What are micronutrients? Discover their vital role in health

Micronutrients vs. macronutrients: What's the difference?

Micronutrients and macronutrients are both important types of nutrients, but they serve different purposes in the body. As the name suggests, micronutrients are required in much smaller quantities than macronutrients.
 

Micronutrients include essential vitamins and minerals like vitamin D, calcium, iron and zinc. They are vital in regulating bodily processes like nerve signaling, bone health and immunity.
 

Macronutrients include carbohydrates, proteins and fats. They provide calories that give the body energy. Additionally, macronutrients help support immune function and tissue repair and growth. You need larger amounts of macronutrients for energy, while micronutrients enable the macronutrients to be utilized effectively.
 

Both macro and micronutrients must be obtained through diet, as the body cannot produce most micronutrients on its own or in sufficient quantities. The key is balance between both types of nutrients.

Micronutrient all-stars: Food sources of key vitamins and minerals

Vitamin D is one of the few micronutrients that the body can produce, and this happens in response to sun exposure. Most other micronutrients are not made in the body, which makes it essential to eat a variety of nutritious foods to meet your needs.
 

Here are some top food sources of key micronutrients:
 

• Vitamin A: Supports immune function, vision and growth; Found in liver, fish, dairy, eggs and leafy greens
• B Vitamins: Aids in metabolism, brain and nerve health; Found in meat, eggs, dairy, fruit, vegetables and whole grains
• Vitamin C: Boosts immunity and tissue repair; Found in citrus fruits, broccoli, peppers and tomatoes
• Vitamin D: Regulates calcium and bone health; Found in fatty fish, eggs and fortified dairy/juices
• Vitamin E: Antioxidant for healthy skin, eyes and immune system; Found in seeds, nuts, greens and vegetable oils
• Calcium: Essential for bone strength; Found in dairy, leafy greens, legumes and fortified foods
• Iron: Supports red blood cell production; Found in meat, poultry, fish, beans, lentils and spinach
• Zinc: Bolsters immunity and metabolism; Found in meat, shellfish, seeds, beans and dairy
• Iodine: Supports thyroid function; Found in iodized salt, seafood, dairy products
• Magnesium: Aids muscle, nerve and heart functions; Found in greens, nuts, legumes and whole grains
   

Health impact from micronutrient deficiencies

Worldwide, the most common micronutrient deficiencies are in iron, vitamin A and iodine. Those at highest risk include:
 

• Older adults with reduced nutrient absorption 
• People with conditions affecting absorption like inflammatory bowel disease (IBD) and celiac disease 
• People following restrictive diets like vegan or vegetarian diets 
• Individuals taking certain medications that impact absorption 

Micronutrient deficiencies can negatively impact physical and mental health. Deficiency symptoms may include:
 

• Fatigue 
• Impaired immunity 
• Poor concentration 
• Irritability 
• Muscle cramps