Today let’s talk about micronutrients !!!
Firstly We all already knew about macronutrients (carbs, proteins, fats) and we use to track them, but are you aware of micronutrients and their importance. Yes, they are very essential for the proper functioning of your body and Basically, these are of two types :
One of the micronutrients is vitamin
The various organic compounds, which are not produced by our body, we have to take them from the food. These vitamins are found naturally in foods from plant and animal sources. They are essential for normal body function, growth, and development.
Some vitamins are fat-soluble, where some of them are water-soluble. There are two types of vitamins :
1. Water-soluble vitamins
The vitamins which are soluble in water, we need to consume these vitamins on a daily basis as they are not stored in the human body they keep flushing out from our body with the water. We have to supplement them through food or dietary supplements.
Vitamin B1 (thiamine): It enables the body to use carbohydrates as the energy source.
Vitamin B2 (riboflavin): Is needed for growth and maintaining good health.
Vitamin B3 (niacin): It helps the digestive system, maintains our skin.
Vitamin B5 (pantothenic acid): It helps to convert carbohydrates into glucose, to fuel our body, also helps to prevent acne.
Vitamin B6 (pyridoxine): It helps in brain development in kids and Brain functioning in all ages.
Vitamin B7 (biotin): It is needed to metabolize fats, carbohydrates, and protein.
Vitamin B9 (folate): Is necessary for the production of red blood cells also helps in tissue growth and cell function.
Vitamin B12 (cobalamin): It helps to keep the body’s nerve and blood cells healthy and helps make DNA.
Vitamin C (ascorbic acid): It is necessary for the growth, development, and repair of all the body tissues.
2. Fat-soluble vitamins
The vitamins which dissolve in fat, they get stored in our fatty tissues for a period of time, they also come from the plants and animal sources of food.
Vitamin A: Is essential for good eyesight, also required to maintain a proper immune system.
vitamin D: It helps in the absorption of calcium and phosphorus.
Vitamin E: Is a powerful antioxidant possess anti-aging properties.
Vitamin K: It helps in blood clotting, also essential for the functioning of several proteins.
the second micronutrient is minerals
Minerals are the solid compounds occurring in nature as well as important micronutrients. And they are very necessary for our body to stay healthy, as well as it keeps our muscles, bones, heart & brain working properly.
It also helps in the production of enzymes and hormones. And we can divide these minerals into two parts:
These are minerals which we have to consume in large amount.These Macro-minerals are:
Calcium: It helps to maintain strong bones and teeth and in addition to it also helps heart, muscles, and nerves to work appropriately.
Magnesium: It is needed for the various biochemical reactions inside the human body
Potassium: It helps in muscle contraction, heart function, and maintain the water balance of the body.
Sodium: It helps to control blood pressure and blood volume.
Chloride: It helps to maintain the fluid and electrolyte balance in the body.
phosphorus: Plays an important role in the health of your bones, muscles, kidneys, and blood vessels, as well as each cell in your body.
Sulfur: helps in metabolizing the food, making protein, building, and repairing DNA.
These are the mineral which we need to take in trace amount.
Copper: It is essential for the growth, development, and maintenance of connective tissues, bone, brain, heart, and other organs.
Iron: Helps in the synthesis of a blood protein called hemoglobin.
Zinc: It helps to produce the key sex hormones.
Manganese: it is necessary for the formation of bones and connective tissue, such as cartilage.
Iodine: The body needs iodine to make thyroid hormones, which plays a very essential role.
Flouride: It is very beneficial for our teeth.
Selenium: It is a very powerful antioxidant, it may protect our heart from various diseases.
We have covered all the micronutrients under which we have learned about the vitamins &minerals their types, sources, and the RDA (Recommended Dietary Allowance). as much we are concern with the macronutrients that much concern we all have to take for the micronutrients because all things work in balance form and this all supports you to live a healthy and long life.