While macronutrients like carbohydrates, proteins, and fats often dominate nutrition discussions, micronutrients—vitamins and minerals required in small amounts—are the unsung heroes diligently maintaining our health. These tiny nutrients play crucial roles in everything from immune function to energy production, yet many people fail to get enough of them.
What Are Micronutrients?
Micronutrients are essential nutrients needed in small quantities for normal growth, development, and bodily functions. Unlike macronutrients, which provide energy, micronutrients enable the body to produce enzymes, hormones, and other substances vital for overall health.
The two main categories of micronutrients are:
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Vitamins: Organic compounds that the body cannot produce (or produces in insufficient amounts) and must obtain from food.
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Minerals: Inorganic elements derived from soil and water, which plants absorb and animals consume.
Vital Vitamins: Functions and Sources
Vitamin A
Essential for vision, immune function, and cellular communication. Found in liver, eggs, dairy products, and orange or yellow vegetables like carrots and sweet potatoes.
B Vitamins
This group (B1, B2, B3, B5, B6, B7, B9, B12) helps convert food into energy, form red blood cells, and maintain brain function. Sources include whole grains, meat, eggs, legumes, leafy greens, and dairy.
Vitamin C
Known for immune support, vitamin C also aids collagen production and wound healing. Citrus fruits, strawberries, kiwi, bell peppers, and broccoli are excellent sources.
Vitamin D
Crucial for calcium absorption and bone health. It is synthesised when skin is exposed to sunlight but can also be found in fatty fish, egg yolks, and fortified foods.
Vitamin E
A powerful antioxidant that protects cells from damage. Abundant in nuts, seeds, vegetable oils, and leafy greens.
Vitamin K
Essential for blood clotting and bone health. Found in dark leafy greens, broccoli, and Brussels sprouts.
Magnificent Minerals: Functions and Sources
Calcium
Beyond building strong bones and teeth, calcium supports muscle function and nerve transmission. Sources include dairy products, fortified plant milks, leafy greens, and canned fish with bones.
Iron
Critical for transporting oxygen in the blood. Found in red meat, poultry, seafood, beans, and fortified cereals.
Magnesium
Involved in over 300 biochemical reactions, including energy creation and muscle movement. Found in nuts, seeds, whole grains, and leafy greens.
Zinc
Supports immune function, wound healing, and DNA synthesis. Sources include oysters, red meat, poultry, beans, and nuts.
Potassium
Helps regulate fluid balance, nerve signals, and muscle contractions. Bananas, potatoes, avocados, and leafy greens are potassium-rich.
Selenium
An important antioxidant that helps prevent cellular damage. Found in Brazil nuts, seafood, meat, and eggs.
Micronutrient Deficiencies: A Global Health Concern
Despite their importance, micronutrient deficiencies affect billions worldwide, including in developed countries like the UK. Common deficiencies include:
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Iron deficiency: The most prevalent nutritional disorder globally, leading to fatigue and reduced work capacity.
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Vitamin D deficiency: Particularly problematic in northern countries with limited sunshine exposure.
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Vitamin B12 deficiency: Common among older adults and vegetarians/vegans.
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Iodine deficiency: Still prevalent in certain regions, affecting thyroid function.
Ensuring Sufficient Micronutrient Intake
To maintain optimal health, consider the following:
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Eat a diverse diet: Incorporate a variety of colourful fruits and vegetables, whole grains, lean proteins, and healthy fats.
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Consider your life stage: Pregnancy, breastfeeding, childhood, and older age require different micronutrient levels.
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Be aware of absorption factors: Some nutrients require others for optimal absorption (e.g., vitamin D enhances calcium absorption).
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Consult a healthcare provider about supplements: While food should be your primary source, some individuals may benefit from targeted supplementation.
Conclusion
These tiny nutrients play a vital role in keeping the body functioning efficiently, acting as the foundation for countless essential processes. By prioritising a varied, nutrient-dense diet, you can ensure your body receives the essential micronutrients it needs to thrive.
Balance is key—extreme diets or food exclusions can lead to nutrient deficiencies. Stay mindful of potential deficiency symptoms and seek professional advice to tailor your nutrition to your individual needs.
