Micronutrients: Importance For Health & Wellbeing
Article by Blanka Isztl
You may have heard a friend, family member, or colleague saying ‘I am counting my macros’ which essentially means they are counting their daily macronutrient intake for various reasons such as weight loss or healthy weight maintenance. Counting macros is also hugely popular in the world of fitness when you are trying to build lean muscle mass. Therefore, it’s no surprise that more people are familiar with the term macronutrients, which are carbohydrates, protein, and fat. Although their intake depends on numerous factors, we all require them in larger amounts for sufficient energy production. However, we don’t frequently hear individuals mentioning ‘I am counting my micronutrient intake’. So, what are micronutrients?
What are micronutrients?
Micronutrients are nutrients including vitamins and minerals and unlike macronutrients, we require them in small amounts. Whilst they are required in smaller quantities, consuming the recommended intake is vital as apart from vitamin D, the human body cannot produce them.
Vitamins
Thirteen types of essential vitamins can be identified and placed into two categories:
1. Water-soluble vitamins include all the B vitamins which are thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9), cobalamin (B12) and vitamin C. As their name says, these vitamins dissolve in water and are used by the body straight away for different functions; any excess is excreted via urine.
2. Fat-soluble vitamins are A, D, E, and K; they do not dissolve in water, and excess of any of these vitamins is stored in our liver and fatty tissues and released when required.
Minerals
There are several minerals that humans need for healthy bodily functions. Macrominerals including calcium, magnesium, potassium, phosphorus, sodium, chloride, and sulfur are required in slightly larger quantities whereas trace minerals which are manganese, chromium, molybdenum, fluoride, iron, iodine, selenium, copper, zinc are needed in smaller amounts.
Why are micronutrients essential for our health?
So, if the macronutrients already provide us with energy, why do we need micronutrients? Our bodies need vitamins and minerals as they play a vital role in health and wellbeing. Lacking any of the essential micronutrients can result in both physical and mental health problems. Vitamins and minerals have several roles in the human body and below we explore some of the most important functions and their relation to different micronutrients.
Immune support
The human body is constantly exposed to pathogens such as viruses and bacteria and thus a healthy immune system is vital for fighting these invaders. Whilst several micronutrients contribute to overall immunity; vitamin C, D, and zinc are well researched and among the most required ones. When we are constantly low in some of these nutrients, we are more susceptible to infections such as cold and flu.
Energy production
Although we initially get our energy from our macronutrients, micronutrients have an important role in energy metabolism. Most B vitamins are responsible for sufficient energy production and not consuming enough can lead to fatigue which can have a significant effect on our day-to-day activities. How do they support energy production? For example, vitamin B1 plays an important role in converting carbohydrates to energy, vitamins B2, B3, and B6 will support the release of energy from foods, and vitamins B7 and B12 help in the metabolism and synthesis of macronutrients.
Bone and teeth health
Calcium and vitamin D are well-known to play a vital role in bone health. Although calcium is the nutrient that helps to build healthy bones, vitamin D is responsible for the effective absorption of calcium, therefore, it is crucial we consume an adequate amount of both nutrients. Not consuming enough calcium can lead to osteoporosis which increases the likelihood of fractures. Over time, vitamin D deficiency may cause osteomalacia which means the bones are not mineralized sufficiently.
Thyroid health
The thyroid gland plays an essential role in several metabolic processes from foetal to adult life and it produces thyroid hormones which are vital for sufficient growth and development. Insufficient thyroid hormone production can lead to hypothyroidism and various other mental and physical health disorders including brain damage, cretinism, and neurological problems to mention a few. The two main micronutrients are iodine and selenium which are both needed for healthy thyroid function and hormone production.
A few other micronutrients important to mention is vitamin A as it is vital for eye health and deficiency can cause impaired vision and night blindness. Vitamin E is important to protect our cells from damage as they act as an antioxidant and vitamin K is essential for blood clotting to support wound healing and prevent excessive bleeding. Healthy iron levels are crucial for sufficient red blood cell production as they carry oxygen all around the body from the lungs. Lacking iron can lead to fatigue and anaemia.
How can we make sure we consume enough micronutrients?
The most sufficient way to obtain adequate amounts of vitamins and minerals daily is to have a diet that is great in variety. What do we mean by great variety? A varied diet can be achieved by consuming different types of fruit, vegetables, herbs, spices, legumes, whole grains, and dairy as well as lean meats and eggs. Of note, there is emerging evidence demonstrating that eating 30 types of different plants in a week will also benefit our gut microbiome and leads to greater microbial diversity. We now know that gut health plays a vital role in health, so here is another good reason to add variety to your weekly meals. Alternatively, supplementation may be required for different reasons such as food intolerances, allergies, or restricted diets; however, it is best to consult with a healthcare professional before starting a new supplement. Having said that, supplementing with vitamin D is recommended for most adults in the UK as exposure to sunlight is limited, especially during the winter months and getting enough vitamin D solely from food is not always achievable.
How do we count macro- & micronutrients?
As mentioned, the intake of macronutrients depends on several factors such as age, gender, and physical activity; however, we all require them in gram (g) quantity. A general rule to calculate someone’s requirement is to determine their age, sex, weight, height, and physical activity level. Take for example three 25 years old males or females who are all the same weight and height. One is an office worker and mainly sedentary, the other one carries out manual work and the third one is an athlete. Of course, the manual worker will require a higher intake of carbohydrates, proteins, and fats than the person who is mostly sedentary as they are expanding more energy throughout the day. So, it’s no surprise the athlete will require a significantly higher intake of macronutrients than the other two individuals.
On the other hand, since micronutrients are required in smaller quantities, we only need them in milligrams (mg), or micrograms (ug) and their intake will also depend on age and gender, and possibly health conditions. Something important to note is that pregnancy and lactation will require different macro and micronutrient intakes and following the guidelines is essential for the healthy development of the foetus.
This blog was written by Blanka Isztl, a Nutrition and Health student at the University of Roehampton who is going to start her final year in September. She has worked in the fitness and beauty industry before deciding to pursue her passion as a career, which is human nutrition. Blanka has a very keen interest in nutrition and disease connection, especially inflammatory diseases and therefore is considering completing a master’s degree in Nutrition and Metabolic Disorders. In her spare time she volunteers for Food Cycle where they cook nutritious meals for the local community.
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