What Are Micronutrients?
The term micronutrients are used to describe vitamins and minerals in general. Macronutrients, on the other hand, include proteins, fats and carbohydrates. Your body needs smaller amounts of micronutrients relative to macronutrients. That’s why they’re labelled “micro.”
Humans must obtain micronutrients from food since their bodies cannot produce vitamins and minerals — for the most part. That’s why they’re also referred to as essential nutrients.
Vitamins are organic compounds made by plants and animals which can be broken down by heat, acid or air. On the other hand, minerals are inorganic, exist in soil or water and cannot be broken down.
When you eat, you consume the vitamins that plants and animals created or the minerals they absorbed.
The micronutrient content of each food is different, so it’s best to eat a variety of foods to get enough vitamins and minerals.
An adequate intake of all micronutrients is necessary for optimal health, as each vitamin and mineral has a specific role in your body.
Vitamins and minerals are vital for growth, immune function, brain development and many other important functions (1Trusted Source, 2Trusted Source, 3Trusted Source).
Depending on their function, certain micronutrients also play a role in preventing and fighting disease (4Trusted Source, 5Trusted Source, 6Trusted Source).
SUMMARY
Micronutrients include vitamins and minerals. They’re critical for several important functions in your body and must be consumed from food.
Types and Functions of Micronutrients
Vitamins and minerals can be divided into four categories: water-soluble vitamins, fat-soluble vitamins, macrominerals and trace minerals.
Regardless of type, vitamins and minerals are absorbed in similar ways in your body and interact in many processes.
WATER-SOLUTION VITAMINS
Most vitamins dissolve in water and are therefore known as water-soluble. They’re not easily stored in your body and get flushed out with urine when consumed in excess.
While each water-soluble vitamin has a unique role, its functions are related.
For example, most B vitamins act as coenzymes that help trigger important chemical reactions. A lot of these reactions are necessary for energy production.
The water-soluble vitamins — with some of their functions — are:
Vitamin B1 (thiamine): Helps convert nutrients into energy (7Trusted Source).
Vitamin B2 (riboflavin): Necessary for energy production, cell function and fat metabolism (8Trusted Source).
Vitamin B3 (niacin): Drives the production of energy from food (9, 10).
Vitamin B5 (pantothenic acid): Necessary for fatty acid synthesis (11Trusted Source).
Vitamin B6 (pyridoxine): Helps your body release sugar from stored carbohydrates for energy and create red blood cells (12Trusted Source).
Vitamin B7 (biotin): Plays a role in the metabolism of fatty acids, amino acids and glucose (13Trusted Source).
Vitamin B9 (folate): Important for proper cell division (14Trusted Source).
Vitamin B12 (cobalamin): Necessary for red blood cell formation and proper nervous system and brain function (15Trusted Source).
Vitamin C (ascorbic acid): Required for the creation of neurotransmitters and collagen, the main protein in your skin (16Trusted Source).
As you can see, water-soluble vitamins play an important role in producing energy but also have several other functions.
Since these vitamins are not stored in your body, it’s important to get enough of them from food.
Sources and Recommended Dietary Allowances (RDAs) or Adequate Intakes (AIs) of water-soluble vitamins are (7Trusted Source, 8Trusted Source, 10, 11Trusted Source, 12Trusted Source, 13Trusted Source, 14Trusted Source, 15Trusted Source, 16Trusted Source):
Nutrient Sources RDA or AI (adults > 19 years)
Vitamin B1 (thiamine) Whole grains, meat, fish 1.1–1.2 mg
Vitamin B2 (riboflavin) Organ meats, eggs, milk 1.1–1.3 mg
Vitamin B3 (niacin) Meat, salmon, leafy greens, beans 14–16 mg
Vitamin B5 (pantothenic acid) Organ meats, mushrooms, tuna, avocado 5 mg
Vitamin B6 (pyridoxine) Fish, milk, carrots, potatoes 1.3 mg
Vitamin B7 (biotin) Eggs, almonds, spinach, sweet potatoes 30 mcg
Vitamin B9 (folate) Beef, liver, black-eyed peas, spinach, asparagus 400 mg
Vitamin B12 (cobalamin) Clams, fish, meat 2.4 mcg
Vitamin C (ascorbic acid) Citrus fruits, bell peppers, Brussels sprouts 75–90 mg
FAT-SOLUTION VITAMIN
Fat-soluble vitamins do not dissolve in water.
They’re best absorbed when consumed alongside a source of fat. After consumption, fat-soluble vitamins are stored in your liver and fatty tissues for future use.
The names and functions of fat-soluble vitamins are:
Vitamin A: Necessary for proper vision and organ function (17Trusted Source).
Vitamin D: Promotes proper immune function and assists in calcium absorption and bone growth (18Trusted Source).
Vitamin E: Assists immune function and act as an antioxidant that protects cells from damage (19Trusted Source).
Vitamin K: Required for blood clotting and proper bone development (20Trusted Source).
Sources and recommended intakes of fat-soluble vitamins are (17Trusted Source, 18Trusted Source, 19Trusted Source, 20Trusted Source):
Nutrient 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 600–800 IU
Vitamin E Sunflower seeds, wheat germ, almonds 15 mg
Vitamin K Leafy greens, soybeans, pumpkin 90–120 mcg
MACRO-MINERALS
Macrominerals are needed in larger amounts than trace minerals in order to perform their specific roles in your body.
The macrominerals and some of their functions are:
Calcium: Necessary for proper structure and function of bones and teeth. Assists in muscle function and blood vessel contraction (21Trusted Source).
Phosphorus: Part of bone and cell membrane structure (22).
Magnesium: Assists with over 300 enzyme reactions, including regulation of blood pressure (23Trusted Source).
Sodium: Electrolyte that aids fluid balance and maintenance of blood pressure (24).
Chloride: Often found in combination with sodium. Helps maintain fluid balance and is used to make digestive juices (25).
Potassium: Electrolyte that maintains fluid status in cells and helps with nerve transmission and muscle function (26Trusted Source).
Sulfur: Part of every living tissue and contained in the amino acids methionine and cysteine (27Trusted Source).
Sources and recommended intakes of the macrominerals are (21Trusted Source, 22, 23Trusted Source, 24, 25, 26Trusted Source, 27Trusted Source):
Nutrient Sources RDA or AI (adults > 19 years)
Calcium Milk products, leafy greens, broccoli 2,000–2,500 mg
Phosphorus Salmon, yoghurt, turkey 700 mg
Magnesium Almonds, cashews, black beans 310–420 mg
Sodium Salt, processed foods, canned soup 2,300 mg
Chloride Seaweed, salt, celery 1,800–2,300 mg
Potassium Lentils, acorn squash, bananas 4,700 mg
Sulfur Garlic, onions, Brussels sprouts, eggs, mineral water
TRACE MINERALS
Trace minerals are needed in smaller amounts than macrominerals but still enable important functions in your body.
The trace minerals and some of their functions are:
Iron: Helps provide oxygen to muscles and assists in the creation of certain hormones.
Manganese: Assists in carbohydrate, amino acid and cholesterol metabolism.
Copper: Required for connective tissue formation, as well as normal brain and nervous system function
Zinc: Necessary for normal growth, immune function and wound healing.
Iodine: Assists in thyroid regulation.
Fluoride: Necessary for the development of bones and teeth.
Selenium: Important for thyroid health, reproduction and defence against oxidative damage.