Micronutrients: What’s It All About?

Read about why these two micronutrients are so important for our body.

Okay, so what are micronutrients? Before we answer that, you're probably thinking, "What? There are different types of nutrients?" Yes, of course, there are. The world of nutrition, food nutrition especially, is not so simple. But, here, we try to make it easier for you guys to understand. With that in mind, back to the question.

Micronutrients are nutrients that our bodies need in very small amounts. If you want to look at it another way, break the word apart. We have"micro", which is the Latin root word for small. Then, we have "nutrients", which are substances that provide nourishment for the body.

There are two main micronutrients we want to cover here: vitamins and minerals. You probably recognize these, right? You should. You've probably heard these words being tossed around in your high school health class. Or maybe you've even seen supplements and pills advertising to take these micronutrients. It's important that we consume these vitamins and minerals, so we can maintain good health.

Down below, we listed each micronutrient and what it does for the body.

Vitamins

As a kid, do you remember being given vegetables to eat at dinner? Like a lot of us, you would probably hide those Brussels sprouts under your plate or napkin, only to be scolded by your parents later. Yep, good times. When eating veggies didn't work, sometimes parents would give you those yummy-tasting gummies instead. Do you know why they did that? Those sweet and sugary gummies would actually be packed with different types of vitamins that were good for our bodies.

But, what are vitamins anyway? Let's start with the basic facts. Vitamins are found in a wide array of foods, fruits, and veggies. There are 13 essential vitamins that our body needs to function properly, and all of them contribute to our body's health in different ways.

These 13 vitamins are split into two categories: fat-soluble and water-soluble. Before we continue, let's go over what soluble means. Basically, it is the capability of something being dissolved. It's as simple as that.

So, fat-soluble vitamins can be absorbed in our body's fatty tissues, such as organs. These types of vitamins are stored there for future use after the consumption of food. Next, water-soluble vitamins can dissolve in the water in our bodies. Since these are not absorbed in the body, the excess vitamins can be flushed out of the body through urine. All these vitamins, both fat and water-soluble, are something that the body can't create by itself. That's why these are essential. Nobody wants a deficiency in any of these nutrients, which will lead to critical health problems in the future. Down below, we list all 13 vitamins and their roles in the body.

Fat Soluble

Vitamin A

- Helps with vision, organ function, immunity, reproduction, and bone structure

Vitamin D

- Helps the body absorb calcium and maintain healthy bones

Vitamin E

- Helps prevents cell damage from free radicals

Vitamin K

- Helps to make protein for blood clotting and assists with bone structure

Water Soluble

Vitamin C (Ascorbic Acid)

- Protects cells and blood vessels, maintains healthy skin, and boosts bone and joint health

Vitamin B1 (Thiamin)

- Help the body to convert carbohydrates into energy (glucose)

Vitamin B2 (Riboflavin)

- Helps to create red blood cells and assist body growth

Vitamin B3 (Niacin)

- Helps to maintain healthy skin and keeps the nervous system healthy

Vitamin B5 (Pantothenic Acid)

- Helps to break down food into energy, especially dietary fats

Vitamin B6 (Pyridoxine)

- Helps to maintain brain function and to create red blood cells

Vitamin B7 (Biotin)

- Helps the body metabolize carbs, proteins, and fats

Vitamin B9 (Folate)

- Helps to create red blood cells by working with Vitamin B12

Vitamin B12 (Cobalamin)

- Helps to maintain the nervous systems, and create red blood cells and DNA

Minerals

When we think of minerals, our mind immediately goes to... the Earth. Rocks, soil, and water straight from the Earth's crust. Minerals come from these inorganic compounds, so we can't create these in our bodies. We have to be able to get all our essential minerals from our diet. So, how do we consume those inorganic compounds to get the nutrients we need? We don't know about you, but we sure don't feel like stuffing our faces with dirt and rocks.

Let us explain the process to you. First, we'll start with plants. These guys can absorb minerals from the soil, specifically soluble minerals. These are types of minerals that can be dissolved in water and sucked up through the roots of the plants. From there, either humans or animals can eat those plants. Besides eating fruits and veggies, we also can get our minerals from eating the animals who ate those plants. It's like a whole chain.

So, why is it so important to make sure we're getting all our minerals? We know we need nutrients for our bodies, but do we need all of them? Well, if you want to make sure your body functions properly and can develop, then... YES! You just simply can't get all your essential minerals from one food. You need a balanced diet that is hitting all those points, so you can be healthy!

All these essential minerals can be put into two categories: macrominerals and trace minerals. Macrominerals are needed in larger amounts for the body. These minerals are required in amounts of 100 milligrams or more per day. Whereas, trace minerals are a bit different. These are needed in small amounts in our diets. So, these would be needed in amounts less than 100 milligrams per day.

Macrominerals

Calcium

- Helps with keeping bones strong, muscle movements, and regulating nerve functions

Phosphorus

- Helps with the maintenance of tissues and cells, and for the production of genetic material

Magnesium

- Helps to maintain nerve and muscle functions, a strong immune system, and healthy bones

Sodium

- Helps to keep a balance between the minerals and the body's fluids

Chloride

- Helps to balance body fluids and regulates the cell's intake of nutrients

Potassium

- Helps to balance body fluids and regulates nerve and muscle functions

Sulfur

- Helps to repair DNA and protect against cell damage

Trace Minerals

Iron

- Used to make hemoglobin and myoglobin which provides oxygen to muscles

Manganese

- Helps with enzymes to break down proteins, carbohydrates, and cholesterol

Copper

- Helps to maintain nerve/immune system and with making connective tissues

Zinc

- Helps with maintaining the immune system, aids wound healing and cell growth

Iodine

- Helps to make thyroid hormones to control metabolism and growth

Fluoride

- Helps to maintain and develop strong bones and teeth

Selenium

- Helps with reproduction and creating thyroid hormones and DNA

That's all for now! Remember, these micronutrients are important. Even though we don't need much, they shouldn't be underestimated. These guys do a whole lot for our body and its health!

Citations:

https://www.naturemade.com/blogs/health-articles/fat-soluble-vs-water-soluble-vitamins#:~:text=The%20known%20vitamins%20include%20the,%2C%20and%20cobalamin%20(B12).

https://www.healthline.com/nutrition/micronutrients

https://medlineplus.gov/ency/article/002399.htm

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