Micronutrients are essential elements that are required by the body in small amounts for optimal health and function. They include:
Vitamins:
- Fat-soluble vitamins: Vitamin A, vitamin D, vitamin E, vitamin K
- Water-soluble vitamins: Vitamin C, vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B5 (pantothenic acid), vitamin B6 (pyridoxine), vitamin B7 (biotin), vitamin B9 (folate), vitamin B12 (cobalamin)
Minerals:
- Macrominerals: Calcium, phosphorus, potassium, sodium, chloride, magnesium, sulfur
- Microminerals (trace elements): Iron, zinc, iodine, selenium, copper, manganese, fluoride, chromium, molybdenum
Trace Elements:
- Essential trace elements: Zinc, iodine, selenium, copper, manganese
- Possibly essential trace elements: Chromium, molybdenum
- Ultra-trace elements: Lithium, vanadium, nickel, boron, arsenic
Roles of Micronutrients:
Micronutrients play crucial roles in numerous bodily functions, including:
- Energy production (e.g., B vitamins)
- Hormone production (e.g., iodine)
- Immune function (e.g., vitamin C, zinc)
- Bone health (e.g., calcium, vitamin D)
- Red blood cell formation (e.g., iron, vitamin B12)
- Cognition and brain development (e.g., iodine, zinc)
- Antioxidant protection (e.g., vitamin C, E, selenium)
Sources of Micronutrients:
Micronutrients can be obtained from a balanced diet that includes a variety of fruits, vegetables, whole grains, dairy products, and lean protein sources. Fortification of foods and dietary supplements can also contribute to micronutrient intake.