what is micronutrition

What is micronutrition?

Micronutrition refers to the vitamins and minerals that your body needs in smaller amounts, but are essential for good health.

Micronutrients support various bodily functions, some of these are:

  • Immune function

  • Bone health

  • Wound healing

Roles & functions

Vitamins:

  • Water-soluble vitamins include vitamin C and the B vitamins (like B12, B6, and folate). They help with energy production, immune function, and the formation of red blood cells.

  • Fat-soluble vitamins include A, D, E, and K. They are stored in the body's fat tissues and are important for vision, bone health, antioxidant functions, and blood clotting.

Minerals:

  • Macro-minerals are needed in larger amounts and include calcium, magnesium, potassium, and sodium. They play roles in bone health, muscle function, and maintaining fluid balance.

  • Trace-minerals are needed in smaller amounts, these include iron, zinc, copper, and selenium. They are crucial for processes like oxygen transport, immune function, and antioxidant activity.

Examples of food

Vitamins:

Vitamin A:

  • Carrots

  • Sweet potato

  • Spinach

  • Kale

Vitamin C:

  • Oranges

  • Strawberries

  • Broccoli

B Vitamins:

  • B12 - animal products (Meat, fish etc)

  • Folate - leafy greens, fortified cereals

Vitamin D:

  • Egg yolks

  • Fortified dairy products

  • Fatty fish (Salmon & Mackeral)

Vitamin E:

  • Nuts & Seeds

  • Spinach

  • Avocado

Vitamin K:

  • Leafy greens

  • Brussell sprouts

  • Broccoli

Minerals:

Calcium:

  • Dairy Products (milk, cheese, yogurt)

  • Leafy greens

  • Fortified plant milks

Iron:

  • Red meat

  • Poultry

  • Lentils & beans

Magnesium:

  • Nuts (Almonds & Cashews)

  • Dark Chocolate

  • Whole grains (Brown rice, quinoa)

Potassium:

  • Bananas

  • Potatoes

  • Avocados

Zinc:

  • Oysters

  • Red meat

  • Poultry

Selenium:

  • Brazil nuts

  • Fish (Tuna & Salmon)

  • Eggs