What Are Micronutrients?
Take a look at any nutrition label and you'll see terms you're likely to recognise, such as carbs, protein and fats. You might also see some less familiar terms—like vitamin K, selenium, and ... sulfur? All of those are micronutrients, they play a big role in your health, and there are a LOT of them.
As Vanessa King R.D.N., spokesperson for the Academy of Nutrition and Dietetics, says: many people focus on their macros, but neglect their micros. "The micronutrients, vitamins, and minerals, support the functions of your body and can be the key to improved health and performance."
Unlike your macronutrients (carbohydrates, fats, and proteins), your body needs vitamins and minerals in much smaller amounts. Hence the name micronutrients. “But don't let the micro-doses make you think they're not important,” says King.
Micronutrients “play critical roles in the body's overall health at a cellular level,” says Ana Reisdorf, R.D., founder of The Food Trends. "They are used for maintaining energy levels, supporting the immune system, and preventing disease."
Ahead, learn more about micronutrients and where you can get them in your diet to maintain optimal health.
What Are Micronutrients?
“Micronutrients are vitamins and minerals that the body requires in small doses for different physiological functions,” says Reisdorf. Examples include (but are not limited to): vitamins A, B-complex, C, E, sulfur, magnesium, folate, and more. They all have different functions on the body.
While they are essential for life, micronutrients don’t provide calories for energy. Many, including vitamins A, C, E, beta-carotene, and the mineral selenium, serve as antioxidants. Antioxidants aid your body in controlling inflammation in your body, says King.
It’s also important to note that vitamins are either water or fat soluble. “Water solubles are not stored in your body so you need to consume them frequently, while fat-soluble vitamins are stored in fat and require some fat in your diet to be absorbed,” explains King.
Why Do You Need Micronutrients?
So what exactly do micronutrients do for you?
"Micronutrients are crucial to keeping every process in your body running normally. They work in close partnership with other substances in your body to produce energy, create new proteins, build healthy bones, support brain and heart health," says King. Plus, you require micronutrients to properly metabolise your macros, so the two work hand-in-hand.
Micronutrients help to synthesise DNA, strengthen the immune system, and maintain healthy nerve and brain function, Reisdorft says.
"They also help produce enzymes, hormones, and other substances required for the body to function," she says. "Not getting enough micronutrients can lead to deficiencies and cause a weakened immune response, skin disorders, and bone abnormalities."
Signs You Might Not Be Getting Enough Micronutrients
If you're eating a diet made up of a variety of whole food sources and have no underlying health issues, then chances are you have little to worry about. However, because vitamins and minerals are critical for supporting a wide range of bodily functions, deficiencies can manifest in a variety of ways, says King.
Common micronutrient deficiencies, says King, are vitamin A, C, D, E, choline, calcium, magnesium, and potassium which can impact eye, bone, heart, and muscle health. Your doctor or dietitian may recommend blood tests to evaluate if you have any vitamin or mineral deficiencies.
Symptoms that may be linked to vitamin and mineral deficiency may include:
Chronic fatigue and weakness may be caused by iron, vitamin D, or B vitamin deficiency.
Poor night vision may indicate a deficiency in vitamin A.
Hair loss and skin rashes may mean you have a possible deficiency in biotin (vitamin B7), zinc, or vitamin E.
Bone pain and muscle weakness may be a sign of low vitamin D.
How to Get More Micronutrients
As always, consult with relevant professionals to determine what micronutrient needs are best for you and your particular health concerns or nutrition deficiencies, if any.
In general, to meet your micronutrient needs, King says to “plan your plate” in advance of meal time and aim to incorporate a variety of foods to meet your micronutrient needs.
Here are a few tips to fill your plate with a solid micronutrient profile:
Make ½ of your plate non-starchy vegetables and fruits with a variety of colours. It's a crude rule, but generally- the more colours, the more micronutrients. (Spinach, blueberries, and red cabbage, for example, all provide antioxidants, iron, and vitamins A and C.)
Make a ¼ of your plate lean protein such as salmon, sea bass, chicken, canned fish tofu, or lean beef, which provide iron, zinc, vitamin A, calcium, phosphorus.
Make the last ¼ of your plate starchy vegetables, and whole, fortified, and enriched grains such as sweet potatoes, brown rice, quinoa, whole grain bread; these provide B vitamins and iron.
9 Foods to Help You Get Your Micronutrients In
Below, a few more quick food recommendations from King and Reisdorf for foods that can help you boost a healthy micronutrient profile:
Brazil nuts (selenium, magnesium, B6)
Milk, yogurt, cheese (calcium, phosphorus, vitamins A and D; note that the fat content of dairy products, i.e., whole versus low-fat, doesn’t impact the amount of micronutrients)
Spinach (vitamins A, C, K, iron, magnesium)
Sweet potatoes (vitamins A, C, manganese)
Almonds (vitamin E, magnesium, manganese)
Salmon (vitamin D, omega-3 fatty acids, selenium)
Bell peppers (vitamins C, A, B6)
Beef liver (vitamins A, B12, iron)
Oysters (zinc, B12, copper)
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