HEALTHY MICRO-NUTRIENTS: NAVIGATE THROUGH IMPORTANCE OF 2 VITAMINS AND MINERALS

WHAT ARE MICRO-NUTRIENTS?

Micro-nutrients are those nutrients which are essential for the repair of tissues and cells and protect against certain diseases caused by bacteria, virus and fungi. Micro-nutrients include vitamins, calcium and iron. Micro-nutrients are denoted to vitamin and minerals divided into macro minerals, trace elements and water soluble vitamin and fat soluble vitamin.

The nutrients are actually chemical substances required for adequate functioning of body tissues, cells and organs. The human body requires such nutrients to perform certain functions regarding growth, development, repair and protection against certain infections and diseases. As matter of fact, our body is not capable enough to synthesize such nutrients that’s why there need is satisfied through various food alternatives. The presence of micro-nutrients is essential to make a diet balanced and healthy.

The nutrients which are required by the body in fewer quantities are called as micro-nutrients and which are required in large quantities are known as macro-nutrients. In this article, the emphasis will be on micro-nutrients, their sources and utilities.

WHAT MICRO-NUTRIENTS ARE COMPOSED OF?

The micro-nutrients include vitamin and minerals. These nutrients are considered as vital and essential for human body because body cannot produce them. Vitamins are basically organic compounds which are derived from plants and animals and further break down through heat, air or energy. Whereas, the minerals are inorganic in nature and can only be derived from soil and water.

When we eat something, we consume vitamins directly while take minerals through the same food because food digest minerals from water and soil and helps in avoiding malnutrition. The micronutrient values are different in various type of foods that’s why its advised to eat variety of food to get ample amounts of micro-nutrients for body growth and development. Micro nutrients are essential for brain development, immune system maintenance and growth and other body functions. Certain types of micronutrients help in prevention against diseases as well.

WHAT ARE PROS AND CONS OF MICRO-NUTRIENTS?

• Micro-nutrients are required in smaller amounts to perform certain functions
• The prime aim of micro-nutrients is the protection against certain diseases.
• The deficiency of micro-nutrients may leads towards certain diseases like scurvy, goiter and anemia.
• The excess of micro-nutrients also detrimental and cause serious illnesses like excess of vitamins leads towards nerve and liver damages.
• These nutrients are found in body in minute concentrations like 1mg/gram
• The common types of micro-nutrients are vitamins, minerals and trace elements
• Basically, found in fruits, green vegetables, eggs etc.
• Assist in growth and protections against certain diseases

WHAT ARE TYPES, SOURCES AND FUNCTIONS OF MICRO-NUTRIENTS?

Vitamins and minerals irrespective of their type absorb in body and perform certain functions. The types include water soluble vitamins, fat soluble vitamins, macro minerals and trace minerals.

WHAT ARE WATER SOLUBLE VITAMINS?

These vitamins are capable to be dissolved only in water and if taken in excess could be released through urine because of inability to be dissolved or stored in body. Each water soluble vitamin has unique function to perform in body.

Type of Vitamin	Other Name	Function	Sources	RDA/AI Adults more than 19 years
Vitamin B1	Thiamine	It converts nutrients into energy	Fish , meat and grains	1.1 to 1.2 mg
Vitamin B2	Riboflavin	It is essential for energy production, metabolism and cell function	Egg, milk and meat	1.1 to 1.3 mg
Vitamin B3	Niacin	It produce energy from the food items	Green vegetables, salmon, meat and beans	14 to 16 mg
Vitamin B5	Pentothenic acid	It is vital for the fatty acid production	Avocado, tuna, meat and mushrooms	5 mg
Vitamin B6	Pyridoxine	It creates red blood cell and snatch sugars from stored carbohydrates to derive energy	Potatoes, carrots, milk and fish	1.3 mg
Vitamin B7	Biotin	Helps in metabolism of fatty acids, glucose and amino acids.	Spinach, sweet potatoes, almond and eggs	30 mcg
Vitamin B9	Folate	It is inevitable for cells division processes	Asparagus, spinach, liver and peas.	400 mcg
Vitamin B12	Cobalamin	It is helpful in brain and nervous system functions and facilitate in red blood cells formation	Fish and meat	2.4 mcg
Vitamin C	Ascorbic acid	It is vital for development of main skin in body through creation of collagen and neuro-transmitters	Lemons, oranges, Brussels etc	75 to 90 mg

WHAT ARE FAT SOLUBLE VITAMINS AND THEIR SOURCES?

Fat soluble vitamins cannot be dissolved in water rather dissolved in fats. Once dissolved, they stored in liver and fatty tissues for consumptions in future.

The fat soluble vitamins, their functions, sources and recommended doses are as follows:

Type of Vitamin	Function	Sources	RDA/AI Adults more than 19 years
Vitamin A	Helpful in vision	Liver, fish, dairy products, carrots, potatoes and spinach	700 to 900 mcg
Vitamin D	Help in growth of bones, immune system facilitation and assistance in calcium absorption	Sunlight, milk and fish oils	600 to 800 IU
Vitamin E	Act as antioxidant and protects cells from damages	Almonds, sunflower seeds and wheat	15 mg
Vitamin K	Act as blood clotting factor and help in bone development	Pumpkin, green vegetables and soybean	90 to 120 mcg

WHAT ARE MACRO MINERALS AND THEIR FUCNTIONS ALONG WITH SOURCES?

As name signifies, the macro minerals are required in larger amounts than trace minerals. The macro-minerals and their sources are as follows:

Name	Function	Sources	RDA/AI Adults more than 19 years
Calcium	Mandatory for bone and teeth development along with muscles and blood vessels functioning	Milk, broccoli and green vegetables	2000 to 2500 mg
Phosphorus	It’s basically a part of bone and structure of cell membrane	Yogurt, turkey and salmon	700 mg
Magnesium	Facilitate in almost 300 enzymes reactions and responsible for blood pressure regulation	Beans and almonds	310 to 420 mg
Sodium	Maintenance of electrolytic functions and blood pressure regulations	Salt, canned foods and processed foods	2300 mg
Chloride	Help in maintaining fluid balances and production of digestive juices	Seaweeds, salts	1800 to 2300 mg
Potassium	Help in nerve and muscle function	Banana and lentils	4700 mg
Sulfur	It’s a part of every tissues and present in amino acids	Mineral water, onions, garlic, eggs	Not established yet

WHAT ARE TRACE MINERALS?

The trace minerals are required by the body in smaller quantities yet responsible for really important functions in human body. The detail regarding trace mineral’s sources and nutritional values are as follows:

Name	Function	Sources	RDA/AI Adults more than 19 years
Iron	Responsible for oxygen supply to muscles and facilitates in certain hormones creation process	Spinach and white beans	8 to 18 mg
Manganese	It helps in metabolism of carbohydrates, amino-acids and cholesterols	Peanuts and pineapples	1.8 to 2.3 mg
Copper	Involved in certain cognitive and nervous system functions	Cashew and liver	900 mcg
Zinc	Helpful in healing wounds, immune system functions and overall growth and development	Chickpeas and crabs	8 to 11 mg
Iodine	Important role in thyroid regulatory process	Cod, yogurt and sea weeds	150 mcg
Fluoride	It’s importance is inevitable for bones and teeth development	Water and fresh fruit juices	3 to 4 mg

WHAT ARE GENERAL HEALTH BENEFITS OF MICRO-NUTRIENTS?

Micro-nutrients are really essential not only for growth and development but also to perform certain cognitive and mental processes. They are involved in various hormonal development and facilitation tasks within body which directly associated with growth and general well being.

The antioxidant role of micro-nutrients cannot be ignored as they protect body against external pathogens and safeguard against various diseases.

It is research proven that excessive use of vitamin A and C helps in protection against cancers, heart diseases and Alzheimer disease. The extensive body of research is in support of the facts that adequate utilization of vitamin A, C and E protects against Alzheimer disease.

About 22 studies are in favor of use of calcium reduces chances of heart related mortality. However, it’s a research gap that whether additional intake of micro-nutrients is beneficial for growth and development or not.

WHAT DO MICRO-NUTRIENTS DEFICIENCY CAUSE?

The micro-nutrients are essential elements for growth and development therefore their deficiency may cause serious threats to human health. The deficiency of vitamin A may cause night blindness; deficiency of iodine may halt thyroid process and leads towards goiters, Vitamin C deficiency leads towards scurvy and poor healing of wounds. Furthermore, deficiency of copper cause anemia and deficiency of fluoride cause dental issues.

In short, the deficiency of micro-nutrients has long lasting threats to human health and nutrition.

In addition to all this, in order to avoid micro-nutrient toxicity the excessive utilization of micro-nutrients should be discouraged as well.

CONCLUSION

All in all, micro-nutrients assume a crucial part in supporting our general wellbeing and prosperity. In spite of being expected in more modest amounts contrasted with macronutrients, their importance ought to be considered carefully. Micro-nutrients, including nutrients and minerals, go about as fundamental co-factors in different biochemical responses that are critical for the appropriate working of our body.

From supporting safe framework capability to helping with energy digestion, cell fix, and mental cycles, micronutrients are necessary to keeping up with ideal physiological and biochemical cycles. Their inadequacy can prompt a scope of medical conditions, from compromised safe reactions to formative issues and ongoing illnesses.

It is vital to take note of that a reasonable and different eating routine is fundamental to guarantee a sufficient admission of micronutrients. Various food varieties give changing measures of these fundamental supplements, making it urgent to eat different organic products, vegetables, entire grains, lean proteins, and dairy items.

In specific cases, supplementation may be important, particularly when people have explicit dietary limitations, ailments, or are in danger of lack because of elements like age or pregnancy. Notwithstanding, it means a lot to move toward supplementation under the direction of medical services experts, as inordinate admission of specific micronutrients can likewise make unfriendly impacts.

In our quest for ideal wellbeing, understanding the meaning of micro-nutrients and their parts in our body can prompt informed dietary decisions and better by and large prosperity. By concentrating on these small yet strong components, we can guarantee that our bodies capability ideally and flourish all through our lives.

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