micronutrients

For us to be healthy, our bodies should work properly. For the body to work properly, it needs nutrients. Nutrients are compounds in foods essential to life and health, providing us with energy. They are the building blocks for repair and growth, and substances necessary to regulate chemical processes. The six essential nutrients are vitamins, minerals, protein, fats, water, and carbohydrates. These nutrients are divided into two main groups, depending on the quantity that our body needs. 

• The nutrients that our body needs in great amounts are called macronutrients. The macronutrients group consists of proteins, fats, water, and carbohydrates.
• The nutrients that our body needs in small amounts are called micronutrients. The micronutrient group consists of vitamins and minerals.

It is important to make the distinction that macro and micronutrients are the nutrients found within the foods and food groups, and they are not foods or food groups.

In this lesson, we will closely discuss MICRONUTRIENTS, and we are going to find out:

• What are micronutrients?
• Functions of micronutrients.
• Groups of micronutrients.
• Food sources of micronutrients.
• Macronutrient deficiency.

What are micronutrients?

Micronutrients are essential elements needed by the body in very small amounts. That’s why they’re labeled “micro.” But, even needed in small amounts, their impact on a body's health is very important. Micronutrients are vital to healthy development, disease prevention, and wellbeing. The deficiency in any micronutrient can cause severe and even life-threatening conditions. The term "micronutrients" is used to describe vitamins and minerals in general.

The amounts needed in the body are not an indication of their importance.

Although both are considered micronutrients, vitamins and minerals differ in basic ways. Vitamins are organic and can be broken down by heat, air, or acid. Minerals are inorganic and hold on to their chemical structure.

This is important because it means that the minerals can easily find their way into your body through the plants, fish, animals, and fluids you consume. But it’s tougher for the vitamins from food and other sources because during the cooking, storage, or simple exposure, they can be inactivated.

Functions of micronutrients

Micronutrients play a central role in metabolism and in the maintenance of tissue function. They help in the production of proteins, hormones, enzymes, that are critical to body and brain function. 

Vitamins are necessary for immune function, energy production, blood clotting, and some other functions. Minerals are necessary for growth, bone health, fluid balance, and other processes.

Groups of micronutrients

Micronutrients are vitamins and minerals. 

Vitamins are classified as either fat-soluble or water-soluble. This difference between the two groups is very important. It determines how each vitamin acts within the body.

The minerals are used for a variety of physiological processes such as building blood and bone, making hormones, regulating heartbeat, and more. There are two kinds of minerals: macrominerals and trace minerals.

So, micronutrients can be divided into four groups — water-soluble vitamins, fat-soluble vitamins, macrominerals, and trace minerals.

Water-soluble vitamins

Water-soluble vitamins are those that are dissolved in water and readily absorbed into tissues for immediate use. These are absorbed in the intestine, pass directly to the blood, and are carried to the tissues in which they will be utilized.

Water-soluble vitamins have many functions in the body, like helping to free the energy found in the food you eat and helping keep tissues healthy.

Water-soluble vitamins include:

• vitamin B-complex, including B-1 (thiamine)B-2 (riboflavin)B-3 (niacin)B-5 (pantothenic acid)B-6 (pyridoxine)B-7 (biotin)B-9 (folic acid)B-12 (cobalamin)
• vitamin C.

Water-soluble vitamins are not stored in the body, they travel freely through the body, and excess amounts usually are excreted by the kidneys. That is why it is less likely to reach toxic levels of these vitamins. Water-soluble vitamins are found in plant and animal foods or dietary supplements and daily intake is mandatory.

These vitamins help your body get energy, strengthen cells, including red blood cells. 

Fat-soluble vitamins

Fat-soluble vitamins are dissolved in fats. They are absorbed along with fats in the diet and are stored in the body's fatty tissue and in the liver.

Fat-soluble vitamins include A, D, E, and K. They are present in foods containing fats.

Fat-soluble vitamins play integral roles in a multitude of physiological processes such as vision, bone health, immune function, and more. To maintain good health, small amounts of these vitamins are needed. They do not need to be consumed as often as water-soluble vitamins, because they are stored in the body. They will absorb better when fat is consumed with them. Because they can accumulate in the body, their excess can lead to toxicity. While rare, taking too much vitamin A, D, or E can lead to potentially harmful side effects.

They are important for eye health and immune system support. They also help your body to heal injuries. 

Macrominerals

A number of minerals are needed in large amounts to maintain the proper functioning of an organism. They are called macrominerals.

Macrominerals include:

• Calcium
• Phosphorus
• Magnesium
• Sodium
• Potassium
• Chloride
• Sulfur

They’re crucial for muscle and bone health. They also play a role in controlling your blood pressure. 

Trace minerals

Trace minerals are also called microminerals. They are essential minerals that we must get from food, but, unlike macro minerals, we need smaller amounts of them. 

The trace minerals include:

• Iron
• Manganese
• Copper
• Iodine
• Zinc
• Cobalt
• Fluoride
• Selenium

Trace minerals are critical for muscle health, nervous system function, and repairing damage to cells. 

Food sources

Because we get micronutrients from the food we eat, let's see what are the food sources of each group of micronutrients. 

Micronutrients	Food sources
Water-soluble vitamins	citrus fruits, bell peppers, whole grains, eggs, dark leafy greens, fish, and lean meats
Fat-soluble vitamins	leafy greens, soybeans, almonds, sweet potatoes, and milk
Macrominerals	dairy products, black beans and lentils, bananas, and fish ‌
Trace minerals	oysters, spinach, nuts such as cashews, legumes such as peanuts

 

Micronutrients deficiency diseases

A deficiency disease can be defined as a disease that is caused by the lack of essential nutrients or dietary elements such as vitamins and minerals in the human body. 

Deficiency diseases can be categorized into two types.

1. Vitamin deficiency diseases 

2. Mineral deficiency diseases

Vitamin deficiency diseases 

• Thiamine (Vitamin B1) - Severe deficiency causes a disease called Beriberi, with symptoms being weight loss, impaired sensory perception, weakness, and pain in limbs. 
• Niacin (Vitamin B3) - Causes the disease Pellagra which is a life-threatening disease. The symptoms are diarrhea, dermatitis, and dementia. 
• Vitamin B6 - End-stage kidney diseases such as celiac disease, Crohn's disease, etc. The symptoms include microcytic anemia depression, dermatitis, and electroencephalographic abnormalities.
• Folate (Vitamin B9) - It is very common and the deficiency is associated with neural tube defects in infants. Cerebral folate deficiency is a rare form of folate deficiency where the vitamin concentrations in the brain are low despite normal blood flow.
• Vitamin B12 - Deficiency of this disease leads to pernicious anemia, megaloblastic anemia, methylmalonic acidemia, etc.
• Ascorbic acid (Vitamin C) - Deficiency results in a disease called Scurvy and the symptoms are bleeding gums, swelling in joints, and skin spots.
• Calciferol (Vitamin D) - It causes a disease known as rickets. The symptoms are decaying of teeth, weakening of bones, and joints.
• Retinol (Vitamin A) - The deficiency causes night blindness or nyctalopia and keratomalacia. If not treated it can lead to permanent blindness.

Mineral deficiency diseases

• Iron deficiency with its attendant anemia is the most prevalent micronutrient disorder on a worldwide basis.
• Iodine deficiency can result in goiter. The major sign is a swelling in the base of your neck.
• Calcium deficiency leads to decreased calcium density in bones which results in a condition called osteopenia.
• Zinc deficiency causes loss of taste, smell, and appetite.
• Low intake and blood levels of magnesium are associated with several conditions, including type 2 diabetes, metabolic syndrome, heart disease, and osteoporosis.

Summary

• Nutrients are compounds in foods essential to life and health, providing us with energy.
• The six essential nutrients are vitamins, minerals, protein, fats, water, and carbohydrates.
• The nutrients that our body needs in great amounts are called macronutrients. 
• The macronutrients group consists of proteins, fats, water, and carbohydrates.
• The nutrients that our body needs in small amounts are called micronutrients.
• The micronutrient group consists of vitamins and minerals.
• Vitamins are classified as either fat-soluble or water-soluble.
• Minerals can be macrominerals or microminerals.
• Lack of essential nutrients or dietary elements such as vitamins and minerals in the human body can lead to deficiency diseases.