What Are Micronutrients?
Micronutrients are basically vitamins and minerals needed in smaller amounts. There are many different types of vitamins and minerals that we need to consume to be healthy. There are two main types of vitamins: fat-soluble vitamins and fat-insoluble vitamins (or water-soluble vitamins). Fat-soluble vitamins dissolve in fats and can be stored in the body. Vitamins A, D, E, and K are fat-soluble vitamins. Fat-insoluble vitamins need to dissolved in water before our bodies can absorb them and cannot be stored. Fat-insoluble vitamins need to be replaced more often because they cannot be stored in our bodies. Vitamins C and B group are fat-insoluble vitamins. Some significant minerals we consume are iron and calcium.
Vitamin
|
Role
|
Sources
|
Deficiency
|
A
| Prevents eye problems, strengthens immune system, needed for growth and development of cells, and promotes healthy skin. | Eggs, greens (carrots, pumpkin), fruits (papaya, mango). | Near blindness, dry skin, and increased risk of infections. |
D
| Helps absorb calcium- strengthens bones, plays a part in immunity, and controls cell growth. | Exposure to sun, egg yolk, oily fish (salmon, tuna), orange juice. | Rickets (softening of bone in legs), osteoporosis, increased risk of disease, and hypertension (high blood pressure). |
E
| Protects cells from damage, aids in health of red blood cells, decreases the risk of heart disease and common cancers. | Vegetable oils, nuts, avocados, and whole grains. | A rare deficiency, weakens muscles and causes involuntary muscle movements. |
K
| Plays a key role in healthy blood clotting, bone health, and makes proteins which are needed for our blood, bones, and kidneys. | Leafy-green vegetables (spinach, broccoli), and vegetable oil. | Risk of hemorrhages and unhealthy blood clotting. |
C
| Produces collagen (a tissue that holds cells together), promotes healthy bones, teeth, gums, and blood vessels, helps heal wounds, and contributes to brain function. | Citrus fruits (strawberries, kiwi, guava), tomatoes, spinach, and broccoli. | Risk of anemia, decreased ability to fight infections, gingivitis, and swollen and painful joints. |
B12
| Helps produce red blood cells and plays an important role in nerve cell function. | Fish, red meat, cheese, and eggs. | Lack of red blood cell production (called anemia). |
B6
| Significant in normal brain and nerve function, helps break down proteins, and helps produce red blood cells. | Potatoes, bananas, beans, and seeds. | Risk of anemia and weakened immune system. |
The Minerals:
There are many minerals that are needed in our diets, but calcium and iron are two key minerals. Calcium strengthens our bones and teeth and prevents osteoporosis (weakened bones). Dairy is the main source of calcium; however, calcium can be obtained from leafy greens (spinach, lettuce, and broccoli). Iron helps red blood cells carry oxygen throughout the body. Iron can be obtained from red meat, fish, beans, and leafy greens. Girls especially, need to be aware of their iron intake because they lose large amounts of iron during menstruation.
References:
http://www.nlm.nih.gov/medlineplus/ency/article/002404.htm
Pictures:
http://kidshealth.org/teen/food_fitness/nutrition/headers_92852/T_Vitamins_and_Minerals_1.jpg
http://0.s3.envato.com/files/68232312/vitaminwheel%20Preview.jpg
http://indianapublicmedia.org/eartheats/files/2012/05/farmers-market1-e1337739973275-940x627.jpg
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