What micronutrients include vitamins?

Micronutrients include vitamins and minerals that the body needs in very small amounts but play an extremely important role in maintaining health and physiological functions. Micronutrients play roles ranging from supporting vision, enhancing the immune system, protecting cells against damage, to maintaining bone health and blood clotting function. So how can we provide enough essential micronutrients for the body to function optimally and prevent serious health problems?

1. What are micronutrients?

What are micronutrients? Micronutrients are vitamins and minerals that the body needs in very small amounts but play an essential role in maintaining health and physiological functions. Although only needed in small amounts, these micronutrients are very important for many bodily functions such as metabolism, immune system, nervous system function, and bone health. The main micronutrients include:

• Vitamins: Vitamins A, C, D, E, and K. 
• Minerals: Iron, zinc, iodine, selenium, manganese, copper, and calcium.

Benefits of micronutrients for the body:

• Supporting physiological functions of the body: Micronutrients help maintain the normal functioning of enzymes, hormones, and other physiological functions. For example, iodine is essential for thyroid function, and iron is necessary for hemoglobin production in blood.
• Enhancing the body’s immune system: Some micronutrients like zinc and selenium help strengthen the immune system, helping the body fight against diseases.
• Antioxidant properties for better health: Micronutrients like vitamin C and vitamin E have antioxidant effects, helping protect cells from damage caused by free radicals.
• Strengthening the musculoskeletal system: Calcium and vitamin D (although vitamin D is needed in smaller amounts) are crucial for the development and maintenance of healthy bones.
• Supporting body growth and development: Some micronutrients are essential for body growth and development, such as vitamin A for vision and cell development.

Recommended intake for some micronutrients. These parameters may vary depending on age, gender, and specific health conditions.

• Iron: 
  • Adult males: 8 mg/day. 
  • Adult females (during menstruation): 18 mg/day.
• Zinc: 
  • Adult males: 11 mg/day. 
  • Adult females: 8 mg/day.
• Iodine: Adults: 150 mcg/day.
• Selenium: Adults: 55 mcg/day.
• Vitamin A: 
  • Adult males: 900 mcg/day.
  •  Adult females: 700 mcg/day.

This information represents general recommendations and may change based on individual factors. To ensure you receive adequate micronutrients, a diverse and balanced diet is crucial. If you have concerns about your nutritional status, consult a doctor or nutritionist.

2. Which vitamins are included in micronutrients?

Micronutrients include essential vitamins and minerals that the body needs in very small amounts. These vitamins and minerals are typically not produced by the body and must be obtained through diet. Here are some important vitamins classified as micronutrients:

• Vitamin A: Supports vision, especially night vision; boosts the immune system; and helps maintain healthy skin and mucous membranes. Rich food sources of vitamin A include: Carrots, sweet potatoes, leafy greens, and liver.
• Vitamin C: Antioxidant, protects cells from free radical damage; supports the immune system; helps in iron absorption from food; and participates in collagen formation. Food sources rich in vitamin C include: Citrus fruits (like oranges, lemons), strawberries, bell peppers, and green vegetables.
• Vitamin D: Supports calcium and phosphorus absorption, thereby maintaining bone and tooth health; supports the immune system; and regulates cell development. Diverse food sources of vitamin D include: Fatty fish (like salmon), egg yolks, and sunlight.
• Vitamin E: Antioxidant, protects cells from free radical damage; and supports immune function. Food sources high in vitamin E include: Nuts, vegetable oils, and leafy greens.
• Vitamin K: Plays a crucial role in blood clotting and maintaining bone health. Food sources rich in vitamin K: Leafy greens (like spinach, broccoli), and some vegetable oils.

In addition to vitamins, there are minerals that play important roles in helping body organs perform their functions:

• Iron is a main component of hemoglobin in blood, helping transport oxygen to cells and is necessary for metabolism. Rich food sources of iron: Red meat, poultry, fish, beans, and nuts.
• Zinc: Supports the immune system, participates in metabolism, and is essential for growth and development. Rich food sources of zinc include: Seafood, meat, beans, and nuts.
• Iodine: Plays an important role in thyroid function and thyroid hormone production, affecting development and metabolism. Food sources high in iodine include: Iodized salt, seafood, and dairy products.
• Selenium has antioxidant functions: Supports thyroid function and helps protect cells from damage. Good food sources of selenium include: Cashews, fish, and mushrooms.

Ensuring adequate micronutrient supply through a balanced diet is necessary to maintain optimal health and prevent health issues related to micronutrient deficiencies.

3. Notes to ensure micronutrient nutrition for the body

To ensure adequate micronutrient supply for the body, consider the following points:

• Diverse nutrition with consumption of all food groups. Eat a variety of different foods to ensure you get enough micronutrients. A diverse diet including fruits, vegetables, whole grains, nuts, and protein-rich foods will help provide many necessary vitamins and minerals.
• Balanced and appropriate portions. Balance between food groups and be careful not to overlook any food group. For instance, don’t just eat vegetables while ignoring protein sources or fruits.
• Note or list foods high in micronutrients: Iron: Red meat, poultry, fish, beans, and nuts. Zinc: Seafood, meat, beans, and nuts. Iodine: Iodized salt, seafood, and dairy products. Selenium: Cashews, meats, fish, and mushrooms. Vitamin A: Carrots, sweet potatoes, and dark green vegetables. Vitamin C: Oranges, strawberries, and bell peppers. Vitamin D: Fatty fish, egg yolks, and sunlight. Vitamin E: Nuts, vegetable oils, and leafy greens. Vitamin K: Leafy greens like spinach and broccoli.
• Implement a reasonable and scientific diet. Eat at the right times, right meals, avoid prolonged fasting, as this can reduce the body’s ability to absorb micronutrients.
• Regular health check-ups. Perform periodic tests to monitor nutritional status and detect problems early if any.
• If you encounter specific health issues or suspect micronutrient deficiencies, consult a doctor or nutritionist for specific advice and dietary adjustments.
• Avoid using processed foods or fast food. Processed foods often contain fewer vitamins and minerals compared to fresh foods. Limit consumption of processed foods and prioritize natural foods.

Nutrition is very important for good health, long-lasting beauty. It’s necessary to eat scientifically, actively take care of health early to live healthily and longevity. At the same time, ensuring adequate micronutrient supply through a balanced diet is necessary to maintain optimal health and prevent health issues related to micronutrient deficiencies.

References: Healthline.com, Who.int, Webmd.com