Micronutrients

What are micronutrients?

• More commonly referred to as vitamins and minerals, micronutrients enable the body to produce things like hormones, enzymes, and other elements that are essential to development. These nutrients are needed in relatively small amounts; however the human body is unable to produce micronutrients, meaning that these vitamins and minerals have to be found from our diet.
• Micronutrient amounts of each food are different, so it is important to eat a variety of different healthy foods in order to get enough amounts of different vitamins and minerals
• Vitamins and minerals are vital for immune function, brain development, growth, and many other important bodily processes.
• Regardless of type, vitamins and minerals are absorbed in similar ways and interact with each other in many body functions

Vitamins

1. Organic compounds made by plants and animals, these compounds can be broken down by heat, acid, or air.
2. Vitamins are necessary for immune function, blood clotting, energy production, etc.
3. Can be divided into two categories, water-soluble vitamins and fat-soluble vitamins

Water-soluble vitamins: Most vitamins are water-soluble, meaning that they dissolve in water. The body does not store these vitamins easily and they are flushed out with urine

• Each water-soluble vitamin has a unique role, but many have related functions
• The water-soluble vitamins include vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B5 (pantothenic acid), vitamin B6 (pyridoxine), vitamin B7 (biotin), and vitamin B9 (folate), vitamin B12 (cobalamin), and vitamin C (ascorbic acid)
• Three of the most important water-soluble vitamins include:

Vitamin B3 (Niacin):

1. This vitamin helps with carbohydrate and fat metabolism, cell differentiation, and DNA replication and repair
2. You can get your daily dose of niacin through foods like poultry, fish, fortified breakfast cereals and enriched grains.

Vitamin B9 (Folate):

1. This vitamin assists in DNA synthesis and cell division, helps with amino acid metabolism, and is needed for cell maturation of different cells including red blood cells

Vitamin C (Ascorbic acid)

1. This vitamin is important for a few reasons: it enhances iron absorption, and helps with the synthesizing of collagen, which is beneficial for skin health. It also acts as an antioxidant and helps with immune function. Even more, it regenerates vitamin E and helps with synthesis of neurotransmitters, DNA, and hormones
2. Vitamin C can be found in many fruits and vegetables including kiwifruit, citrus fruits, bell peppers, broccoli, and leafy vegetables

These water-soluble vitamins play an important role in producing energy as well as several other functions

These vitamins are also not stored within your body, meaning it is important to obtain them through the food we eat.

Fat-soluble vitamins: these vitamins do not dissolve in water and are best absorbed when consumed alongside a source of fat. After these vitamins are consumed, they are stored within the liver and other fatty tissues to be used in the future. Because they can be easily stored by the body, they may become toxic in large quantities

These fat-soluble vitamins include vitamin A, vitamin D, vitamin E, and vitamin K. Two important examples of fat-soluble vitamins include:

1. Vitamin A

1. This vitamin is required for night vision and color vision. Also needed for cell differentiation and bone health, as well as immune function. The male and female reproductive process is also assisted by vitamin A
2. Vitamin A can be acquired through eating liver, egg yolks, and whole milk.

     2. Vitamin D  Regulates blood calcium levels and assists with bone health

1. Vitamin D can be found in sunlight. Ultraviolet rays (from sunlight) trigger the creation of vitamin D within the skin.
2. Few foods contain vitamin D, but include fatty fish (salmon, tuna), egg yolks, and mushrooms

Minerals

1. Inorganic compounds that exist in soil and water; minerals also cannot be broken down.
2. Minerals are necessary for bone health, body growth, fluid balance, etc.
3. Can be broken down into two categories, macrominerals (not to be confused with macronutrients!) and trace minerals

Macrominerals (major minerals): these minerals are needed in larger amounts than trace minerals in order to work correctly within your body.

1. Examples of macrominerals include calcium, phosphorus, magnesium, sodium, chloride, potassium, and sulfur.
2. Two important macrominerals include:

1. Calcium
2. Magnesium

Trace minerals: these minerals are needed in smaller amounts but are still quite important to body functions.

1. The trace minerals include iron, manganese, copper, zinc, iodine, fluoride, and selenium
2. Two examples of important trace minerals include:

2. Zinc

Critical for normal growth and sexual maturation. Zinc also helps with immune system function and is essential to the proper function of over 70 enzymes including an enzyme that helps protect cells from damage.

Sources of zinc include beef, oysters, and clams

• Consuming enough of all of vitamins and minerals are one of the keys to keeping your body in the shape and helping to fight off disease.
• Many vitamins and minerals can also act as antioxidants, which protect against cell damage associated with diseases including cancer, Alzheimer's and heart disease.
• The most beneficial way to get enough vitamins and minerals is through food sources, however individuals with specific nutrient deficiencies could possibly benefit from other sources as well including supplements if directed as such by their medical practitioner -- if so, products certified by a third party should be the focus. Be sure to avoid products containing “super” or “mega” doses of micronutrients as well.

Sources: https://www.healthline.com/nutrition/micronutrients#bottom-line https://www.innerbody.com/nutrition/micronutrients