Micronutrients (Vitamins and Minerals for Specific Functions)
Micronutrients are nutrients needed in smaller amounts but are crucial for various bodily functions. They include vitamins and minerals.
1. Vitamins
Fat-Soluble Vitamins: Stored in the body’s fatty tissues.
Vitamin A: Supports vision, immune function (sources: carrots, sweet potatoes).
Vitamin D: Helps absorb calcium, important for bone health (sources: sunlight, fortified foods).
Vitamin E: Acts as an antioxidant, protecting cells (sources: nuts, seeds).
Vitamin K: Essential for blood clotting and bone health (sources: leafy greens).
Water-Soluble Vitamins: Not stored, need regular replenishment.
Vitamin C: Boosts immune system, aids in collagen production (sources: citrus fruits, berries).
B Vitamins: Support energy production, brain function (sources: whole grains, eggs, leafy greens).
2. Minerals
Macrominerals: Required in larger amounts.
Calcium: Vital for bones, teeth, muscle contraction (sources: dairy, fortified plant-based milk).
Magnesium: Regulates muscle and nerve function, blood sugar (sources: nuts, seeds, leafy greens).
Potassium: Balances fluids, supports heart health (sources: bananas, potatoes, spinach).
Trace Minerals: Needed in small amounts.
Iron: Carries oxygen in the blood, supports energy production (sources: red meat, spinach, lentils).
Zinc: Important for immune system and wound healing (sources: shellfish, beans, nuts).
Selenium: Acts as an antioxidant, protects cells from damage (sources: Brazil nuts, fish).
0 Comments