What are micronutrients?

Chances are you’ve heard of macronutrients. However you may not have heard about micronutrients. They’re very important for our body!

Micronutrients are defined as elements or substances that are required or needed in trace amounts for the growth and developmental purposes in living organisms.

Micronutrients are mainly comprised of vitamins and minerals. Vitamins are necessary for the body functions like energy production, immune function, blood clotting and other functions. They play a very vital role in growth, bone health, fluid balancing and several other body functions.

Vitamins and minerals are optimal for the body functioning and must be consumed through food.

What are a few prominent micronutrients?

Calcium: It is one of the essential micronutrients that must be supplied to the body in every condition for the normal functioning and development of your bones. Bones have a primary constituent in the form of calcium. It fortifies and strengthens your bones. Its deficiency can lead towards osteoporosis and scurvy in children and adults respectively. Calcium is present in bones, meat, and spinach.

Vitamin B12: It is crucial for the normal brain functioning and regulation of the nervous system. It is also required for the formation of red blood cells in your body and is also involved in regulation of metabolic activities and DNA regulation. Its deficiency can cause severe problems like lack of healthy red blood cells. These cells require oxygen to perform efficiently but iron deficiency makes RBCs devoid of carrying oxygen. It is present in beef, fish, cheese, and eggs. These food items must be consumed to supply the body with vitamin B12.

Zinc: Zinc being an essential micronutrient is essential for some body functions like gene expressions, enzymatic reaction, immune functions, protein synthesis, DNA synthesis, wound healing, and growth and development. It also performs its function in immunity and metabolism. Its deficiency can lead you to problems like impaired growth and development, skin rashes, chronic diarrhea, and several behavioral issues. It is usually found in shellfish, meat, poultry, fish, and legumes.

Potassium: Potassium is imperative for healthy functioning of your body cells, tissues and organs. It is important for maintaining the concentration gradient and controlling the amount of water in your body along with maintenance of healthy pH levels. Its deficiency causes problems like diuretics, vomiting and diarrhea. It is usually found in bananas, spinach, potatoes, and apricots.

Vitamin D: Vitamin D plays a very significant role in maintenance of bones. It is very essential as it is required for absorption of calcium. If vitamin D is not adequate in your body, then calcium absorption cannot be done. It is therefore vital for bone strength and growth. It is also vital for functioning of nerves, muscles and immune functions. It is found in oranges, peppers, broccoli, and bananas.

What is the importance of micronutrients in your diet?

Each vitamin and mineral is associated with different functions. If they are not added into the body through diet, we cannot function at our highest level. This can lead to issues like immune problems, digestive disorders, bones malfunctioning, nervous dysfunctioning, kidney malfunctioning, uretic and many others.

Here are the importance of some more micronutrients:

Manganese as a micronutrient that promotes bone formation and helps in energy production. Its significance can also be recognized from the fact that it is required for metabolism of protein, macronutrients, carbohydrates, and fats.

Magnesium as micronutrient is imperative for the heart functioning as it is required for maintaining the rhythm. It helps to convert energy from glucose and also plays an important part in metabolization of vitamin C and calcium.

The importance of iron is that it helps in production of lymphocytes and red blood cells.

The importance of all micronutrients can be realized from their function, if any of them are absent or lacking in your system, then it can lead your body towards serious consequences.

What is the recommended amount of micronutrients in your diet?

Obviously, we are all different. We all have different bodies, and different lifestyles. The following is the list of required amounts of micronutrients in your diet that is RECOMMENDED.

What are the foods that are high in micronutrients?

Whole Grains: Oats, quinoa, buckwheat, and rice supply the body with Vitamin B and minerals (manganese and phosphorus). They provide the body with an ample amount of micronutrients; therefore, it must be consumed.

Beans and Legumes: They supply the body with manganese, calcium, phosphorus, iron, and folic acid. They are an excellent source of fiber that also helps the body in digestion.

Seeds and Nuts: Flaxseeds, chia, hemp, walnut and almond are found to be rich in omega 3 fatty acids and fibers. They are a great source of vitamin E, magnesium, boron and choline.

Green Leafy Vegetables: All vegetables are excellent sources of vitamins and minerals. Green leafy vegetables are found to be rich in vitamin C, vitamin A, vitamin k, folic acid, and magnesium. These leafy vegetables comprise spinach, cauliflower and cabbage.

Fruits and Berries: Fruits are found to be very rich and abundant in vitamins as well as minerals. These fruits comprise strawberries, blueberries, raspberries, melon, pineapples, apples, pear, and kiwi are found to be very rich in vitamin A and C, fiber and potassium.

These foods are found to be very rich and abundant in micronutrients as they play a vital role in supplying the body with vitamins and minerals that in turn help the body with appropriate and suitable functioning at optimal levels.

To wrap this up, micronutrients are very important. That’s why having a healthy diet with various sources of protein, fats and carbs is necessary! It’s easy to get stuck on eating the same foods, and forgetting important vitamins and minerals. Make an effort to incorporate more of these foods in your diet, and you will notice a difference!

If you’re interested in nutrition coaching, please don’t hesitate to reach out to us at info@harbertshealth.com. We look forward to hearing from you!