We all are aware of the importance of health and after the COVID pandemic, scenario everyone of us have understood the importance of maintaining and prioritizing our health.
Certainly we also know that how a healthy diet and nutritive diet comprising of good amount of carbohydrates, fats, proteins etc. is important for maintaining good health.
While what we read previously and what we often hear about are macronutrients like proteins, fats, and carbohydrates, but there's a less talked-about group that plays a crucial role in keeping everything running seamlessly: micronutrients.
What micronutrients really are?
Micronutrients are vitamins and minerals needed by the body in very small amounts. However, their impact on a body’s health is critical, and deficiency in any of them can cause severe and even life-threatening conditions.
As of now we have understood what micronutrients basically are i.e. they can be thought as the unsung heroes of nutrition. They may be small in quantity, but their influence is vast. Each micronutrient serves a unique purpose, from boosting your immune system and strengthening your bones and maintaining your skin health. Without them, even the best-balanced diet can fall short, leading to potential deficiencies that can affect everything from energy levels to cognitive function.
On the other hand micronutrients also play a central part in metabolism and in the maintenance of tissue function. Therefore an adequate intake of these micronutrients is necessary.
Now lets see what are the different micronutrients needed by our body and what role do they perform in our physical and physiological well being-
Vitamin A
Function: Vital for vision, immune function, skin health, and cellular communication.
Importance: Prevents night blindness and supports growth and repair of tissues.
Vitamin B1 (Thiamine)
Function: Helps in carbohydrate metabolism and nerve function.
Importance: Prevents beriberi and supports overall energy production and nerve health.
Vitamin B2 (Riboflavin)
Function: Involved in energy production and cellular function, and helps in the metabolism of fats, drugs, and steroids.
Importance: Supports skin health, eye health, and red blood cell production.
Vitamin B3 (Niacin)
Function: Supports metabolism, helps in DNA repair, and maintains skin health.
Importance: Prevents pellagra and supports cardiovascular health.
Vitamin B5 (Pantothenic Acid)
Function: Essential for the synthesis of coenzyme A, which is involved in fatty acid metabolism.
Importance: Supports energy production and hormone synthesis.
Vitamin B7 (Biotin)
Function: Supports carbohydrate, fat, and protein metabolism.
Importance: Maintains healthy skin, hair, and nails, and prevents biotin deficiency symptoms.
Vitamin B9 (Folate)
Function: Crucial for DNA synthesis and repair, and important during periods of rapid growth.
Importance: Prevents neural tube defects during pregnancy and supports red blood cell formation.
Vitamin B12 (Cobalamin)
Function: Essential for nerve function, red blood cell production, and DNA synthesis.
Importance: Prevents pernicious anemia and supports brain health.
Vitamin C (Ascorbic Acid)
Function: Acts as an antioxidant, aids in collagen synthesis, enhances iron absorption, and supports the immune system.
Importance: Prevents scurvy, promotes wound healing, and protects against cellular damage.
Vitamin D
Function: Helps in the absorption of calcium and phosphorus, supports bone health, and modulates immune function.
Importance: Prevents rickets in children and osteomalacia in adults, and supports overall bone integrity.
Vitamin E
Function: Acts as an antioxidant, protecting cells from oxidative damage.
Importance: Supports immune function and skin health, and may help prevent chronic diseases.
Vitamin K
Function: Essential for blood clotting and bone metabolism.
Importance: Prevents excessive bleeding and supports bone health by helping in the regulation of calcium.
Calcium
Function: Important for bone and tooth health, muscle function, and nerve signaling.
Importance: Prevents osteoporosis and supports overall bone strength.
Iron
Function: Essential for oxygen transport in the blood and energy production.
Importance: Prevents anemia and supports overall vitality and cognitive function.
Magnesium
Function: Involved in over 300 enzymatic reactions, including energy production, muscle function, and bone health.
Importance: Supports cardiovascular health and helps in the regulation of blood pressure.
Phosphorus
Function: Works with calcium to build bones and teeth, and is involved in energy production.
Importance: Supports bone health and energy metabolism.
Potassium
Function: Maintains fluid balance, supports nerve function, and helps regulate blood pressure.
Importance: Prevents hypertension and supports muscle and heart function.
Sodium
Function: Regulates fluid balance and blood pressure, and supports nerve and muscle function.
Importance: Essential for maintaining fluid balance but should be consumed in appropriate amounts to avoid hypertension.
Zinc
Function: Important for immune function, protein synthesis, and wound healing.
Importance: Supports growth and development, and helps maintain taste and smell.
Copper
Function: Involved in iron metabolism, formation of red blood cells, and connective tissue health.
Importance: Supports cardiovascular health and nervous system function.
Manganese
Function: Supports bone formation, blood sugar regulation, and antioxidant defense.
Importance: Aids in metabolism and bone health.
Selenium
Function: Acts as an antioxidant and supports thyroid function.
Importance: Helps prevent cellular damage and supports immune function.
Iodine
Function: Essential for thyroid hormone production.
Importance: Prevents goiter and supports metabolic processes and growth.
Chromium
Function: Enhances insulin action and helps regulate blood sugar levels.
Importance: Supports glucose metabolism and may help manage diabetes.
Fluoride
Function: Strengthens tooth enamel and helps prevent dental cavities.
Importance: Supports oral health and prevents tooth decay.
Micronutrient deficiencies can cause visible and dangerous health conditions, but they can also lead to less clinically notable reductions in energy level, mental clarity and overall capacity.
Hence intake of these essential nutrients is crucial for a healthy well being and to protect our body from diseases arising due to the deficiency of these nutrients.
Although there is no one such natural dietary source that can provide all or majority of micronutrients that are needed by our body, but to provide the adequate amount of such class of nutrients we must customize our diet accordingly by including different food sources that have various vitamins and minerals in order to fulfill our body's required demand of these nutrients.
For a sufficient intake of micronutrients, one should focus on incorporating a variety of foods into their diet.
For Vitamin A, one must consume carrots, sweet potatoes, and leafy greens like spinach. To Boost Vitamin C citrus fruits, strawberries, and bell peppers must be the part of diet.
To get Vitamin D, consider sunlight exposure and foods like fatty fish or fortified dairy products.
For Vitamin E, nuts and seeds are excellent sources.
Vitamin K can be found in leafy greens and fermented foods.
Iron-rich options like red meat, lentils, and fortified cereals help in acquiring required amount of iron , and ensure adequate calcium with dairy products or fortified plant milks.
Magnesium is abundant in nuts, seeds, and whole grains, while zinc can be sourced from meats, shellfish, and legumes.
Balancing the diet with above mentioned sources will help support overall health and well-being.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2585731/
https://www.who.int/health-topics/micronutrients#tab=tab_1
