Beginner’s Guide to Nutrition: Essential Micronutrients

Micronutrients are one of the components that are vital in the process of improving the quality of health. Vitamins and minerals are some of the micronutrients that are required by the body for different processes such as metabolism and immunity. This guide will help you to understand the roles of these little but powerful nutrients, where they can be obtained from and their significance in health. 

The Six Classes of Essential Nutrients 

The nutrients are classified into six classes and are therefore indispensable for human health, implying that man cannot survive without them to the detriment of his health. Since our body cannot synthesize these nutrients, they have to be obtained from the foods we take. They include: 

Carbohydrates

Protein

Fats

Vitamins

Minerals

Water 

Carbohydrates, protein and fats are called macronutrients because these are required in large amounts in the diet. They give calories or energy in the form of ATP to perform all the metabolic processes, which are initiated by enzymes. Enzymes require assistance to become active and this is where vitamins and minerals or micronutrients come in. These we require in lesser proportions than the above-mentioned food items.  

What Are Micronutrients? 

Micronutrients are nutrients that are needed by the body in small quantities but are very essential for the body to perform its functions. While macronutrients are the source of energy and are required in large amounts, micronutrients do not contain energy but are essential for various functions within the body. About 29 vitamins and minerals that the human body cannot synthesize to an adequate degree on its own are referred to as “essential micronutrients”. 

The Importance of Vitamins 

Vitamins are natural compounds which are required for the proper functioning of the human body. There are two types of vitamins: they are fat-soluble and water-soluble.

Fat-Soluble Vitamins

Vitamin A: Needed for good vision, immune system and the skin layer. This vitamin can be obtained from carrots, sweet potatoes, and spinach among other foods. Vitamin A is useful in vision, the immune system and the skin.

Vitamin D: Essential for the formation of bones and in the proper functioning of the immune system. It can be gotten from the sun, fatty fish and also from dairy products that have been fortified. Vitamin D is needed to make bone support the immune system and has hormone-like properties throughout the body.

Vitamin E: Serves as an antioxidant thus preventing damage to cells. These are nuts, seeds and green leafy vegetables. Vitamin E plays a role in the protection of cells against damage.

Vitamin K: Helps in blood clotting and is also essential for building the bones of our body. Present in green leafy vegetables, broccoli, and Brussels sprouts. Vitamin K is required to make blood clots and move calcium into the bones. 

 Water-Soluble Vitamins  

Vitamin C: Essential for the proper functioning of the immune system, and skin, and for the process of wound healing. Citrus fruits and berries such as strawberries as well as bell peppers are some of the most significant sources of this vitamin. Vitamin C is also an antioxidant and is crucial to the immune system of the body.

B Vitamins: B1 Thiamine, B2 Riboflavin, B3 niacin, B5 Pantothenic Acid, B6 Pyridoxine, B7 Biotin, B9 Folate, and B12 Cobalamin. They have functions in energy production, brain and red blood cell synthesis. A type of vitamin that is available in whole grains, meats, dairy products, and green leafy vegetables. B complex vitamins are used to release energy from foods and Vitamin B12 is essential for the proper functioning of nerves and the formation of red blood cells.

The Role of Minerals 

These are inorganic substances that are required by our body to perform several functions. They are divided into two categories:

Macrominerals

Calcium: Important for bone formation, muscle contraction and the transmission of nerve impulses. Exists in dairy products, green leafy vegetables and foods enriched with vitamin K. Calcium is a mineral that is required for the contraction of muscles and the development of bones.

Magnesium: Participated in more than 300 processes in the body such as muscle and nerve systems. They include nuts, seeds and whole grains. It is used in muscle contraction and nerve conduction, teeth and bone formation and is involved in more than 300 metabolic processes.

Potassium: It assists in controlling the balance of fluids in the body, muscle contraction and nerve impulses. The best types are bananas, potatoes, and spinach. Potassium is essential in muscle contraction, nerve impulse transmission and in the balance of fluids and electrolytes.

Sodium: Iodine: Necessary for maintaining the balance of fluids and proper functioning of nerves. This is present in table salt and virtually all processed foods. 

 Trace Minerals 

Iron: Extremely important in the transportation of oxygen in the bloodstream. Present in red meat, beans and soy products, and fortified breakfast cereals. Iron is needed to transfer oxygen all over the body.

Zinc: It aids in the enhancement of immune response, the process of wound healing and DNA synthesis. These are meat, shellfish and legumes.

Iodine: Required for thyroid gland and metabolism. Present in iodized salt, fish, and other dairy products.

Selenium: Used as an antioxidant and has a positive effect on the functions of the thyroid gland. These are Brazil nuts, seafood, and eggs.

Micronutrient Deficiencies 

Deficiency of various micronutrients is known to cause several diseases. For instance, the deficiency of vitamin D leads to the weakening of bones, and iron deficiency leads to anaemia. It is also important to note that vitamins should be taken in proper proportions through balanced nutrition. Here’s a closer look at the critical functions of selected micronutrients: 

B vitamins: Required to get energy from the food. 

Vitamin C: An effective antioxidant that is critical in boosting the immune system of the human body. 

Vitamin B12: Needed for nerve transmission and in the production of red blood corpuscles. 

Vitamin A: Required for proper vision, to have a strong defence mechanism against diseases and for healthy skin.

Vitamin D: Needed for bone formation, a healthy immune system, and to act as a hormone in many areas of the body.

Vitamin E: An antioxidant that assists in the protection of cells from damage.

Vitamin K: Required for the formation of blood clots and also for moving calcium into bones.

Calcium: Involved in muscle contraction as well as the formation of bones.

Iron: Concerned with the carriage of oxygen all over the body.

Magnesium: Is involved in muscle contraction and transmission of nerve impulses, tooth and bone development and is involved in over 300 metabolic processes. 

Potassium: Required for muscle contraction, normal nerve impulse transmission, and regulation of fluid and electrolyte levels. 

 The Importance of Micronutrients 

The close to 30 essential micronutrients that your body requires but is incapable of synthesizing in adequate quantities is critical. These nutrients have many essential roles and must be present in the right combinations to maintain your metabolism, which in turn enables you to live and be healthy. 

Micronutrients are required by the body in very small amounts and although it is recommended that they are consumed through diet, supplements may be taken where necessary. Nutritional health supplements such as vitamin and mineral supplements can be beneficial in maintaining good health, particularly for people with restricted diets or with certain ailments.

Conclusion

Ensuring that the body gets all the micronutrients requires the intake of foods from all food groups in their recommended proportions. In cases where one may not be able to obtain adequate nutrients from their diet, nutritional supplements can be a worthy investment. Micronutrients are vital in the functioning of the human body and general well-being. These nutrients are vital as they help in the proper functioning of the immune system, proper functioning of nerves, maintenance of skin health and formation of bones. 

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