Micronutrient Types, Functions, Benefits, and More

Water-soluble vitamins, fat-soluble vitamins, macrominerals, and trace minerals are four basic groups into which micronutrients, vitamins, and minerals are divided. They are all similarly absorbed by the body and interact with various physiological processes.

1. Water-soluble vitamins: Quickly dissolved and are eliminated by urination, so even if they are ingested in excess, they are typically not stored in the body
   • Two of the most significant water-soluble vitamins are B vitamins and vitamin C. You need to eat more of them each day because your body cannot store them for later use.
   • The body excretes any water-soluble vitamins that are not immediately used by the body. They aid your body in gaining energy. They promote the health of your cells, especially the red blood cells.
   • They consist of vitamin C (ascorbic acid) and vitamin B complex: thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), vitamin B6, biotin (B7), folic acid (B9), and vitamin B12. 
   • Although each of them has a unique role to play, they all serve related purposes.
2. Fat-soluble vitamins: Do not dissolve in water. To be used later, these are stored in the liver and fatty tissues. Crucial fat-soluble vitamins include vitamins A, D, E, and K. They are essential for the proper functioning of the immune system, healthy bone growth, clear vision, and cell protection.
3. Macromineral: These are needed in higher concentrations than trace minerals. Significant macrominerals and their roles include:
   • Calcium: Essential for healthy growth and functioning of the bones
   • Phosphorus: A component of cell membranes
   • Magnesium: Needed for the functioning of many enzymes in the body
   • Sodium: Blood pressure regulation and fluid balance
   • Chloride: Maintains fluid balance and the production of digestive juices
   • Potassium: Transmission of nerve impulses and muscle action
   • Sulfur: Needed for the formation of genetic material and several important proteins in the body
4. Trace elements: Although our bodies only need a very minimal number of them, they carry out several important functions. Some of the crucial trace minerals needed by the body are selenium, iron, iodine, fluoride, copper, zinc, copper, and manganese.

There are about 30 vitamins and minerals that humans must regularly consume. Numerous perform multiple tasks and cooperate to run your metabolism and keep you alive and healthy.

• Vitamin C: Powerful antioxidant and is crucial for keeping a healthy immune system
• B vitamins: To obtain energy from the food we eat
• Vitamin B12: To produce red blood cells and maintain healthy nerves
• Vitamin A: Required for vision, immunity, and healthy skin
• Vitamin E: An antioxidant and assists in preventing cell damage
• Vitamin K: Required for blood clotting and calcium transportation into the bone
• Vitamin D: Essential for a healthy immune system, and bone formation, and functions as a hormone throughout the body
• Iron: Necessary to form hemoglobin, the RBC pigment that transports oxygen throughout the body
• Calcium: Required for muscle contraction and bone growth and strength
• Magnesium: Controls how muscles contract and how signals are sent to the nervous system. Over 300 metabolic processes require it, and it aids in the formation of teeth and bones.
• Potassium: Essential for maintaining fluid and electrolyte balance, healthy nerve conduction, and muscle contraction

Micronutrient deficiency is a serious problem because consuming fewer than the recommended levels can have various effects on the body.

Common micronutrient deficiencies found in humans include:

• Anemia: Iron deficiency
• Goiter and mental retardation: Iodine deficiency
• Rickets, bone loss and muscle weakness: Vitamin D deficiency
• Megaloblastic anemia and impaired nerve function: Vitamin B12 deficiency
• Osteoporosis: Calcium deficiency
• Impaired vision and blindness: Vitamin A deficiency
• Muscle cramps and fatigue: Magnesium deficiency