and preventing skin diseases and infections
• Preventing oxidative stress and inflammation and slowing down the aging process

How can we get enough micronutrients from our everyday food?

The best way to get enough micronutrients is to eat a balanced and varied diet that includes foods from all the food groups, such as fruits, vegetables, grains, protein, and dairy. Each food group provides different types and amounts of micronutrients, so it is important to eat a variety of foods to meet our micronutrient needs.

Some examples of fruits, vegetables, grains, protein, and dairy that are rich in micronutrients are:

• Fruits: Fruits are a good source of water-soluble vitamins, such as vitamin C, folate, and biotin, as well as minerals, such as potassium, magnesium, and manganese. Citrus fruits, kiwi, berries, melons, and pomegranates are good sources of vitamin C, folate, and antioxidants. Bananas, avocados, and dried fruits are high in potassium, magnesium, and fiber. Apricots, cantaloupe, and mangoes are rich in vitamin A and beta-carotene.
• Vegetables: Leafy green vegetables, such as spinach, kale, and broccoli, are high in vitamin K, iron, calcium, and folate. Carrots, sweet potatoes, and pumpkin are high in vitamin A and beta-carotene. Bell peppers, tomatoes, and cabbage are high in vitamin C and phytochemicals. Mushrooms, asparagus, and Brussels sprouts are high in vitamin B2, B3, and B5. (1)
• Grains: Whole grains, such as oats, quinoa, buckwheat, and black and brown rice, are high in fiber, A and B vitamins, magnesium, and manganese. They also provide some protein, iron, zinc, and selenium. Fortified cereals are enriched with additional vitamins and minerals, such as vitamin D, folic acid, and iron. (2)
• Protein: Animal sources of protein, such as fish, meat, poultry, and eggs are high in protein, iron, zinc, selenium, and B vitamins. They also provide some vitamin A, D, and K. Plant sources of protein, such as beans, lentils, nuts, seeds, and soy products, are high in protein, fiber, magnesium, and phytochemicals. They also provide some iron, zinc, calcium, and folate. (3)
• Dairy: Dairy products, such as milk, yogurt, cheese, and butter, are high in protein, calcium, phosphorus, and vitamin B12. They also provide some vitamin A, D, and K. Some dairy products are fortified with additional micronutrients, such as vitamin D, folic acid, and iodine. (4)

These are just some examples of micronutrient-rich foods, and there are many more to choose from. Eating a variety of foods from different food groups can help you meet your micronutrient needs and support your health and well-being.

Some common micronutrient deficiencies are:

• Iron deficiency. This is a condition where the body does not have enough iron to produce hemoglobin, the protein that carries oxygen in the blood. Iron deficiency can cause anemia, which is characterized by fatigue, weakness, pale skin, and impaired immune and brain function. Iron deficiency is more common in women, children, and vegetarians. Iron-rich foods include red meat, organ meat, shellfish, beans, seeds, and dark, leafy greens. (5)
• Iodine deficiency. This is a condition where the body does not have enough iodine to produce thyroid hormones, which regulate metabolism and growth. Iodine deficiency can cause goiter, which is a swelling of the thyroid gland in the neck, and cretinism, which is a severe form of mental and physical retardation in children. Iodine deficiency is more common in areas where the soil and water are low in iodine. Iodine-rich foods include iodized salt, seafood, dairy products, and eggs. (5)
• Vitamin A deficiency. This is a condition where the body does not have enough vitamin A to maintain normal vision, immune system function, and skin health. Vitamin A deficiency can cause night blindness, which is a difficulty to see in dim light, and xerophthalmia, which is a dryness and inflammation of the eyes that can lead to blindness. Vitamin A deficiency is more common in children and pregnant women, especially in low-income countries. Vitamin A-rich foods include liver, eggs, dairy products, and orange or yellow fruits and vegetables. (5)
• Vitamin D deficiency. This is a condition where the body does not have enough vitamin D to maintain normal bone health and calcium absorption. Vitamin D deficiency can cause rickets, which is a softening and deformity of the bones in children, and osteoporosis, which is a softening and weakening of the bones in adults. Vitamin D deficiency is more common in people who have limited sun exposure, dark skin, or follow a vegan diet. Vitamin D-rich foods include fatty fish, egg yolks, cheese, and fortified foods, such as milk, cereal, and juice. (5)
• Zinc deficiency. This is a condition where the body does not have enough zinc to support normal immune system function, wound healing, and growth. Zinc deficiency can cause growth retardation, impaired taste and smell, skin infections, and diarrhea. Zinc deficiency is more common in children, pregnant women, and vegetarians.

How can You know You are deficient in a certain micronutrient?

There are several ways to know if you are deficient in a certain micronutrient. Some of the methods are:

• Pay attention to your symptoms. Different micronutrients have different functions and effects on your body, and a lack of them can cause various signs and symptoms. For example, if you have night blindness, you may have a vitamin A deficiency. If you have weak bones and bone pain, you may have a vitamin D deficiency. If you have bleeding gums and nosebleeds, you may have a vitamin K deficiency. You can find more examples of symptoms of micronutrient deficiency in the web search results (6)
• Check your diet. If you do not eat a balanced and varied diet that includes foods from all the food groups, you may be at risk of micronutrient deficiency. Some foods are rich in certain micronutrients and eating them regularly can help you meet your needs. For example, if you eat citrus fruits, kiwi, bell peppers, and broccoli, you are likely to get enough vitamin C. If you eat eggs, beef liver, milk, yogurt, and cheese, you are likely to get enough vitamin B12. You can find more examples of food sources of micronutrients in the web search results (7)
• Do a blood test. A blood test is the most accurate and reliable way to diagnose micronutrient deficiency. A blood test can measure the levels of specific micronutrients in your blood and determine if you have a deficiency or not. You can either do a test yourself at home, or ask your doctor to perform a test at the clinic. The principle is the same for both. The first step is to collect blood, either by a finger-prick test or by collecting venous blood. The next step is to send the blood sample to a laboratory, where it will be analyzed for micronutrient levels. You can find more information about blood tests for micronutrient deficiency in the web search results (8)

What is the recommended daily intake of micronutrients?

The recommended daily intake of micronutrients depends on the type and amount of the nutrient, as well as the age, sex, and health status of the individual. The Food and Nutrition Board of the National Academies of Sciences, Engineering, and Medicine has issued a set of reference values called Dietary Reference Intakes (DRIs) to plan and assess nutrient intakes of healthy people. The DRIs include different types of values, such as:

• Recommended Dietary Allowance (RDA): Average daily level of intake sufficient to meet the nutrient requirements of nearly all (97–98%) healthy individuals; often used to plan nutritionally adequate diets for individuals.
• Adequate Intake (AI): Intake at this level is assumed to ensure nutritional adequacy; established when evidence is insufficient to develop an RDA.
• Estimated Average Requirement (EAR): Average daily level of intake estimated to meet the requirements of 50% of healthy individuals; usually used to assess the nutrient intakes of groups of people and to plan nutritionally adequate diets for them; can also be used to assess the nutrient intakes of individuals.
• Tolerable Upper Intake Level (UL): Maximum daily intake unlikely to cause adverse health effects.

The DRIs are based on the best available scientific evidence and are periodically updated to reflect new research findings. The DRIs cover 29 nutrients, including vitamins, minerals, macronutrients, water, and electrolytes. The DRIs vary by age and sex, and sometimes by other factors, such as pregnancy and lactation. You can find the DRI tables for different nutrients and life stages in the web search results. (9)

You can also use the below online DRI tool to calculate your daily nutrient recommendations based on the DRIs.

https://www.nal.usda.gov/human-nutrition-and-food-safety/dri-calculator

The tool is interactive and allows you to enter your age, sex, height, weight, and physical activity level. The tool will then generate a report that shows your estimated energy and nutrient needs, as well as the recommended intake ranges for each nutrient.

However, the DRIs are not intended to be used as prescriptions or diagnostic criteria for individuals. They are only meant to serve as general guidelines for dietary planning and assessment. The actual nutrient needs of each individual may vary depending on their health status, medical history, genetic factors, and other considerations. Therefore, it is important to consult with a healthcare provider before making any changes to your diet or taking any supplements, especially if you have any underlying health conditions or take any medications.

Concluding, micronutrients are vitamins and minerals that our bodies need in very small amounts but have a big impact on our health and well-being. Micronutrients are essential for many functions, such as producing enzymes, hormones, and other substances, supporting immune system, blood clotting, brain development, bone health, and fluid balance. Micronutrient deficiencies can cause visible and dangerous health conditions, such as anemia, blindness, and rickets, but they can also lead to less noticeable reductions in energy level, mental clarity, and overall capacity.

The best way to get enough micronutrients is to eat a balanced and varied diet that includes foods from all the food groups, such as fruits, vegetables, grains, protein, and dairy. Each food group provides different types and amounts of micronutrients, so it is important to eat a variety of foods to meet our micronutrient needs. Eating a variety of foods from different food groups can help us boost our immune system, enhance our cognitive abilities, improve our energy levels, prevent birth defects, support our bone health, maintain our vision, regulate our blood pressure, balance our fluid and electrolyte levels, support our skin, hair, and nail health, and prevent oxidative stress and inflammation. Micronutrients are vital for our health and well-being, and we should make sure to consume them regularly from your everyday food.

References;
(1)https://www.verywellhealth.com/micronutrients-7481856https://www.health.harvard.edu/staying-healthy/micronutrients-have-major-impact-on-health

(2)https://fasting.com/eating-fasting/the-best-fruits-and-vegetables-for-micronutrients/https://familydoctor.org/changing-your-diet-choosing-nutrient-rich-foods/

(3)https://scitechdaily.com/beyond-delicious-unlocking-the-nutritional-power-of-thanksgiving-sides/https://www.nutritionadvance.com/types-of-whole-grains/

(4)https://healthfully.com/495588-micronutrients-macronutrients-in-grains.htmlhttps://www.frontiersin.org/articles/10.3389/fnut.2022.888974/full

(5)https://www.healthline.com/nutrition/7-common-nutrient-deficiencieshttps://www.who.int/health-topics/micronutrients

(6)https://my.clevelandclinic.org/health/diseases/22987-malnutritionhttps://my.clevelandclinic.org/health/diseases/22722-malabsorption.

(7) https://www.verywellhealth.com/micronutrients-7481856.

(8) https://ada.com/micronutrients/vitamin-deficiency-test/.

(9)https://www.cdc.gov/nutrition/micronutrient-malnutrition/micronutrients/index.html.