It is said that good things appear in a small package and when it comes to nutrition, the statement is correct. The substance which provides accretion for the nourishment of our body is called nutrient, which mainly can be divided into two major groups, they are- macronutrients (needs in large amount in our body) and micronutrients (needs in a small amount). And in this article, we will know what are the most important micronutrients.
Before describing what micronutrients are important for which part of the body, we should know what is a micronutrient, these are substances that need in trace amount in our body for maintaining as usual growth and improvement of our living organisms. These are some of the major groups of nutrients that our body need, including vitamins & minerals, vitamins are essential for energy production, immune function, blood clotting where minerals play an important role for growth, bone health, fluid balance, etc.
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Categories of Micronutrients:
Micronutrients can be divided into four sub-division, they are, water-soluble vitamins, fat-soluble vitamins, microminerals & trace minerals, lets see what micronutrients are in these categories-
- Water-soluble Vitamins: Vitamin B and vitamin C are called water-soluble vitamins, as vitamin C don’t store in our body, we have to consume foods enriched with vitamin C in our daily diet, these vitamins help us to produce energy, prevent cell damage from metabolic stress, and assist to create red blood cell. By intaking whole grains, green leafy vegetables, citrus fruits, lean meat, bell peppers, etc you can have vitamin C and B.
- Fat-soluble Vitamins: Vitamin A, D, E, and K are the fat-soluble vitamins that help by protecting our vision strengthening the immune system, supporting blood clotting, and providing antioxidants to fight against inflammation, the sources of these vitamins are- leafy green vegetables, almonds, sweet potatoes, milk, nuts, soybeans, etc.
- Microminerals: Calcium, magnesium, potassium, phosphorus, and sodium are the major microminerals that are necessary for body function, maintaining muscle & bone strength, and controlling blood pressure and by consuming milk products, leafy green vegetables, black beans, lentils, banana, salmon fish you will have these microminerals.
- Trace Minerals: Iron, Manganese, Copper, Zinc, and Selenium are the trace minerals that help to feed oxygen, support the nervous system, healing wounds, and recovering cell damages from stress and by intaking oysters, spinach, pecans, peanuts, and cashews you will have these trace minerals.
Now we will know what micronutrients have what kinds of specific body functions on our body-
- Vitamin B: creates new blood cells, maintain healthy body skin, brain cells, etc.
- Vitamin C: growth & repair of tissues of all body parts.
- Vitamin A: maintain healthy teeth, skeletal, soft tissue, and skin.
- Vitamin D: build up body bones and bone density.
- Vitamin E: protect from cell damages, convert nutrients into energy.
- Vitamin K: protein synthesis, bone metabolism.
- Calcium: support structure of bones, muscles & teeth
- Phosphorus: formation of bones & teeth.
- Magnesium: regulate biochemical reactions, control nerve function.
- Sodium: keep the balance of the amount of water & electrolytes in the body.
- Potassium: helps nerves to function and muscles to contract.
- Iron: produce blood & transfer oxygen.
- Manganese: activate enzymes in metabolism.
- Zinc: plays a role in cell division, cell growth & wound healing.
Hope that you have gained enough knowledge about what micronutrients are important for your body.