Micronutrients are one of the major 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, fluid balance and several other processes.
What Are Micronutrients?
The term micronutrients is used to describe vitamins and minerals in general.
Macronutrients, on the other hand, include proteins, fats and carbohydrates.
Your body needs smaller amounts of micronutrients relative to macronutrients. That’s why they’re labeled “micro.”
Humans must obtain micronutrients from food since your body cannot produce vitamins and minerals — for the most part. That’s why they’re also referred to as essential nutrients.
Vitamins are organic compounds made by plants and animals which can be broken down by heat, acid or air. On the other hand, minerals are inorganic, exist in soil or water and cannot be broken down.
When you eat, you consume the vitamins that plants and animals created or the minerals they absorbed.
The micronutrient content of each food is different, so it’s best to eat a variety of foods to get enough vitamins and minerals.
An adequate intake of all micronutrients is necessary for optimal health, as each vitamin and mineral has a specific role in your body.
Vitamins and minerals are vital for growth, immune function, brain development and many other important functions.
Depending on their function, certain micronutrients also play a role in preventing and fighting disease.
Types and Functions of Micronutrients
Vitamins and minerals can be divided into four categories: water-soluble vitamins, fat-soluble vitamins, macrominerals and trace minerals.
Water-Soluble Vitamins
Most vitamins dissolve in water and are therefore known as water-soluble. Some of the water-soluble vitamins and their functions are:
– Vitamin B2 (riboflavin): Necessary for energy production, cell function and fat metabolism.
– Vitamin B7 (biotin): Plays a role in the metabolism of fatty acids, amino acids and glucose.
– 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.
| Nutrient | Sources | RDA or AI (adults > 19 years) |
| 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 do not dissolve in water. They 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.
| Nutrient | Sources | RDA or AI (adults > 19 years) |
| 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
The macrominerals and some of their functions are:
– Calcium: Necessary for proper structure and function of bones and teeth.
– Magnesium: Assists with over 300 enzyme reactions, including regulation of blood pressure.
– Chloride: Often found in combination with sodium. Helps maintain fluid balance and is used to make digestive juices, etc.
| Nutrient | Sources | RDA or AI (adults > 19 years) |
| Calcium | Milk products, leafy greens, broccoli | 2,000–2,500 mg |
| Phosphorus | Salmon, yogurt, turkey | 700 mg |
| Magnesium | Almonds, cashews, black beans | 310–420 mg |
| Sodium | Salt, processed foods, canned soup | 2,300 mg |
| Chloride | Seaweed, salt, celery | 1,800–2,300 mg |
| Potassium | Lentils, acorn squash, bananas | 4,700 mg |
| Sulfur | Garlic, onions, Brussels sprouts, eggs, mineral water | None established |
Trace Minerals
The trace minerals and some of their functions are:
Iron: Helps provide oxygen to muscles and assists in the creation of certain hormones.
Zinc: Necessary for normal growth, immune function and wound healing.
Selenium: Important for thyroid health, reproduction and defense against oxidative damage, among others.
| Nutrient | Sources | RDA or AI (adults > 19 years) |
| 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 |
Source: Healthline.
Written by Sarah Amah.
