Micro-nutrients

Micro-nutrients are essential dietary substances required by the human body in small quantities to support a wide range of physiological functions. Unlike macro-nutrients (proteins, carbohydrates, and fats), which provide energy, micro-nutrients – primarily vitamins and minerals – primarily contribute to metabolic processes, enzyme function, bone health, immune system support, and overall well-being. They cannot be synthesized by the body and must be obtained through the diet. Even a mild deficiency can lead to various health issues. Adequate intake of micro-nutrients is crucial for growth, development, and maintaining optimal health throughout life. The specific micro-nutrients needed and their recommended intake levels vary based on age, sex, activity level, and overall health status.

Micro-nutrients meaning with examples

• A balanced diet rich in fruits, vegetables, and whole grains is essential for obtaining sufficient micro-nutrients. These foods provide a variety of vitamins and minerals like vitamin C (from oranges) and potassium (from bananas), crucial for immune function and maintaining electrolyte balance respectively. Relying solely on processed foods often leads to micro-nutrient deficiencies.
• Prenatal vitamins are often prescribed to pregnant women because they are specifically formulated to provide increased levels of micro-nutrients, such as folic acid and iron. Folic acid is crucial for preventing neural tube defects in the developing fetus, and iron supports the increased blood volume needs of the mother and fetus.
• People with malabsorption disorders, like celiac disease, may struggle to absorb micro-nutrients from their food, which necessitates careful dietary management or supplementation. This is because the damaged intestinal lining impedes the absorption of vital vitamins and minerals regardless of how much food is consumed.
• Fortification of foods with micro-nutrients, like adding iodine to salt or vitamin D to milk, is a public health strategy aimed at preventing deficiencies in populations where specific deficiencies are prevalent. This can help address widespread dietary inadequacies and improve the overall health of the population, making essential substances readily available.