MICRONUTRIENTS: AN INTRODUCTION
Micronutrients are a type of nutrients that your body requires. Vitamins and minerals are among them.Vitamins are required for energy synthesis, immunological function, blood coagulation, and a variety of other processes. Minerals, on the other hand, are essential for growth, bone health, fluid equilibrium, and a variety of other processes.
WHAT ARE MICRONUTRIENTS?
Vitamins and minerals in general are referred to as micronutrients. Proteins, lipids, and carbohydrates are examples of macronutrients.Micronutrients are required in lesser levels than macronutrients. It's for this reason why they're referred to as "micro." Humans must get micronutrients from food since, for the most part, the body is unable to synthesise vitamins and minerals. They're also known as vital nutrients because of this.
Vitamins are organic substances that are produced by plants and animals and can be degraded by heat, acid, or air. Minerals, on the other hand, are inorganic substances that exist in soil or water and cannot be broken down. When you eat, you take the vitamins and minerals that plants and animals made or absorbed.
Because each food's micronutrient content varies, it's best to eat a range of foods to acquire enough vitamins and minerals. Because each vitamin and mineral has a distinct purpose in your body, an appropriate intake of all micronutrients is required for optimal health. Vitamins and minerals are essential for growth, immunity, brain development, and a variety of other functions.
TYPES OF MICRONUTRIENTS:
There are two types of vitamins: water-soluble and fat-soluble.
-Water-soluble vitamins are easily lost in the body's fluids and must be replenished on a daily basis. The B-complex vitamins and vitamin C are examples of water-soluble vitamins. The B-complex vitamins B6 and B12 are two of the most well-known.
-Fat-soluble vitamins tend to accumulate within the body and are not required on a daily basis because they are not lost as easily as their water-soluble counterparts. A, D, E, and K are fat-soluble vitamins.
MICRONUTIRENTS IN FOOD
All foods contain micronutrients. Here's a list of important micronutrients and common foods where they can be found:
- 1. Calcium - milk, yogurt, spinach, and sardines
- 2. Vitamin B12 - beef, fish, cheese, and eggs
- 3. Zinc - beef, cashews, garbanzo beans, and turkey
- 4. Potassium - bananas, spinach, potatoes, and apricots
- 5. Vitamin C - oranges, peppers, broccoli, and bananas
Nutrient dense foods are those that have a high number of micronutrients. This proportion relates the number of calories in a food to the number of nutrients it contains. Nutrient densities are higher in low-calorie foods that include multiple micronutrients, such as fruits and vegetables.
Micronutrients in the form of supplements or a non-food source, such as a multivitamin, have received mixed reviews. While multivitamins are frequently suggested by doctors and used by the general public, their benefit has yet to be demonstrated. When it comes to micronutrient supplements, consumers should exercise caution because the price, quality, and safety of these items vary significantly.
WHAT HAPPENS IF MICRO-NUTRIENTS ARE DEFICIENT?
Iron, vitamin A, and iodine deficiencies are the most common in the world, especially in youngsters and pregnant women. Micronutrient deficits are disproportionately prevalent in low- and middle-income areas.Micronutrient deficiencies can produce evident and potentially hazardous health problems, but they can also induce less clinically noticeable decreases in energy, mental clarity, and overall capacity. This can result in poor educational performance, decreased work productivity, and an increased risk of contracting additional diseases and illnesses.
Many of these deficiencies can be avoided by proper nutrition knowledge and the consumption of a varied diet, as well as food fortification and supplementation as needed.
