Micronutrients are essential nutrients required in small amounts for the proper functioning of the body. Unlike macronutrients (carbohydrates, lipids, and proteins), they do not provide energy but play a crucial role in regulating biological processes, metabolism, and overall health.
Micronutrients are divided into two main categories:
Vitamins: Organic substances involved in numerous enzymatic and metabolic reactions. They are classified into two groups:
Water-soluble vitamins: B vitamins (B1, B2, B3, B5, B6, B8, B9, B12) and vitamin C, which dissolve in water and are not stored in large amounts in the body.
Fat-soluble vitamins: Vitamins A, D, E, and K, which dissolve in fats and are stored in the liver and adipose tissues.
Minerals and trace elements: Inorganic substances necessary for many biological functions. These include:
Major minerals: Calcium, magnesium, phosphorus, potassium, sodium, chloride, sulfur.
Trace elements: Iron, zinc, copper, iodine, selenium, fluoride, manganese, molybdenum, chromium—present in very small amounts but essential for the body.
Micronutrients are found in a wide variety of foods, mainly in their natural form, although some can be added through fortification (e.g., vitamin D-fortified milk, iodized salt).
Green vegetables (spinach, broccoli)
Fruits (citrus fruits for vitamin C, bananas for B6)
Whole grains (B1, B3, B9)
Meat, fish, and eggs (B12, B6)
Vegetable oils (E, K)
Dairy products and liver (A, D)
Fatty fish (D, A)
Calcium: Dairy products, almonds, green vegetables
Iron: Red meat, legumes, spinach
Zinc: Meat, shellfish, nuts
Iodine: Fish, seafood, iodized salt
Unprocessed foods are generally the best sources of micronutrients. In contrast, ultra-processed foods are often poor in these essential elements.
Absorbed mainly in the small intestine and transported directly into the bloodstream.
Since they are not stored in large amounts, they must be consumed regularly.
Absorbed in the presence of lipids, requiring bile for digestion.
They are stored in the liver and adipose tissues for future use.
Absorbed in the intestine in ionic form.
Their bioavailability depends on various factors, such as the presence of phytates or oxalates, which may limit absorption.
Once absorbed, vitamins and minerals are transported through the blood to cells that need them.
Some minerals, such as iron and calcium, are stored in specific reserves (liver, bones).
Micronutrients participate in numerous biological reactions.
Excess water-soluble vitamins are eliminated through urine, while fat-soluble vitamins can accumulate, making it important to avoid excessive intake through supplements.
Micronutrients play essential roles in the body, including:
B vitamins are involved in energy production (e.g., B1 and B3 help break down carbohydrates).
Iron is a key component of hemoglobin, essential for oxygen transport in the blood.
Calcium, phosphorus, and magnesium are crucial for strong bones and teeth.
Vitamin D regulates calcium absorption and plays a key role in bone health.
Vitamin C boosts the immune system and acts as an antioxidant.
Zinc and selenium contribute to immune response and help combat oxidative stress.
Magnesium and vitamins B6 and B12 are involved in nerve transmission and neurotransmitter production.
Iodine is essential for the production of thyroid hormones, which regulate metabolism.
Vitamin K is involved in blood clotting.
Micronutrients are essential elements that ensure proper metabolic function and help prevent many diseases. They play a key role in energy production, bone health, immune defense, and hormonal regulation.
To ensure optimal vitamin and mineral intake, it is recommended to prioritize a varied diet rich in whole foods, thus preventing deficiencies and optimizing over
