Micronutrients, including vitamins and minerals, are essentially required in varying quantities for the normal functioning of the human body. They are involved in various metabolic reactions and play a key role in health and homeostasis. This article is about the types and health benefits of micronutrients. We will also look into some natural sources of micronutrients.
What are Micronutrients?
Micronutrients include vitamins and minerals. The term micro refers to the fact that these nutrients are required in small quantities. Because the human body cannot synthesize vitamins and minerals, they are also termed essential nutrients.
Vitamins are organic compounds gained from animals and plants. Animals and plants can synthesize vitamins that can be broken down under heat or acid. Unlike vitamins, minerals are resistant to breakdown. The reservoirs of minerals include soil and water.
Types of Micronutrients
As said above, vitamins and minerals are micronutrients. They are further divided into four types in most of the literature. Vitamins are divided into water-soluble and fat-soluble vitamins. Minerals are divided into macrominerals and trace minerals.
1) Water Soluble Vitamins
Water-Soluble Vitamins readily dissolve in water which is the reason for their quick loss via urine. As these vitamins cannot be stored in the body for long, we need to take them regularly. All types of vitamin B and vitamin C are water-soluble. Types of vitamin B include Thiamine, Riboflavin, Niacin, Pantothenic acid, Pyridoxine, Biotin, Folate, and Cobalamin. Vitamin C, also known as Ascorbic acid, is a potent antioxidant with several health benefits.
2) Fat-Soluble Vitamins
Fat-soluble vitamins are often consumed and absorbed in combination with fat-rich foods. Due to their ability to dissolve in fats, fat-soluble vitamins are stored in the body’s liver and other fatty tissues. Fat-soluble vitamins include vitamin A, D, E, and vitamin K. Fat-soluble vitamins play an essential role in many crucial functions of the body.
3) Macrominerals
Some minerals are required in relatively higher quantities to perform their specific functions in the human body. Examples of macro minerals are Calcium, Phosphorus, Magnesium, Sodium, Potassium, and Chlorine. These minerals have crucial roles to play, and a deficiency leads to severe outcomes.
4) Trace Minerals
Though trace minerals are required in less quantity than macro minerals, they are equally essential for the body’s normal functioning. Examples of trace minerals include Iron, Manganese, Zinc, Iodine, and Selenium.
Health Benefits of Micronutrients
As said above, vitamins and minerals have several vital roles in many functions of the body. The micronutrients affect the blood chemistry, the functions of different glands, and bone health. A detailed description of the important health benefits of micronutrients is in the following section.
1) Help in Metabolism
We take food in the form of Carbohydrates, Proteins, and Fats. After ingesting these nutrients, we need to convert them into energy. We also need to break down proteins into amino acids for tissue regeneration and other body functions. All these metabolic conversations in the body need enzymes. Most of the enzymes require the help of some co-enzyme to perform their function. Two vitamins that often act as co-enzymes in the body include vitamin B1(thiamine) and vitamin B2(riboflavin). One mineral that is mainly involved in metabolic reactions is magnesium. It is postulated that magnesium is involved in more than 300 reactions of the body. Another vitamin, pantothenic acid or vitamin B5, is essential for fatty acid synthesis.
2) Eye Health
Vitamin A is essential for normal vision. The human eye detects and recognizes objects due to the presence of certain pigments. Vitamin A is necessary for the regeneration of these photopigments. A deficiency of vitamin A leads to the decline of these pigments. The ultimate result of vitamin A deficiency is night blindness.
3) Skin Health
Vitamins and minerals have a positive effect on the smoothness and overall look of the skin. Vitamin C is particularly important for the skin. It has involvement in the synthesis of collagen, which is the main building component of the skin. Additionally, many of the micronutrients have antioxidant properties. These antioxidant properties of the micronutrients prevent the free radical-mediated damage of the subcutaneous tissue. Reduced oxidative damage of the subcutaneous tissue gives the skin a smooth look.
4) Bone and Teeth Health
Maintaining the strength of the bones is one of the most essential functions of the micronutrients. Several minerals are deposited in the bones to give them a hard structure. One mineral that has particular importance to bone strength is calcium. Calcium is deposited in the bones under the effect of hormones. A deficiency of calcium leads to bone resorption, which ultimately leads to fractures. Vitamin D is also important for bone health. It keeps a balance of the calcium deposition in the bones. A deficiency of vitamin D also leads to reduced calcium deposition and subsequent fractures of the bones. Vitamin D increases the reabsorption of calcium from the kidneys. It also increases the absorption of vitamin D from the gastrointestinal tract.
5) Cardiovascular Health
Vitamins and minerals have an effect on cardiovascular health through various mechanisms. An electrolyte balance that involves sodium and potassium is necessary to keep a balanced blood volume. The sodium and potassium ions are also essential for generating action potential in all body cells, including cardiac muscles. An imbalance of the concentration of potassium often leads to life-threatening heart complications such as arrhythmia. Some vitamins like vitamin E and vitamin C have antioxidant properties. These antioxidant properties prevent the free radical-mediated damage of the heart and blood vessels. Many studies show that magnesium is involved in lowering blood pressure. This blood pressure lowering property of magnesium prevents many cardiovascular complications.
6) RBC production and Tissue Regeneration
Micronutrients are necessary for the normal production of red blood cells in the human body. Iron and vitamin B9 or folic acid are required for RBC production. Vitamin B9 is involved in the synthesis of DNA of new red blood cells. For the production of red blood cells, there is a need for hemoglobin. Iron is a component of hemoglobin. A deficiency of iron or folic acid can lead to anemia. Folic acid is also necessary for tissue regeneration. Some of our body tissues, such as GIT cells, undergo rapid shedding and regeneration. A deficiency of folic acid can impair this tissue regeneration.
7) Function of Thyroid Gland
The thyroid is one of the most important glands of the human body. The hormones produced by the thyroid gland affect almost all the organs systems of the body. Minerals are essentially required for the production of thyroid hormones. Iodine is directly involved in the production of thyroid hormones. A deficiency of iron leads to hypothyroidism which affects all the metabolic processes of the body. Some researches also show that selenium is also essential for thyroid health. It can also be used to assist the treatment of immune-mediated hypothyroidism.
8) Prevention of oxidative Damage
During metabolism, a lot of free radicals are produced. These free radicals damage various tissues of the body. Many vitamins have antioxidant properties.
These antioxidants prevent the damage of skin, hair, and brain from the free radicals. This can be the reason for the low risk of Alzheimer’s disease in people who take micronutrient supplements. The antioxidant micronutrients also slow down aging by preventing wear and tear damage of body tissues mediated by free radicals.
9) Strengthening of Immune System
Several vitamins and minerals affect the stability of the immune system. Two micronutrients, vitamin C and zinc, are particularly important in strengthening the immune system. Zinc and vitamin C directly increase the proliferation and differentiation of immune cells. A better immune system subsequently prevents infections caused by foreign pathogens.
How to get Micronutrients Naturally?
There are plenty of market supplements of vitamins and minerals. However, it is good to take them from natural sources. A list of some foods with a high amount of vitamins and minerals is given below.
- Dark green vegetables
- Red and orange vegetables
- Beans and peas
- Potatoes, corns, and plantains
- Mushrooms, onion, and cabbage
- Broccoli
- Whole Grains
- Seafood
- Meats, poultry, and eggs
- Seafood such as salmon
- Nuts and seeds
- Almonds
- Fruits such as lemon, banana, orange
The Takeaway Message
Micronutrients are the collective name for vitamins and minerals. Although a meager amount of micronutrients is required in the body, they are essential for normal functioning. Micronutrients are classified into four major groups; fat-soluble vitamins, water-soluble vitamins, macro minerals, and trace minerals.
There are several functions of vitamins and minerals in the body.
They play a vital role in the functioning of all organ systems of the body. Some vitamins act as co-enzymes and play an essential role in metabolism. Some vitamins have antioxidant properties which prevent chronic diseases. Minerals are required for the function of the brain and cardiovascular system. Vitamins and minerals are also necessary for the normal functioning of the thyroid and other glands. There are many micronutrient supplements available in the market. However, it is better to get them from natural sources such as green vegetables.
References:
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