What Are Micronutrients?

Micronutrients are vitamins and minerals the body needs to carry out basic functions. The body only needs trace amounts of these nutrients, hence the name micronutrients. The most important micronutrients are iodine, vitamin A, and iron. Without these nutrients, people can become very sick and develop life-threatening health conditions. All these micronutrients are present in food and certain dietary supplements.

The importance of iodine

Iodine is a mineral that helps to regulate the thyroid gland. The thyroid gland controls the metabolic process that affect heart rate, blood pressure, and body temperature. Iodine is also vital to cell health, brain function, and fetal development. Iodine assists with the development of the fetal central nervous system and brain. Iodine is classified as a micromineral.

The benefits of vitamin A and iron

Vitamin A is a fat-soluble vitamin that is stored within the liver and fatty tissues for future use. Vitamin A is essential for heart function, lung function, the immune system, and vision. Carotenoids are natural plant pigments that the body converts into vitamin A. Iron is a micromineral that distributes oxygen to muscles, creates hormones, and makes red blood cells.

What foods contain micronutrients?

There are a variety of foods that contain these important micronutrients. The body expels food daily through waste, so people need to eat these foods on a regular basis to fully absorb nutrients. The following is a list of micronutrient-rich foods:

1. White beans

Known for a nutty, rich flavor, white beans are packed with nutrients like iron, folate, magnesium, vitamin B6, copper, fiber, protein, and polyphenol antioxidants. The white bean food group consists of cannellini, navy, butter, and great northern beans.

2. Carrots

Carrots range in color but most people are familiar with the orange variety. This vegetable can also be purple, yellow, red, or even white. Carrots are excellent sources of beta carotene, which is a carotenoid. Carrots also contain vitamin A and vitamin C.

3. Seaweed

Seaweed is a variety of algae that grows in the sea. Many people are familiar with this ingredient in sushi. Seaweed contains iodine and tyrosine, an amino acid that assists the thyroid gland. Folate, zinc, sodium, vitamin A, fiber, and calcium can also be found in seaweed.

4. Eggs

Eggs are dairy products sourced from animals like chickens and ducks. Chicken eggs are a good source of protein, vitamin D, folate, iodine, and B vitamins. Eggs can be eaten alone or added to other dishes to enhance flavor.

Dietary supplements

Dietary supplements are another great source of micronutrients. Supplements are edible health aids that contain the recommended daily allowance (RDA) of essential vitamins and nutrients. Supplements come in many forms, but most people take pill, capsule, and tablet supplements. If patients do not receive adequate amounts of micronutrients from food, then a dietary supplement is a healthy alternative.