Understanding Micronutrients: Which Ones To Include In Your Daily Diet

When it comes to meeting the nutritional requirements of the body, micronutrients are seen to be a big group. These consist of many vitamins and minerals necessary for energy production, immune function, blood clotting, body growth, bone health, fluid balance, and many other processes. Even though they are required in a much smaller amount as compared to other nutrients, they are still needed.

Consuming them is essential as the human body is not equipped to make it and therefore, they have to be derived from the food. The micronutrient distribution varies from food to food. Therefore, it is better to include a whole bunch of different food items in the daily diet to get enough of all kinds of micronutrients.

Types of Micronutrients
When it comes to generating energy from nutrients, the process of energy metabolism plays out. According to nutrition experts, energy in the form of ATP is derived through the breakdown of macronutrients which are mainly carbohydrates, fats, and proteins. At the same time, many micronutrients, coenzymes, oxygen, and water are also involved. There are mainly four categories in which micronutrients are divided. They are water-soluble, fat-soluble, macrominerals, and trace minerals. Regardless of their type, the vitamins and minerals get absorbed in the body in similar ways and interact in many of the different body processes.

Water Soluble
Because most of the vitamins get dissolved in water, they are known as water-soluble. They cannot be easily stored in your body and get flushed out with body excrement when consumed in excess. Every water-soluble vitamin is unique and has its own function to play.

For an instance, most B vitamins act as coenzymes. Their job is to trigger important chemical reactions which are necessary for energy production.

Fat Soluble
As suggested by the name, these do not dissolve in the water and are best absorbed in the body when consumed alongside some source of fat. After consumption, these get stored in your liver and fatty tissues for future use. Some of these are Vitamin A, which is necessary for proper vision and organ function, and Vitamin D, which promotes proper immune function and assists in calcium absorption and bone growth.

Apart from these, Vitamin E helps to assist in immune function and acts as an antioxidant in protecting cells from damage and Vitamin K is required to promote blood clotting and proper bone development.

Macrominerals
These are required by the body in larger quantities than trace minerals so that they can perform their specific roles in the body without any difficulty. Some of their functions are as follows.

Calcium: Required for bone and teeth structure and functions. Also assists in muscle functions and blood vessel contradiction.
Phosphorus: Part of the bone and cell membrane structure.
Magnesium: Assists with more than 300 enzyme reactions and also helps in regulating blood pressure in the body.
Sodium: It is an electrolyte in the body that aids fluid balance and also is instrumental in the maintenance of blood pressure.
Chloride: Found often in combination with sodium, it helps to maintain fluid balance and make digestive juices.
Potassium: Another electrolyte, it maintains the fluid status in cells and helps with nerve transmission and muscle function.
Sulfur: Part of every living tissue and contained in the amino acids – methionine and cysteine.

Trace Minerals
These are needed in the body in much smaller amounts than macronutrients. Despite their small requirements, they still play a key part in enabling important functions of the body. For example, iron helps in providing oxygen to muscles and assists in the creation of certain hormones. Manganese assists in carbohydrates, amino acids, and cholesterol metabolism.

Copper is required for connective tissue formation, along with assisting normal brain and nervous system functions. Zinc is considered necessary for normal growth, immune functions, and wound healing. Thyroid regulation is assisted by zinc, and fluoride is vital for the development of bones and teeth. Last but not the least, selenium is essential for thyroid health, reproduction, and defense against oxidative damage. 

Summary
Depending on what functions they have, there are certain micronutrients, which also play a key role in the prevention and fight of many diseases. For optimal health, therefore, an adequate intake of all kinds of micronutrients is important.