Micronutrients are essential nutrients that our bodies need in small amounts to function properly. Unlike macronutrients (carbohydrates, proteins, and fats), which provide energy and are required in large amounts, micronutrients do not provide energy but are crucial for a variety of physiological functions, including immune support, growth, development, and disease prevention.
Micronutrients include vitamins and minerals, and they are vital for processes like metabolism, bone health, immune function, and cellular repair. Since the body cannot produce them in sufficient amounts (or at all), they must be obtained through the diet.
Vitamins are organic compounds that are needed in small amounts to maintain health. There are 13 essential vitamins, and they are classified into two main groups:
- Fat-soluble vitamins: These vitamins are absorbed with fat and can be stored in the body. They include:
- Vitamin A (vision, immune function)
- Vitamin D (calcium absorption, bone health)
- Vitamin E (antioxidant, protects cells)
- Vitamin K (blood clotting, bone health)
- Water-soluble vitamins: These vitamins are not stored in the body and need to be replenished regularly through diet. They include:
- Vitamin C (immune health, collagen synthesis)
- B vitamins (B1, B2, B3, B5, B6, B7, B9, B12) (energy production, red blood cell formation, nerve function)
Minerals are inorganic nutrients that also play important roles in bodily functions. They are divided into major minerals (needed in larger amounts) and trace minerals (needed in smaller amounts). Key minerals include:
- Major minerals:
- Calcium (bone and teeth health, muscle function)
- Potassium (fluid balance, muscle contractions)
- Sodium (fluid balance, nerve function)
- Magnesium (muscle and nerve function, bone health)
- Phosphorus (bone health, energy production)
- Trace minerals:
- Iron (oxygen transport, red blood cell production)
- Zinc (immune function, wound healing)
- Iodine (thyroid function)
- Copper (iron metabolism, antioxidant defense)
- Selenium (antioxidant, thyroid function)