Micronutrients - why are they important?
Most people know what macronutrients are - the carbohydrates, fats and proteins we consume in large amounts in order to provide energy for metabolism to occur, amongst other things. They are the fuel to make our 'engine run.' Micronutrients on the other hand are required in smaller amounts and are essential for many different processes throughout the body. They orchestrate a whole range of functions from bone growth to brain function and must be consumed in our diet for optimum health as our bodies cannot make them on our own. Micronutrients consist of vitamins and minerals and can be divided into 4 subtypes:
- water-soluble vitamins
- fat-soluble vitamins
- macrominerals
- trace minerals
What are the different types of vitamins?
The water-soluble vitamins are not easily stored and get flushed out of your system through urine when taken in excess. Many of them however are coenzymes that help trigger important chemical reactions throughout the body. Some of their functions include: (source of table below from https://www.healthline.com/nutrition/micronutrients#types-and-functions
- Vitamin B1 (thiamine): Helps convert nutrients into energy
- Vitamin B2 (riboflavin): Necessary for energy production, cell function and fat metabolism
- Vitamin B3 (niacin): Drives the production of energy from food
- Vitamin B5 (pantothenic acid): Necessary for fatty acid synthesis
- Vitamin B6 (pyridoxine): Helps your body release sugar from stored carbohydrates for energy and create red blood cells
- Vitamin B7 (biotin): Plays a role in the metabolism of fatty acids, amino acids and glucose
- Vitamin B9 (folate): Important for proper cell division
- Vitamin B12 (cobalamin): Necessary for red blood cell formation and proper nervous system and brain function
- Vitamin C (ascorbic acid): Required for the creation of neurotransmitters and collagen, the main protein in your skin
That fat-soluble vitamins once consumed are stored in your liver and fatty tissue for future use. They include (source from https://www.healthline.com/nutrition/micronutrients#types-and-functions)
- Vitamin A: Necessary for proper vision and organ function
- Vitamin D: Promotes proper immune function and assists in calcium absorption and bone growth
- Vitamin E: Assists immune function and acts as an antioxidant that protects cells from damage
- Vitamin K: Required for blood clotting and proper bone development
What about minerals?
Minerals can be macrominerals (required in larger doses) or trace minerals. Macrominerals include: (source: https://www.healthline.com/nutrition/micronutrients#types-and-functions)
- Calcium: Necessary for proper structure and function of bones and teeth. Assists in muscle function and blood vessel contraction
- Phosphorus: Part of bone and cell membrane structure
- Magnesium: Assists with over 300 enzyme reactions, including regulation of blood pressure
- Sodium: Electrolyte that aids fluid balance and maintenance of blood pressure
- Chloride: Often found in combination with sodium. Helps maintain fluid balance and is used to make digestive juices
- Potassium: Electrolyte that maintains fluid status in cells and helps with nerve transmission and muscle function
- Sulfur: Part of every living tissue and contained in the amino acids methionine and cysteine
The trace minerals are required in smaller amounts however are still very important (source: https://www.healthline.com/nutrition/micronutrients#types-and-functions)
- Iron: Helps provide oxygen to muscles and assists in the creation of certain hormones
- Manganese: Assists in carbohydrate, amino acid and cholesterol metabolism
- Copper: Required for connective tissue formation, as well as normal brain and nervous system function
- Zinc: Necessary for normal growth, immune function and wound healing
- Iodine: Assists in thyroid regulation
- Fluoride: Necessary for the development of bones and teeth
- Selenium: Important for thyroid health, reproduction and defense against oxidative damage
So as you can see, these vitamins and minerals play a vitally important role in just about every facet of our bodies. Consuming the right amount is key to optimal health and may help fight against some diseases. Vitamins and minerals can act as antioxidants which may protect against cell damage in certain types of cancers - for example adequate intakes of vitamins A and C have been shown to lower the risks of some cancers. In terms of minerals, as an example, low blood levels of selenium have been linked to higher risk of heart disease.
Micronutrients are required in optimum amounts, as getting too much or too little can manifest as a disease state. Deficiencies are more common than toxicity but the latter is often due to supplements (not through food sources). One of the more common deficiencies we can relate to is low iron in women. In fact it's estimated that one in four women have low iron compared with one in thirty men! What are some other common deficiencies in Australia? (source https://coach.nine.com.au/diet/nutrients-australian-health-survey/7beba073-7c09-49f1-8eeb-805d86c4c15f#10)
- Calcium - its estimated that 73% of women and 51% of men don't meet their calcium requirements
- B6- about 25% of men and 48% of women don't get adequate amounts of vitamin B6
- Magnesium - about 1/3 of adults don't meet requirements!
- Folate - only about 1 in 12 women don't get enough but this is a very improtant vitamin and so was worth mentioning
So when you think about your own diet and how your general health is, are you getting enough micronutrients? I certainly wasn't until I embarked on my own health journey through Naturopath Nicole Woodcock. I have added so much more variety through increasing nuts, seeds and vegetables in my diet and I'm certianly reaping the rewards! If you think you may be deficient in something, you can discuss this with your GP and get some bloods taken to see where you're at. Consulting an expert such as a dietician/ nutritionist / naturopath can also help ascertain if you're meeting your needs. Never self-prescribe supplements, always be guided by the experts...…