When you look at a nutrition label, you’ll see familiar terms like carbohydrates, protein, and fat. You might also see terms that are less familiar, like vitamin K, selenium, and sulfur. These are all micronutrients that play big roles in health, and there are a lot of them.
Vanessa King RDN Nutrition Academystates that many people focus on macronutrients but ignore micronutrients: “Micronutrients, vitamins and minerals support the body’s functions and may be key to improved health and performance.”
Unlike macronutrients (carbohydrates, fats, and proteins), vitamins and minerals are needed by the body in much smaller amounts. microNutrients. “But don’t think that just because they’re in small amounts doesn’t mean they’re not important,” King says.
Micronutrients “play an important role in the overall health of the body at the cellular level,” he says. Food Trends“It is used to maintain energy levels, support the immune system and prevent illness.”
Read on to learn more about micronutrients and where you can get them from your diet to maintain optimal health.
What are micronutrients?
“Micronutrients are vitamins and minerals that the body needs in small amounts for various physiological functions,” says Reisdorf. Examples include (but are not limited to) vitamins A, B complex, C, E, sulfur, magnesium, and folate, all of which have different functions for the body.
Micronutrients are essential for life but don’t provide calories for energy. Many nutrients act as antioxidants, including vitamins A, C, and E, beta-carotene, and the mineral selenium. Antioxidants help reduce inflammation in the body, says King.
It’s also important to know whether a vitamin is water-soluble or fat-soluble: “Water-soluble vitamins aren’t stored in the body and need to be taken frequently, while fat-soluble vitamins are stored in fat and require dietary fat for absorption,” King explains.
Why are micronutrients necessary?
So what exactly do micronutrients do?
“Micronutrients are essential for every process in your body to function properly. They work closely with other substances in your body to produce energy, make new proteins, build healthy bones, and support brain and heart health,” says King. Plus, you need micronutrients to properly metabolize macronutrients, so the two work hand in hand.
Micronutrients help synthesize DNA, boost the immune system, and maintain healthy nerve and brain function, Reisdorff says.
“Micronutrients also help produce enzymes, hormones, and other substances the body needs to function,” she says. “Not getting enough of them can lead to deficiencies, which can cause a weakened immune response, skin disorders, and bone abnormalities.”
Signs that you may be deficient in micronutrients
If you eat a varied, whole food diet and have no underlying health issues, you probably have little to worry about, but because vitamins and minerals are essential for supporting a variety of bodily functions, deficiencies can manifest in a variety of ways, says King.
Common micronutrient deficiencies are vitamins A, C, D, E, choline, calcium, magnesium and potassium, which can affect eye, bone, heart and muscle health, says King. Your doctor or nutritionist may recommend blood tests to assess whether you have a vitamin or mineral deficiency.
Symptoms that may be related to vitamin and mineral deficiencies include:
- Chronic fatigue and weakness may be caused by a deficiency of iron, vitamin D, or B vitamins.
- Poor night vision can be a sign of Vitamin A deficiency.
- Hair loss or skin rashes could mean you may be deficient in biotin (vitamin B7), zinc, or vitamin E.
- Bone pain and muscle weakness can be signs of Vitamin D deficiency.
How to get more micronutrients
As always, consult with a relevant professional to determine your optimal micronutrient needs and any specific health concerns or nutritional deficiencies you may have.
In general, to meet your micronutrient needs, King says you should “plan your plate” before a meal and aim to include a variety of foods to meet your micronutrient needs.
Here are some tips to help you get some solid micronutrients into your diet:
- Half your plate should be made up of non-starchy vegetables and fruits of a variety of colors. This is a good rule of thumb, but generally speaking, the more colors, the more micronutrients. (For example, spinach, blueberries, and red cabbage all provide antioxidants, iron, and vitamins A and C.)
- Make 1/4 of your plate a lean protein like salmon, sea bass, chicken, canned fish tofu, or lean beef, which provide iron, zinc, vitamin A, calcium, and phosphorus.
- Fill the final quarter of your plate with starchy vegetables and fortified, nutrient-rich whole grains like sweet potatoes, brown rice, quinoa and whole wheat bread, which are rich in B vitamins and iron.
9 Foods to Help You Get Micronutrients
Below are some more simple food recommendations from King and Reisdorff for foods that can help boost a healthy micronutrient profile:
- Brazil nuts (selenium, magnesium, vitamin B6)
- Milk, yogurt, and cheese (calcium, phosphorus, vitamins A and D. Note that the fat content of dairy products, i.e. full-fat or low-fat, does not affect the amount of micronutrients)
- Spinach (vitamins A, C, K, iron, magnesium)
- Sweet potato (vitamins A, C, manganese)
- Almonds (vitamin E, magnesium, manganese)
- Salmon (vitamin D, omega-3 fatty acids, selenium)
- Bell peppers (vitamins C, A, B6)
- Beef liver (vitamin A, B12, iron)
- Oysters (zinc, vitamin B12, copper)
Perry is a New York City native and based writer. She has a BA in Psychology from Columbia University and is a graduate of the Natural Gourmet Institute’s culinary school, which specializes in plant-based cooking, which is now the Natural Gourmet Center of the Institute of Culinary Education. Her work has appeared in the New York Post, Men’s Journal, Rolling Stone, Oprah Daily, Insider.com, Architectural Digest, Southern Living, and more. She’s probably seen the Dave Matthews Band in your hometown, and she never turns down a Bloody Mary. For more information, visit VeganWhenSober.com.
