Micro nutrients may seem like a niche term confined to the halls of nutrition science. Yet they play important roles in our overall health. These small compounds, including vitamins and minerals, work as unsung heroes in our bodies. They may not provide as much energy as macronutrients, but they stimulate a myriad of biological processes that keep us running smoothly.
In this article, we will take a deep dive into the world of micro nutrients. Explaining what they are, why they are important, and how you can make sure you are getting enough of them in your diet. So, grab a cup of your favorite beverage or snacks and let’s explore the interesting universe of micro nutrients together.
What are the micro nutrients?
Essential vitamins and minerals are the micro nutrients. The body needs them in small amounts. Unlike macronutrients that serve as primary sources of energy and have other benefits also, micro nutrients are important for proper bodily functions.
They are involved in the synthesis of enzymes, hormones, and other substances that are important for proper bodily functions. Think of them as quality control agents that ensure every cellular process is carried out flawlessly. Without them, even the most balanced diet can fail to provide complete nutrition.
Types of Micro Nutrients
Micro nutrients are broadly divided into two groups: vitamins and minerals. Each category plays vital roles in maintaining our health, and a deficiency in any one of them can lead to significant health issues.
Vitamins
Vitamins are organic compounds that our bodies cannot produce in sufficient quantities on their own. They must be obtained from different foods. Each vitamin has its own specific role. The world of vitamins is divided into two groups:
Water-Soluble vitamins
Water-soluble vitamins, such as vitamin C and the B vitamins, dissolve in water. The body does store them for long periods of time. It is important to consume these vitamins regularly. The excess amounts are excreted through urine. Which reduces the risk of toxicity but its continuous dosing is necessary.
Fat-soluble vitamins
On the other hand, fat-soluble vitamins (A, D, E, and K) dissolve in fat and can be stored in the liver and fatty tissues for long periods of time. If they are overdosed they can be toxic for our health. These vitamins are essential for long-term functions such as vision, bone health, and blood clotting.
A balanced diet is key to an optimal health, like managing your bank account. Where saving too little can lead to a deficit, and saving too much can cause unexpected complications.
Minerals
Minerals are solid chemical compounds found naturally. The body needs them to function and grow properly. They are as important as vitamins, contributing to processes such as bone formation, fluid balance, and nervous system. Minerals are divided into two types:
Macro minerals
Macro minerals such as calcium, magnesium, and potassium, are needed in large amounts. They are essential for the development and maintenance of strong bones, teeth, blood pressure, etc. They act like the strong framework of a building, providing structural integrity and enabling key physical processes.
Micro minerals
Micro minerals such as iron, zinc, selenium are needed in small amounts, but are no less important also. Due to their low required amounts, deficiencies in these minerals can lead to significant health problems. They act like small but indispensable screws in a machine, ensuring that every component holds together and works as intended.
Functions of Micro Nutrients
Functions of vitamins
The water-soluble vitamins along with some of their functions are the following:
Vitamin B1(Thiamine): Convert food into energy
Vitamin B2(Riboflavin): Essential for producing energy, cell function, and fat metabolism.
Vitamin B3(Niacin): It plays a vital role in producing energy, supporting digestion, etc.
Vitamin B5(Pantothenic acid): It is crucial for synthesizing coenzyme A and fat metabolism.
Vitamin B6(Pyridoxine): Essential for amino acid metabolism, production of red blood cells, eye health, etc.
Vitamin B7(Biotin): It is important for the metabolism of macronutrients, hair, etc.
Vitamin B9(Folate or Folic Acid): It is essential for DNA or RNA synthesis, and division of cells and tissues during pregnancy.
Vitamin B12(Cobalamin): It is vital for nerve health, the production of red blood cells, etc.
Vitamin C(Ascorbic Acid): It helps heal wounds, strengthen the immune system, and promote the production of collagen.
The fat-soluble vitamins along with some of their functions are the following:
Vitamin A: It is essential for overall eye health, immune system, reproductive system, etc.
Vitamin D: It is essential for several functions such as absorbing “Calcium” and “Phosphate” which are important for bones and teeth health, etc.
Vitamin E: It plays a vital role in protecting cells and tissues from damage by free radicals..
Vitamin K: It plays the most vital role in blood clotting which helps to prevent excessive bleeding.
Functions of minerals in body
The macro minerals along with some of their functions are the following:
Calcium: Beneficial for the proper structure of bones and teeth, muscle function, etc.
Phosphorus: It works with vitamin D and calcium to develop bones and teeth
Magnesium: It helps in more than 300 enzyme reactions. It improves mood, sleep, blood sugar, etc.
Sodium: It is an electrolyte that helps maintain fluid balance and blood pressure.
Chloride: it is commonly combined with sodium. It helps to maintain fluid balance and is used to make digestive liquids.
Potassium: It is also an electrolyte that plays a role in maintaining fluid balance, blood pressure, and muscle functions
Sulfur: Part of every living tissue and is present in the amino acids methionine and cysteine.
The micro minerals along with some of their functions are the following:
Iron: It is essential for the body to grow, develop, and function properly.
Manganese: It is essential for reproduction, brain health, the nervous system, etc.
Copper: It helps in the formation of red blood cells, absorbing iron, etc.
Zinc: It helps you to protect against acne, inflammation, and other health conditions.
Iodine: Iodine is essential for producing thyroid hormones. These hormones play a role in developing bones, and brain of a baby during pregnancy and infancy.
Fluoride: It is essential for strengthening teeth and bones and protecting them from cavities.
Selenium: It is essential for the immune system, DNA synthesis, and reproduction process.
Sources and Daily intake of Micro Nutrients
Whole foods are the richest dietary sources of micro nutrients. Fruits, vegetables, lean meats, whole grains, nuts, and seeds are packed with vitamins and minerals that the body needs to function optimally. For example, leafy greens like spinach and kale are high in vitamin K and magnesium, while citrus fruits provide a rich source of vitamin C.
Eating a varied diet not only helps prevent deficiencies but also ensures that you get a balanced mix of all the essential micro nutrients. Here, we have also discussed the daily intake amounts based on research.
Food sources and daily intake amounts of water-soluble vitamins are as follow in the following table:
| Water-soluble Vitamins | Food Sources | RDA or AI (adults > 19 years) |
| Vitamin B1 | Whole grains, meat, fish | 1.1 – 1.2 mg |
| Vitamin B2 | Organ meats, eggs, milk | 1.1-1.3 mg |
| Vitamin B3 | Meat, salmon, leafy greens, beans | 14-16 mg |
| Vitamin B5 | Organ meats, mushrooms, tuna, avocado | 5 mg |
| Vitamin B6 | Fish, milk, carrots, potatoes | 1.3-1.7 mg |
| Vitamin B7 | Eggs, almonds, spinach, sweet potatoes | 30 mcg |
| Vitamin B9 | Beef, liver, black-eyed peas, spinach, asparagus | 400 mcg |
| Vitamin B12 | Clams, fish, meat | 2.4 mcg |
| Vitamin C | Citrus fruits, bell peppers, Brussels sprouts | 75-90 mg |
Food sources and daily intake amounts of fat-soluble vitamins are as follow in the following table:
| Fat-soluble Vitamins | Food 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 | 15-20 mcg |
| Vitamin E | Sunflower seeds, wheat germ, almonds | 15 mg |
| Vitamin K | Leafy greens, soybeans, pumpkin | 90-120 mcg |
Food sources and daily intake amounts of macro minerals are as follow in the following table:
| Macro Minerals | Food Sources | RDA or AI (adults > 19 years) |
| Calcium | Milk products, leafy greens, broccoli | 1000-1200 mg |
| Phosphorus | Salmon, yogurt, turkey | 700 mg |
| Magnesium | Almonds, cashews, black beans | 310-420 mg |
| Sodium | Salt, processed foods, canned soup | 1500 mg |
| Chloride | Seaweed, salt, celery | 1800-2300 mg |
| Potassium | Lentils, acorn squash, bananas | 2600-3400 mg |
| Sulfur | Garlic, onions, Brussels sprouts, eggs, mineral water | None established |
Food sources and daily intake amounts of micro minerals are as follow in the following table:
| Micro Minerals | Food 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 |
Deficiencies of Micro Nutrients
Deficiency symptoms of vitamins
Water-soluble vitamins are not stored in large quantities, regular consumption is very important. If do not obtained sufficient amounts of these water-soluble vitamins, you may have the health issues such as:
Vitamin B1: Its lack can lead to beriberi, muscle weakness, nerve damage, etc.
Vitamin B2: Its deficiency can cause Ariboflavinosis, redness, soreness, and swelling of the tongue, mouth, and lips.
Vitamin B3: Loss of appetite, weakness, and irritability are the early symptoms.
Vitamin B5: May have certain health problems such as fatigue, irritation, apathy, etc.
Vitamin B6: Deficiency symptoms include anemia, peripheral neuropathy, depression, and confusion.
Vitamin B7: Include hair loss (Alopecia), brittle nails, skin rashes and dermatitis, etc.
Vitamin B9: Symptoms include weakness, fatigue, irritability, and shortness of breath.
Vitamin B12: May lead to megaloblastic anemia, neurological issues (such as numbness and tingling), and cognitive disturbances.
Vitamin C: Cause fatigue, bleeding gums, joint pain, etc.
Fat-soluble vitamins are stored in the body’s fatty tissues and liver for long periods of time. Their deficiencies often develop slowly. But it can have the following serious consequences if you do not consult with your doctor.
Vitamin A: Vision problems, immune system weakness.
Vitamin D: Bone Health Issues, Muscle Weakness.
Vitamin E: Neurological Problems, Vision Issues.
Vitamin K: Coagulation Problems, Bone Health.
Deficiency symptoms of minerals
Microminerals are important even in minute amounts. Their deficiency may appear subtle at first. But over time, they can have significant health consequences such as.
Iron: Reduced cognitive function and decreased immune response, anemia, etc.
Zinc: Weak immune function leading to frequent infections, delayed wound healing, hair loss, and skin lesions.
Copper: Neurological problems such as balance problems and numbness, anemia, and connective tissue problems.
Iodine: Reduced brain development in newborns and children, hypothyroidism, etc.
Selenium: Weak immune system, muscle weakness and fatigue, etc.
Fluoride: Increased dental caries, enamel hypoplasia, weak bones.
Manganese: Poor wound healing, neurological symptoms, etc..
Macrominerals are needed in large amounts. They are essential for many structural and regulatory functions in the body.
Calcium: Decreased bone density, dental problems, such as weak teeth, and muscle pain.
Magnesium: Fatigue and weakness, abnormal heart beats, etc.
Phosphorus: Bone pain and weakness, fatigue and irritability, muscle weakness.
Sodium: Headache, confusion, seizures, and muscle weakness and cramps.
Chloride: Metabolic alkalosis, dehydration, and muscle weakness and tiredness.
Potassium: Muscle weakness, cramps, and irregular heartbeat.
Conclusion:
Ultimately, micronutrients are the undisputed powerhouses of our health. They may not fuel us with calories, but these essential vitamins and minerals fuel countless biological processes—from boosting immunity and enhancing brain function to building strong bones and promoting glowing skin. By adopting a balanced diet rich in these important compounds, you’re investing in a resilient, energetic, and vibrant life. Remember, even the smallest nutrient can have a huge impact on your overall health, proving that true health is in the details.
