What micronutrients are required by the body? Micronutrients are essential nutrients that our bodies need in small quantities to function properly. Unlike macronutrients such as carbohydrates, fats and proteins, which are required in large quantities to provide the energy our bodies need, micronutrients are essential in minute quantities but play a crucial role in regulating biological processes. Micronutrients are vitamins and minerals that act as cofactors in numerous biochemical reactions and support various metabolic processes. In this post, we will explore in detail the characteristics, functions and dietary sources of the main micronutrients.
Vitamins: micronutrients required by the body
Vitamins are essential organic compounds that play a vital role in many of the body’s chemical reactions. There are two types of vitamins: water-soluble (vitamins C and B) and fat-soluble (vitamins A, D, E and K). They perform different functions in the body.
Water-soluble vitamins
- Vitamin C (ascorbic acid)
Vitamin C is a powerful antioxidant that helps protect cells against damage caused by free radicals. It is essential for the synthesis of collagen, an important protein for healthy skin, bones, tendons and blood vessels. Vitamin C also plays a role in the immune system and promotes the absorption of non-haem iron from plant sources.
Good food sources of vitamin C include citrus fruits (oranges, lemons, grapefruit), kiwis, strawberries, peppers, broccoli and spinach.
- B vitamins (B1, B2, B3, B5, B6, B7, B9, B12)
B vitamins play an essential role in energy metabolism, the production of energy from the carbohydrates, fats and proteins we consume. They also support the functioning of the nervous system, the synthesis of red blood cells, the maintenance of healthy skin and hair, and the formation of DNA and neurotransmitters.
Good dietary sources of B vitamins include whole grains, legumes, nuts, seeds, dairy products, eggs, lean meats and fish.
- Vitamin H (biotin)
Biotin plays an important role in the metabolism of fats, proteins and carbohydrates. It is essential for healthy hair, skin and nails. Biotin is also involved in the regulation of gene expression.
Good dietary sources of biotin include eggs, nuts, seeds, legumes, liver and dairy products.
Fat-soluble vitamins
- Vitamin A
Vitamin A is essential for vision, healthy skin and mucous membranes, growth and development, and proper functioning of the immune system. It also acts as an antioxidant, protecting cells against damage caused by free radicals.
Good dietary sources of vitamin A are foods of animal origin such as liver, eggs and dairy products in the form of retinol. Plant foods provide provitamin A (carotenoids), which our bodies can convert into vitamin A. Carrots, sweet potatoes, spinach and mangoes are good sources of provitamin A.
- Vitamin D
Vitamin D is essential for bone health, as it helps regulate the absorption of calcium and phosphorus in the intestine. It plays a role in immune system function and can have beneficial effects on heart health and mental well-being.
The main source of vitamin D is skin synthesis under the action of the sun’s rays. However, certain foods such as oily fish (salmon, mackerel, sardines), eggs and mushrooms can also contribute to vitamin D intake.
- Vitamin E
Vitamin E is a powerful antioxidant that protects cells against oxidative damage. It also plays a role in maintaining the health of cell membranes, skin and eyes.
The main sources of vitamin E are vegetable oils (wheat germ oil, sunflower oil, olive oil), nuts, seeds and avocados.
- Vitamin K
Vitamin K is essential for blood clotting, which helps stop bleeding in the event of injury. It is also involved in bone health, helping to bind calcium in the bones.
Food sources of vitamin K include green leafy vegetables (spinach, kale, broccoli), vegetable oils and animal products (liver, eggs).
Minerals: micronutrients required by the body
Essential inorganic elements play a key role in many physiological functions. We classify them into two categories: major minerals (calcium, phosphorus, magnesium, sodium, potassium, chlorine), which the body requires in relatively large quantities, and oligo-elements (iron, zinc, copper, iodine, selenium, fluorine, manganese, chromium, molybdenum), which the body requires in smaller quantities.
Major minerals are required by the body in large quantity
- Calcium
Calcium is essential for healthy bones and teeth. It also plays an important role in nerve transmission, muscle contraction and blood coagulation.
Dairy products such as milk, yoghurt and cheese contain calcium in large quantities. It is also present in green leafy vegetables, almonds, canned sardines and tofu.
- Magnesium
Magnesium is involved in over 300 enzymatic reactions in our body. It plays an essential role in DNA synthesis, energy production, muscle and nerve function, as well as the regulation of blood glucose levels.
Main sources of magnesium include legumes, nuts, seeds, whole grains, green leafy vegetables, dark chocolate and avocado.
- Potassium
Potassium is important for muscle and nerve function, as well as for maintaining our body’s water and acid-base balance. It also plays a role in regulating blood pressure.
Potassium is abundant in bananas, potatoes, spinach, beans, lentils and avocados.
- Sodium
Sodium is essential for our body’s water balance and blood pressure regulation. However, excessive sodium intake can lead to water retention and increased blood pressure.
Table salt (sodium chloride) is the main source of sodium in the diet, but it is also present in many processed foods and industrial preparations.
Oligo-elements are required by the body in small quantity
- Iron
Iron is an essential constituent of haemoglobin, the protein in red blood cells that carries oxygen around the body. It also plays a role in energy production and immune system function.
Iron is present in foods of animal origin (red meat, poultry, fish) in the form of haem iron, which is well absorbed by our bodies. Plant foods (legumes, whole grains, spinach) contain non-haem iron, which is less well absorbed, but can be improved by eating foods rich in vitamin C.
- Zinc
Zinc plays an essential role in immune system function, DNA and protein synthesis, wound healing, and skin and hair health.
Zinc-rich foods include red meats, shellfish, legumes, seeds, nuts and dairy products.
- Iodine
Iodine is an essential constituent of thyroid hormones, which are responsible for regulating energy metabolism and cell growth. Insufficient iodine intake can lead to thyroid problems and developmental disorders.
Seafood, such as fish and shellfish, as well as in certain foods enriched with iodized salt.
- Selenium
Selenium is an important antioxidant that helps protect cells from free radical damage. It is also essential for immune system function and thyroid health.
Brazil nuts, fish, meat, eggs, mushrooms and whole grains contain Selenium.
- Copper
Copper plays a role in collagen formation, skin and hair pigmentation, as well as immune and nervous system function.
Seafood, nuts, seeds, liver and green leafy vegetables contain copper.
- Manganese
Manganese plays a role in a number of enzymatic reactions, notably those linked to carbohydrate and lipid metabolism.
Fruits, vegetables, nuts, seeds, tea and wholegrain cereals are a good source of manganese.
Conclusion
Micronutrients required by the body, that are vitamins and minerals, are essential for maintaining good health and optimal body function. Each micronutrient plays a specific role in numerous physiological functions, from energy metabolism and immune function to bone, skin and hair health. A balanced and varied diet, including a wide variety of natural foods, is the key to ensuring that our bodies receive all the micronutrients they need for optimal health.
