Micronutrients are the essential vitamins and minerals required by any living entity, it supplements the major nutrients like protein, carbohydrate, and fat and helps in regulating mental and physical wellbeing of any living organism. The essential vitamins are Vitamin A, B, C, D, E, and K, and minerals are calcium, phosphorous, magnesium, chloride, sodium, potassium, sulphur, iron, manganese, copper, zinc, iodine, fluoride, and selenium.
Types of Micronutrients
Water-Soluble Vitamins:
These are the vitamins that dissolve in water and are easily flushed out from the body in case of excessive consumption. These vitamins are difficult to store in the body for later use, hence regular consumption of the required amount is needed to maintain its balance in the body. The water-soluble vitamins along with their functions are provided in Table 1.
Table 1
Vitamins |
Functions |
| Vitamin B1 (Thiamine) | Converts Nutrients into Energy |
| Vitamin B2 (Riboflavin) | Essential for cell function and metabolism |
| Vitamin B3 (Niacin) | Converts food into energy |
| Vitamin B5 (Pantothenic Acid) | Essential for the fatty acid synthesis |
| Vitamin B6 (Pyridoxine) | Releases sugar from stored carbohydrates, and create red blood cells |
| Vitamin B7 (Biotin) | Metabolism of fatty acid, amino acids and glucose |
| Vitamin B9 (Folate) | Important for cell division |
| Vitamin B12 (Cobalamin) | Necessary for red blood cell formation, neural system, and brain functioning |
| Vitamin C (Ascorbic Acid) | Formulation of neurotransmitters, and collagen |
The above table illustrates the necessary function of water-soluble. The functions mentioned are highly important for maintaining individual health and require regular consumption of vitamin-rich diets. The source of these vitamins and their recommended daily allowances (RDA) for an adult are summarised in Table 2.
Table 2
Vitamins |
Source |
RDA for an Adult |
| Vitamin B1 (Thiamine) | Whole grain, fish, meat, beef, liver, dried milk, nuts, oats, oranges, pork, eggs, seeds, legumes, peas, and yeast | 1.1-1.2 mg |
| Vitamin B2 (Riboflavin) | Organ meats, egg, milk, asparagus, broccoli, and spinach | 1.1-1.3 mg |
| Vitamin B3 (Niacin) | Meat, salmon, leafy veggies, beans, fish, chicken, turkey, pork, beef, mushrooms, brown rice, peanuts, avocados, green peas, | 14-16 mg |
| Vitamin B5 (Pantothenic Acid) | Organ meats, mushrooms, beans, peas, lentils, nuts, dairy products, tuna, avocado | 5 mg |
| Vitamin B6 (Pyridoxine) | Fish, pork, milk, whole grain cereals, eggs, veggies, soybeans, carrots, potatoes | 1.3 mg |
| Vitamin B7 (Biotin) | Egg, almonds, spinach, sweet potatoes, walnuts, peanuts, cereals, milk, salmon, pork, sardines, mushroom, cauliflower | 30 mcg |
| Vitamin B9 (Folate) | Beef, liver, black-eyed peas, spinach, asparagus, turnip greens, romaine lettuce, brussels sprouts, broccoli, nuts beans, whole grain, seafood | 400 mg |
| Vitamin B12 (Cobalamin) | Clams, fish, meat, poultry, eggs, milk, milk products | 2.4 mcg |
| Vitamin C (Ascorbic Acid) | Citrus fruits, bell peppers, brussels sprouts, spinach, cabbage, tomato juice, broccoli | 75-90 mg |
Fat-Soluble Vitamins:
Apart from water-soluble nutrients, the human body requires some other vitamins which are soluble in fat rather than water. These nutrients are stored in the liver and fatty tissues for future use. The best way to consume these nutrients is along with fat-rich food to have desired effects. Some of the fat-soluble nutrients along with their essential functions are provided in Table 3.
Table 3
Vitamins |
Functions |
| Vitamin A (Retinol) | Essential for healthy eyesight and organ functions |
| Vitamin D (Ergocalciferol) | Boost immunity and acts as a catalyst for calcium absorption and bone growth |
| Vitamin E (Tocopherol) | Supports immune functionality and protects cell damage |
| Vitamin K | Blood clotting and bone development |
The above table illustrates the necessary function of fat-soluble. These nutrients are stored in our fatty tissues and liver for future consumption. To avoid any detrimental effects due to long exposure we need to consume the nutrients in recommended daily allowances (RDA) limits as prescribed in Table 4 for an adult.
Table 4
Vitamins |
Source |
RDA for an Adult |
| Vitamin A (Retinol) | Liver, dairy, fish, carrots, spinach, sweet potatoes, dairy products, broccoli | 700-900 mcg |
| Vitamin D (Ergocalciferol) | Salmon, tuna, mackerel, sunlight, fish oil, milk, cheese | 600-800 IU |
| Vitamin E (Tocopherol) | Sunflower seeds, wheat germs, nuts, spinach, broccoli | 15 mg |
| Vitamin K | Leafy veggies, Fish, liver, meat, eggs, soybean, pumpkin, brussels sprout, broccoli, cabbage, cauliflower | 90-120 mcg |
Macro Minerals:
The nutrients are required in a relatively larger quantity than other minerals and lesser quantity than macronutrients. Every mineral has a very specific role to perform in the proper functioning of the body. Any sort of imbalance may lead to a life-threatening health condition. The essential macrominerals and their specific functions are provided in Table 5.
Table 5
Minerals |
Functions |
| Sodium | Act as an electrolyte, fluid balance, maintains blood pressure |
| Magnesium | Regulates blood pressure |
| Phosphorus | Bone and cell membrane structure |
| Sulphur | Quintessential to every living tissue, present in amino acids like methionine and cysteine |
| Chloride | Fluid balance and regulates digestive juice formation |
| Potassium | Act as an electrolyte, fluid balance, helps in nerve transmission and muscle function |
| Calcium | Functioning of bone and teeth, muscle function, blood vessel contraction |
The above table illustrates the essential functionality of macro minerals. These nutrients should be part of our daily diet otherwise we need to have supplements for the proper functioning of the body. The recommended daily allowance of macro minerals is provided in Table 6.
Table 6
Minerals |
Source |
RDA for an Adult |
| Sodium | Salt, canned and processed food, sunflower seed, clams | 2300 mg |
| Magnesium | Almond, cashew, black beans, avocado, whole grain, fatty fish, legumes | 310-420 mg |
| Phosphorus | Salmon, yogurt, milk and milk products, meat, beans, lentils nuts | 700 mg |
| Sulphur | Meat, poultry, fish, seafood, legumes, onion, garlic, sprouts, egg | No Consensus |
| Chloride | Seaweed, salt, celery, rye, tomatoes, lettuce, olives | 1800-2300 mg |
| Potassium | Lentils, banana, oranges, grapefruit, apricots, prunes, raisins, dates, mushroom, spinach, broccoli | 4700 mg |
| Calcium | Milk products, cheese, leafy veggies, soybeans, tofu, sardines, pilchards | 2000-2500 mg |
Trace Minerals:
In addition to macro minerals and essentials vitamins, we need some of the minerals in trace amounts. Although the required dosages are very minimal, these are very essential for the proper functioning of the body and mind. Some of the trace minerals along with their main functionality in Table 7.
Table 7
Minerals |
Functions |
| Fluoride | Essential for bone and teeth development |
| Manganese | Helps in protein, carbohydrates, and fat metabolism |
| Iron | Oxygen supply to muscles, and formulation of certain hormones |
| Copper | Brain and nervous system functioning |
| Zinc | Normal growth, immune functioning and wound healing |
| Selenium | Essential for thyroid health and reproduction |
| Iodine | Thyroid regulation |
Above table 7 summarises the functioning of trace minerals. These minerals help maintain the normal functioning of the body. Owing to the trace amount of requirement, people should not ignore its importance in maintaining mental and physical health. The recommended daily intake of these trace minerals for an adult is summarised in Table 8.
Table 8
Minerals |
Source |
RDA for an Adult |
| Fluoride | Fruit juice, crab, water, shellfish, grapes | 3-4 mg |
| Manganese | Pineapple, peanuts, whole grains, clams, oysters, mussels, nuts, soybeans, legumes, rice, leafy vegetables, coffee, tea, black pepper | 1.8-2.8 mg |
| Iron | Oyster, white beans, spinach, lentils, tofu, cashews, whole grain | 8-18 mg |
| Copper | Liver, crab, oyster, mushrooms, lobster, leafy veggies, nuts | 900 mcg |
| Zinc | Whole grain, oyster, crab, red meat, poultry, nuts, chickpeas | 8-11 mg |
| Selenium | Nuts, sardines, ham, pork, beef, turkey, chicken, fish, shellfish, and eggs | 55 mcg |
| Iodine | Seaweed, shrimp, fish, Cod, dairy products, wholegrain | 150 mcg |
The name micronutrients itself indicates the required intake of these nutrients. However, its importance should not be overlooked as these nutrients have a very important role in the proper functioning of the body. We should include nutrient-rich food in our diet with at least five servings of veggies and fruits as recommended by the World Health Organization (WHO).
