Micronutrients, known as vitamins and minerals, are the unsung heroes of the body’s daily operations.
While we don’t need as many of them as macronutrients like carbs, protein, and fat, these smaller-quantity nutrients play vital roles in our health. For example, they can help increase immunity and avoid chronic disease. In fact, a lack of these can lead to a variety of disorders, such as scurvy, rickets, and osteoporosis.
There are numerous micronutrients available through diet and supplements; here are some facts about them.
Information Regarding Micronutrients in General
What you know and don’t know about micronutrients can influence how you take them. This section goes through some of the most important information about micronutrients in general.
Most people do not require a multivitamin to maintain good health.
Most people may acquire all of their vitamins and minerals from a healthy eating pattern, according to the NCCIH National Center for Complementary and Integrative Health. A daily multivitamin is unlikely to be necessary unless prescribed by your doctor.
Furthermore, research reveals that taking multivitamins does not lessen the risk of heart disease or cancer, does not slow mental deterioration, and does not prevent premature mortality.
Multivitamins containing micronutrients are major businesses. Half of all American adults, according to Johns Hopkins Medicine, frequently take a multivitamin or other nutritional supplement.
But, for some people, particularly those with specific health issues or dietary shortages, a multivitamin can assist in covering nutrient gaps.
The Best Way to Obtain Micronutrients is through Food
Micronutrients should be obtained from food rather than pills, according to scientists. Multivitamins cannot replace a varied diet of healthful foods.
Meals include a nutrient matrix, such as fiber and lipids, that pills just cannot match. Unless specifically directed by your doctor, try increasing your intake of healthful, whole foods before going for a vitamin or mineral supplement.
You Don’t Always Get What You See
It’s natural to believe that when you buy a vitamin or mineral supplement, you’re getting what you paid for. Regrettably, a recent study has demonstrated that supplements do not always contain the ingredients that they promise.
In fact, according to a 2018 survey, many consumers are getting more than they bargained for when it comes to supplements. Almost 20% of nearly 800 vitamin and mineral supplements included one or more undeclared pharmaceutical-grade components.
Talk to your doctor before starting any micronutrient (or other) supplement, and check the FDA’s database for recalls, market withdrawals, and safety alerts.
More Doesn’t Usually Mean Better
More isn’t better when it comes to consuming vitamins and minerals. When consumed in large quantities, several micronutrients become hazardous.
Others, such as water-soluble B and C vitamins, are simply eliminated when consumed in excess. It’s best to stay within the prescribed vitamin and mineral consumption requirements.
Particular Micronutrients Facts
Aside from micronutrients and supplementation in general, there are certain key things to understand regarding individual micronutrients.
Calcium May Be Found in Foods Other Than Dairy
Milk truly does “do a body good,” as seen by its high calcium content of 250 milligrams per 8-ounce drink. For most individuals, the Recommended Dietary Amount (RDA) is 1,000 milligrams per day. Just one cup of milk meets 25% of your daily requirements.
Yet, it is crucial to know that dairy products are not the only meals that contain significant levels of this essential mineral.
Sardines include 400 milligrams (40% RDA) of calcium per 100-gram can, and leafy greens like collard greens have a considerable quantity at 15% RDA per cup.
Vegans can also find great calcium sources in fortified non-dairy kinds of milk like almond and soy, which often have equivalent (or even greater) calcium levels as cow’s milk.
Meat Is Not the Sole Source of Iron
While red meat is an iron powerhouse, it is far from the only way to acquire enough of this mineral in your diet. There are numerous different foods that can be consumed to achieve your daily iron requirements.
Seafood, legumes, and vegetables, for example, are high in iron and can help you battle iron deficiency anemia and enhance your immune system.
Several plant foods include potassium.
Potassium is necessary for blood pressure regulation, muscle contraction, and nutrient transfer throughout the body.
Which foods contain a lot of this micronutrient? You probably associate potassium with bananas.
Yet, in terms of potassium content, a variety of different foods outperform these tropical fruits. Swiss chard, avocados, watermelon, and cannellini beans all have as much or more potassium per serving as a banana.
Vitamin D Can Be Found in Foods
Did you know that you may acquire vitamin D from food as well? A lot of us refer to Vitamin D as the “sunshine” vitamin; getting some sun fills our vitamin D reserves, which helps to regulate calcium and phosphate levels, build bones, and prevent rickets.
Dairy milk, on the other hand, has been fortified with vitamin D since the 1920s. Meanwhile, natural sources of this vitamin include salmon, mushrooms, egg yolks, and tuna.
Those aged 20 to 39 are at the greatest risk of vitamin D deficiency, according to 2019 research, but people of all ages need to acquire enough, both through sunlight and food.
Not All Sodium Is Dangerous
Sodium performs important activities such as maintaining cellular fluid balance and fostering normal muscle and neuron function.
Yet, nine out of ten Americans consume too much sodium, so it’s a good idea to limit your salt intake in general. There is a healthy middle ground for sodium consumption, as there is for most nutrients. The Food and Drug Administration (FDA) recommends limiting your daily intake to no more than 2,300 mg.
Why Are Micronutrients Important?
Micronutrient deficits can be life-threatening. Micronutrients, known as vitamins and minerals, are essential for the growth and development of fetuses, babies, and children. This page contains information about six vital nutrients.
Iron aids in the development of a fetus’s and a child’s brain. Anemia is caused by iron deficiency. Severe anemia in pregnancy can lead to poor fetal growth, premature birth, or low birth weight. Anemia during pregnancy raises the chance of both the mother’s and the infant’s deaths. Also, iron deficiency reduces physical productivity and work capability.
Folate is a catch-all term for a variety of types of vitamin B9, which is critical during the early stages of fetal development. The only form of folate demonstrated to prevent major birth abnormalities of the brain, spinal cord, and skull is folic acid, which is present in supplements and fortified meals. Many birth abnormalities are frequently avoidable if women consume adequate folic acid before and during pregnancy.
Vitamin A promotes healthy vision and immune system function. Deficient children are at a higher risk of blindness and death from illnesses such as measles and diarrhea.
Iodine is also necessary for brain and cognitive development during pregnancy and early infancy. Iodine deficiency is the most cause of preventable mental impairment and can cause developmental delays.
Zinc improves immunity, infection resistance, and appropriate nervous system growth and development. This mineral is also necessary for a healthy pregnancy.
Vitamin D is necessary for bone health, as well as muscle and nerve function. Vitamin D also aids the immune system in its fight against germs and viruses.
To Conclude
Micronutrients have a wide range of health advantages, and most people can meet their body’s daily needs by eating a varied diet. Nonetheless, if you’re thinking of taking a vitamin or mineral supplement, please consult your doctor first.