- Micronutrients are essential compounds required by organisms in small quantities to orchestrate a range of physiological functions. These include vitamins and minerals, which play crucial roles in metabolism, growth, development, and disease prevention.
- Vitamins are organic compounds divided into two categories: fat-soluble (A, D, E, and K) and water-soluble (B-complex and C). Fat-soluble vitamins can be stored in the body’s fatty tissues for extended periods, while water-soluble vitamins need regular replenishment as they are easily excreted. Each vitamin serves specific functions – from maintaining eye health (Vitamin A) to supporting bone strength (Vitamin D) and boosting immune function (Vitamin C).
- Minerals are inorganic elements also essential for health, categorized as macrominerals (needed in larger amounts) and trace minerals (required in smaller quantities). Macrominerals include calcium, phosphorus, magnesium, sodium, potassium, and chloride. These support bone structure, fluid balance, nerve transmission, and muscle function. Trace minerals, including iron, zinc, copper, manganese, and selenium, are vital for processes like oxygen transport, immune function, and antioxidant activity.
- The human body cannot synthesize most micronutrients in sufficient quantities, making dietary intake crucial. Deficiencies can lead to various health problems – from anemia (iron deficiency) to compromised immune function (zinc deficiency) and impaired cognitive development (iodine deficiency). Conversely, excessive intake, particularly of fat-soluble vitamins and certain minerals, can lead to toxicity.
- A balanced diet featuring diverse whole foods typically provides adequate micronutrients. However, certain populations may require supplementation, including pregnant women, elderly individuals, those with restricted diets, or people with specific medical conditions. Regular consumption of fruits, vegetables, whole grains, lean proteins, and dairy products helps ensure sufficient micronutrient intake for optimal health.
