What Are Micronutrients?
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What Are Micronutrients?
Macronutrients are a hot topic. People track them, manipulate them strategically to achieve different fitness objectives, and try to find the perfect balance to maintain their blood sugar balance. You probably know what I’m talking about: fats, proteins, and carbs. These macronutrients are the “big” nutrients that provide building blocks for the body and fuel for energy.
But what about the often-neglected micronutrients? What’s up with them? Before we answer these questions, let’s back up a little bit and talk about what a nutrient even is.
What is a nutrient?
Nutrients are the chemical substances we need to sustain life. We need nutrients to function! That’s why there’s a whole field dedicated to them (ahem, nutrition). In case you haven’t noticed, we tend to think nutrition is pretty important around here.
Nutrients can be broken down into three main categories: water (which we discuss here), macronutrients (which we discussed above), and (drum roll, please) micronutrients.
What Are Micronutrients?
Micronutrients are important because they are co-factors (necessary for enzyme action) for many physiological processes and also serve as structural building blocks.
There are two classes of micronutrients and you’ve probably heard of them: vitamins and minerals.
Vitamins support metabolic processes, tissue growth, digestion, elimination, and immune function. They also prevent diseases of deficiency such as rickets. Minerals help regulate blood pH, facilitate the transfer of nutrients across cellular membranes, maintain proper nerve conduction, contract and relax muscles, regulate tissue growth, and provide structural and functional support.
Long story short, vitamins and minerals allow our bodies to function.
Key Micronutrients
Here is a list of key vitamins we need to get from food:
- Vitamin A
- B Vitamins: Vitamin B₁, Vitamin B₃, Vitamin B₅, Vitamin B₆, Vitamin B₇, Vitamin B₉, Vitamin B₁₂
- Vitamin C
- Vitamin D (when sun exposure is scarce)
- Vitamin E
- Vitamin K1 and K2
Many minerals are beneficial, but here are 7 essential minerals we need a relatively large amount of to keep our bodies functioning properly:
- Calcium
- Chloride
- Magnesium
- Sodium
- Sulfur
- Phosphorous
- Potassium
Where to get Micronutrients
Micronutrients and the other nutrients work synergistically with one another, not in isolation. For example, vitamins A, D, E, and K are fat-soluble, which means they can only be absorbed when there is sufficient dietary fat. Luckily, fat-soluble vitamins are often found in nature in foods that are also a source of fat.
The best way to get sufficient microminerals is to eat a diet that includes whole foods from plants and animals. Ideally, you would also eat a variety of diverse whole foods to ensure you’re getting all the key vitamins and minerals.
Supplementation is certainly a viable option to fill in the gaps, but we recommend you do not do this on your own as it’s hard to know how certain nutrients will interact. Plus, not all supplements are created equally. Find a Nutritional Therapy Practitioner who can help you figure this all out and help you support your body.
Small but Mighty
Macronutrients get a lot of glory for fueling our bodies, and while they are vital, vitamins and minerals are just as important to be aware of. Micronutrients are just another reason why a nutrient-dense, whole foods diet is incredibly beneficial.
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