Micronutrients Explained
A comprehensive overview of vitamins and minerals essential for bodily functions
Understanding Micronutrients
Micronutrients are organic and inorganic compounds required in smaller quantities compared to macronutrients but are essential for maintaining health. They include vitamins and minerals, each with specific roles in supporting bodily functions.
Vitamins
Organic compounds produced by living organisms. Vitamins support enzyme function, energy production, and immune response. They are categorized as either water-soluble or fat-soluble.
Minerals
Inorganic elements that support bone structure, muscle function, and countless enzymatic processes. Minerals are obtained exclusively through diet.
Fat-Soluble Vitamins
These vitamins dissolve in fat and are stored in body tissues. They can accumulate over time.
Vitamin A
Sources: Sweet potatoes, carrots, spinach, kale, squash
Functions: Supports vision, immune function, and skin health. Plays a role in gene expression and cellular communication.
Vitamin D
Sources: Fatty fish, egg yolks, mushrooms, fortified dairy
Functions: Essential for calcium absorption, bone health, and immune function. Supports muscle function and calcium regulation.
Vitamin E
Sources: Nuts, seeds, vegetable oils, leafy greens
Functions: Functions as an antioxidant, protecting cells from oxidative stress. Supports immune function.
Vitamin K
Sources: Leafy greens, broccoli, Brussels sprouts, cabbage
Functions: Essential for blood clotting and bone mineralization. Involved in protein activation.
Water-Soluble Vitamins
These vitamins dissolve in water and are not stored in significant amounts. Regular dietary intake is necessary.
Vitamin C
Sources: Citrus fruits, berries, peppers, broccoli, tomatoes
Functions: Supports immune function and collagen synthesis. Functions as an antioxidant.
B Vitamins
A group of eight vitamins that collectively support energy metabolism and nervous system function.
- B1 (Thiamine): Supports energy metabolism; found in whole grains, pork, legumes
- B2 (Riboflavin): Supports energy production; found in eggs, almonds, mushrooms
- B3 (Niacin): Supports DNA repair; found in chicken, tuna, peanuts
- B5 (Pantothenic Acid): Supports hormone production; found in mushrooms, avocados, eggs
- B6 (Pyridoxine): Supports amino acid metabolism; found in chickpeas, bananas, salmon
- B7 (Biotin): Supports hair and skin health; found in eggs, almonds, sweet potatoes
- B9 (Folate): Supports cell division; found in leafy greens, legumes, asparagus
- B12 (Cobalamin): Supports nerve function; found in animal products, fortified cereals
Major Minerals
Minerals needed in relatively larger quantities (though still much less than macronutrients).
Calcium
Sources: Dairy products, leafy greens, fortified plant-based milks, tofu
Functions: Essential for bone structure and strength. Supports muscle contraction, nerve transmission, and blood clotting.
Phosphorus
Sources: Meat, dairy, nuts, legumes, whole grains
Functions: Works with calcium for bone health. Essential for energy production and cell structure.
Magnesium
Sources: Nuts, seeds, leafy greens, whole grains, legumes
Functions: Supports muscle and nerve function. Involved in energy production and protein synthesis.
Sodium and Potassium
Sources: Various foods; potassium in fruits, vegetables, legumes
Functions: Regulate fluid balance and nerve transmission. Essential for blood pressure regulation.
Trace Minerals
Minerals needed in very small quantities but still essential for health.
| Mineral | Key Sources | General Functions |
|---|---|---|
| Iron | Red meat, poultry, legumes, spinach, fortified cereals | Oxygen transport in blood; supports energy production |
| Zinc | Shellfish, meat, legumes, nuts, seeds | Supports immune function; involved in protein synthesis |
| Selenium | Brazil nuts, seafood, eggs, whole grains | Antioxidant function; supports thyroid function |
| Copper | Shellfish, nuts, seeds, whole grains | Supports iron metabolism; involved in collagen formation |
| Iodine | Seafood, seaweed, dairy, eggs | Essential for thyroid hormone production |
| Manganese | Whole grains, nuts, legumes, tea | Supports bone health and metabolism |
Important Limitations and Context
This website offers general educational information and is not intended to provide personalized medical or dietary advice. The content does not constitute a substitute for professional consultation, diagnosis, or treatment. Dietary needs and health conditions vary among individuals, and readers should consult with qualified healthcare professionals for personalized guidance. The information presented aims to explain concepts and describe phenomena, without influencing personal health decisions or promoting specific actions.