Understanding vitamins and minerals and their essential functions in the body.
Micronutrients are vitamins and minerals required in small quantities but essential for proper body function. Unlike macronutrients (proteins, carbohydrates, fats), which provide energy, micronutrients support metabolism, immune function, and tissue repair.
Your body cannot produce most micronutrients, so they must come from food or supplements. Even small deficiencies can affect energy, mood, and long-term health.
Fat-soluble vitamins dissolve in dietary fats and are stored in body tissues.
Functions: Vision, immune function, skin health, gene regulation.
Sources: Sweet potatoes, carrots, spinach, kale, liver, eggs.
Functions: Calcium absorption, bone health, immune regulation, mood.
Sources: Fatty fish, egg yolks, mushrooms, sunlight exposure.
Functions: Antioxidant protection, cell membrane stability, immune support.
Sources: Nuts, seeds, vegetable oils, leafy greens.
Functions: Blood clotting, bone metabolism, calcium regulation.
Sources: Leafy greens, broccoli, Brussels sprouts, cabbage.
Water-soluble vitamins dissolve in water and are not stored long-term, requiring regular dietary intake.
Functions: Energy metabolism, nervous system function, cell division, DNA synthesis.
Sources: Whole grains, meat, eggs, legumes, leafy greens, nuts.
Types: B1, B2, B3, B5, B6, B7, B9 (folate), B12.
Functions: Immune support, collagen synthesis, antioxidant protection, iron absorption.
Sources: Citrus fruits, berries, peppers, broccoli, tomatoes, kiwi.
Functions: Bone and tooth structure, muscle contraction, nerve function, blood clotting.
Sources: Dairy products, leafy greens, fortified plant-based milks, sardines.
Functions: Oxygen transport, energy production, immune function.
Sources: Red meat, poultry, legumes, spinach, fortified cereals.
Functions: Immune function, wound healing, protein synthesis, growth.
Sources: Meat, shellfish, legumes, seeds, nuts.
Functions: Energy production, muscle relaxation, nerve function, bone health.
Sources: Seeds, nuts, whole grains, leafy greens, legumes.
Functions: Heart rhythm, muscle contraction, fluid balance, blood pressure regulation.
Sources: Bananas, potatoes, sweet potatoes, beans, spinach.
Functions: Antioxidant protection, thyroid function, immune support.
Sources: Brazil nuts, fish, meat, eggs, whole grains.
Deficiencies occur when intake falls below requirements. Symptoms vary but may include fatigue, weakness, impaired immunity, and cognitive issues. Risk factors include restrictive diets, malabsorption conditions, and certain medications.
Note: If you suspect a micronutrient deficiency, consult a healthcare professional. Blood tests can identify specific deficiencies, and treatment depends on the cause and severity.