Micronutrients: definition, explanation, role
The nutritional needs of the body are mainly met by food. All the foods we eat contain a different proportion of micronutrients. What are these micronutrients made of? What are their benefits and the proportions necessary for the proper functioning of the body?
What are micronutrients?
Being informed about the ratio of useful micronutrients in your diet to be healthy could help you make positive lifestyle changes. The foods we eat are plant-based, animal-based or mixed-based foods. They are therefore made up of nutrients (micronutrients and macronutrients), water and fiber that aim to provide the necessary energy to the body’s cells to allow its proper functioning.
Micronutrients are nutrients found in very low amounts in food. Unlike macronutrients, micronutrients have no energy value. Their actions are fundamental to maintaining the functioning of the body despite their invalid dose.
What is the difference between micronutrient and macronutrient?
Micronutrient is the term used to describe the class of vitamins and minerals that the body needs in small portions. They includevitamins A, B (all vitamin B derivatives), C, D, E, calcium, iron, magnesium, selenium and zinc… The micronutrient is therefore composed of vitamins, minerals and trace elements present in a food.
On the other hand, the term macronutrient is evoked to expose the number of calories. More specifically, it is the energy contained in a food ration. It is proteins,fats and carbohydratesthat have an important and unique role in the body, in terms of muscle building, growth and development.
We need both micronutrients and macronutrients to keep our bodies in shape. Because together they form a balanced nutritional capital that nourishes our tissues and organs, contributes to the strengthening of our immune system, hormonal production and the maintenance of good health.
No single type of food actually contains all the micronutrients we need. It is thevariety of your dietthat is the key to benefit. Consuming foods of different groups (fruits, vegetables, legumes, seeds, meats, fish, dairy products ..) will help you to have the necessary macronutrients and micronutrients.
The importance of micronutrients on health and body size
Micronutrients (which play no energy role) are the essential components of a quality diet. Although they are only present in small amounts (milligrams or micrograms), they are absolutely Although they are .
There are different types of micronutrients useful to the body. Each of them plays different roles and functions. For example, vitamins A, C, and E (commonly referred to as antioxidants) help your bodyresist infection, protect against bacteria, and repair tissue damage. B vitamins help transport electrons andprovide energy to your musclestag. Potassium, calcium and magnesium are important for strengtheningbone resistance , strengthening muscle movements, regulating blood pressure, etc.
Micronutrient deficiencies in children and pregnant women have devastating consequences. Children lacking these vitamins suffer from retarded physical and cognitive growth, weakened immunity and recurrent infections. Due to a deficiency in micronutrients, the pregnant woman risks weakening during childbirth.
The different types of micronutrients
Micronutrients are made up of:
- vitamins (water-soluble and fat-soluble)
- minerals
- trace elements
All vitamins are found in different families namely hydrosoluble vitamins (water soluble) and fat soluble vitamins (fat soluble).
water-soluble vitamins
They are soluble in water and cannot be stored in the body. Water-soluble vitamins includevitamin C and B vitamins(B1, B2, B3, B4….B12). The latter intervene in the protection of the wall of blood vessels, the defense against bacterial and viral infections, the assimilation of iron and the antioxidant action (the capture of free radicals). The main dietary sources of B vitamins are pulses or green vegetables, dairy products, wild rice, mushrooms, lentils, avocado, meat, poultry, fish, etc.
Vitamin C has anti-inflammatory and healing properties. It strengthens the immune system, reduces the risk of infections related to the alternation of seasons. It is mainly present in fruits (red fruits, citrus fruits) and vegetables.
fat soluble vitamins
They are soluble in fats, and the body is able to store them for energy use to operate muscles, the digestive system and other organs of the body. Their group includes vitamins A, D, K and E.
Finally,vitamin Eacts mainly at the level of cell membranes to prevent the proliferation of harmful molecules resulting from an unhealthy lifestyle (smoking, alcoholism, stress, etc.) which generate attacks at cell level to make them age or even make them sick individual. Some food oils and their derivatives are foods rich in vitamin E: avocado oil, sunflower oil, cod liver oil, hazelnut oil, etc.
The minerals
Mineral salts are present in almost all foods: green vegetables, whole grains, chocolate, pulses, mineral waters… The most important are calcium, iron, potassium, sodium and magnesium. These mineral salts are present in food in the form of salts (chlorides) and participate in the regeneration of tissues, the maintenance of normal blood pH, the health of bones and teeth.
But beware of cooking at high temperatures which can destroy them in food. Prefer stewing or steaming which does not alter the minerals.
Trace elements
The trace elements are iron (constitution of hemoglobin), zinc (maintains cellular youth), copper (constitution of enzymes), chlorine (maintenance of the acid-base balance in the blood and urine), selenium, fluorine and manganese.
Your body is not able to synthesize trace elements on its own. It must therefore draw them from your daily diet. To ensure a sufficient intake, it is important to vary your diet and ensure a balanced diet.
Foods rich in trace elements are seafood, seaweed, green and dried vegetables, poultry, egg yolks, mineral waters, whole grains, dried mushrooms, asparagus, broccoli, etc.
The recommended daily allowances of micronutrients
The role of an adequate intake of micronutrients is essential in the prevention of many pathologies. Remember, however, that each person has different needs for vitamins, minerals and trace elements. This varies depending on her age, gender, physical condition, lifestyle, and physical activity. Overconsumption can therefore have harmful long-term effects.
The daily allowances recommended here are reference values provided as a necessary reference for an adult (male or female) of the average type (1):
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.