Micronutrients are a group of minerals that are involved in many important metabolic processes. Although they are also called trace elements, the role they play in the human body is invaluable.
Micronutrients - what exactly are they?
Micronutrients together with macronutrients form minerals, i.e. elements that remain after mineralization of tissues in the form of ash and are not a source of energy.
More precisely, micronutrients are trace elements found in minimal amounts in the organisms of animals and plants. In humans, their presence is estimated at less than 0.01%, and the daily requirement for this component does not exceed 100 mg.
Micronutrients - examples
Micronutrients include elements such as:
- chrome,
- iron,
- zinc,
- manganese,
- copper,
- iodine,
- fluorine,
- selenium,
- molybdenum,
- cobalt.
Functions of micronutrients in the human body
Micronutrients are essential components of the diet, as they regulate the work of all internal organs and are responsible for the proper functioning of the entire body. Each of the elements included in this group performs individually different tasks, and together they form a coherent whole, thanks to which the human body works properly.
Chrome
Chrome is involved in many metabolic processes, including being responsible for metabolism of lipids, proteins and carbohydrates. In addition, the element can affect the regulation of blood cholesterol levels, and its adequate supply can reduce the risk of developing atherosclerosis.
It is a component of digestive enzymes, regulates appetite and reduces cravings, and is involved in the blood clotting process.
Research suggests that chrome not only increases cellular response to insulin, but also lowers fasting blood glucose levels. What's more, it reduces LDL cholesterol ("bad" cholesterol) in favor of HDL ("good") cholesterol.
Iron
Iron is a component of hemoglobin, so it is responsible for transporting oxygen from the lungs to all cells of the body. In addition, the micronutrient is part of many enzymes, thus protecting against oxidative stress. Moreover, this element supports the immune and nervous systems. It is also a component of myoglobin, a protein that stores and delivers oxygen to muscles.
Two types of iron are supplied to the body with food: heme iron, divalent, obtained from animal products, and non-heme iron, trivalent, derived mainly from plant products.
Zinc
Zinc is involved in the metabolism of nucleic acids, protein synthesis, as well as RNA and DNA biosynthesis. It is included in a number of enzymes. It is essential for the proper functioning of the immune system. It also promotes proper growth and development, cares for the well-being of hair and nails, and helps in the process of wound healing and tissue regeneration.
Recommended products with micronutrients
Manganese
Manganese is a component of many enzymes, it is necessary for the synthesis of proteins and nucleic acids. The element is involved in erythropoiesis, i.e. in the process of multiplication and differentiation of erythrocytes. What's more, it regulates bone metabolism, supports the growth process and improves memory.
It is also involved in the synthesis of thyroxine, a hormone synthesized by the thyroid gland. Increased levels of manganese reduce the level of dopamine, which in turn is responsible for inhibiting the synthesis of TSH. Therefore, manganese plays an important role in the proper functioning of the thyroid gland.
Copper
Copper, together with iron, enables the formation of red blood cells, moreover, the element is used in the formation of connective and bone tissue. Plays an important role in lipid metabolism, affects thinking ability, concentration and creativity. In addition, it is responsible for the transmission of nerve impulses and neurotransmitters.
Iodine
It is an essential element for the production of thyroid hormones - thyroxine and triiodothyronine. These hormones are essential for maintaining body homeostasis and cellular metabolism. Moreover, they affect the condition of the skin and the development of the brain and the proper functioning of the nervous system.
Fluorine
Fluoride builds teeth enamel, strengthens it and increases its resistance to damage. What's more, the element prevents tooth decay and is essential for the proper development and functioning of bones. It also strengthens the structures of hair, skin and tendons.
Selenium
Selenium protects cells from oxidative stress and influences immune system function. In addition, it is part of many enzymes that regulate cellular metabolism. It also supports fertility.
Molybdenum
Molybdenum participates in detoxification processes and is a component of many enzymes. It is necessary for the proper absorption of iron, thanks to which it protects the body against anemia and prevents tooth decay.
Although it is the rarest element on Earth, it is found in all tissues of humans and animals.
Cobalt
Cobalt has a regulatory function in the production of red blood cells. It takes part in the metabolism of nucleic acids and proteins. It is a cofactor of certain enzymes, and participates in the formation of cobalamin and folic acid. In addition, it affects immunity and concentration, supports the skeletal system and stimulates appetite.
Micronutrients requirements
Micronutrients are elements whose daily requirement does not exceed 100 mg per day. However, depending on age, physiological situation and lifestyle, the individual demand for certain elements increases.
Thus, the most important micronutrients for seniors are, for example, zinc and iron. These ingredients have a positive effect on the organisms of the elderly, as they increase concentration, improve memory, and also support the wound healing process and inhibit oxidative stress, thus delaying the aging process.
In turn, among pregnant women there is a greater demand for selenium, zinc or copper due to the needs of the developing fetus. It is also important to have a proper supply of iodine, deficiencies of which can lead to brain damage in children.
Among athletes, there is an increased demand for ingredients such as iron, zinc or copper. These elements have a beneficial effect on physical fitness, strengthen bones and joints, and accelerate wound healing processes, which is extremely important in trauma and injury.
Sources of micronutrients in food
All micronutrients are commonly found in food, in a variety of foods. With a well balanced diet, you should have no problem covering your needs for these elements.
Among the richest natural sources of chrome we can include yeast, mushrooms, nuts and asparagus. In turn, iron can be found in products such as red meat, offal, as well as linseed and pumpkin seeds. Wholegrain cereal products, legumes, eggs, milk and dairy products, as well as meat are good sources of zinc.
A great source of manganese in the diet are legumes, sunflower seeds, hazelnuts and walnuts, as well as almonds, wheat bran, oatmeal and leafy vegetables. You can also find a lot of copper in nuts. This element will also provide our body with beets, mushrooms, onions and spinach, and even chocolate.
Among foods, sources of iodine include sea fish and seafood, as well as in spinach, onions, tarragon and oatmeal. In turn, fluoride can be supplied to the body together with water, potatoes, leafy vegetables and cereal products.
An abundance of selenium is found in wheat bran, yeast, corn, milk, sunflower seeds and nuts, while molybdenum is an element whose sources include natural rice, cheese, legumes and milk. Cobalt, on the other hand, is found in milk and dairy products, mushrooms and yeast. Among its sources we can also include green vegetables such as spinach.
So, as you can see, micronutrients are available in a variety of products, so by following a diverse, varied diet, you will easily provide your body with all the elements it needs to function properly. If you have problems, with the proper balance of the menu, you can always use additional supplementation.
It should be remembered that an adequate supply of microelements is extremely important, because deficiency of elements (as well as excess) is not beneficial for health and can contribute to the disorder of the whole organism.
Symptoms of micronutrient deficiency and excess of individual elements
Although the need for micronutrients seems small, deficiencies of these components are very common. This is due to the use of a poor diet or the presence of disorders in the process of absorption of substances.
To prevent deficiencies, it is advisable to follow a well-balanced diet, and during periods of increased demand or when specific elemental deficiencies are identified, take advantage of the benefits of supplementation.
Excesses of micronutrients are much rarer than deficiencies, but are also possible. It is difficult to lead to an excessive supply of elements from food. Most often, ill-considered supplementation contributes to the excess of micronutrients.
Iron
Iron is an element that is very often lacking in the human body. Iron deficiency leads to anemia (anemia), symptoms of which include rough skin, pallor, brittle hair and nails, as well as headaches and dizziness. At the same time, there is a reduction in physical performance, concentration and memory disorders, as well as reduced resistance to infections.
In turn, an excess of the element may contribute to the occurrence of nausea, vomiting, diarrhea, cardiovascular disorders or nervous system disorders. Too much iron supply also increases the production of free radicals, thereby increasing the risk of developing many diseases.
Zinc
Zinc deficiency manifests itself in the deterioration of the immune system, as well as impaired wound healing, deterioration of the condition of hair and nails. Insufficient supply of zinc can also contribute to thyroid and liver disorders and the development of night blindness.
Excess zinc in the human body causes nausea, vomiting, abdominal pain, as well as lowered immunity and a reduction in the HDL cholesterol fraction.
Copper
Copper deficiency is rare, and its symptoms are not very characteristic. Too low a supply of the element can lead to anemia, cardiovascular and nervous system disorders.
In turn, excess contributes to the occurrence of nausea and vomiting, diarrhea, irritation of the digestive tract, as well as a characteristic metallic taste in the mouth.
Iodine
Iodine deficiency leads to hypothyroidism and enlargement of the thyroid gland. Hypothyroidism is manifested by lethargy, fatigue, feeling cold, dry and flaky skin, as well as mental retardation.
Excess of the element contributes to the development of hyperthyroidism, which is manifested by increased nervous excitability, weight loss and diarrhea.
Selenium
Selenium deficiencies affect the body's immune system, as well as thyroid dysfunction and mood deterioration.
Excess, in turn, manifests as brittle nails and hair loss, nervousness, nervous system disorders, and emotional instability.
Fluorine
Insufficient fluoride supply contributes to weakened tooth enamel and reduced bone strength. In turn, an excess of the element manifests itself as spots on the enamel of the teeth, a phenomenon called spotted enamel.
Chrome
Chrome deficiency can cause headaches, irritability and unreasonable fatigue. Increased appetite for sweets is also one of the symptoms.
Excess of the element is toxic to the body and can lead to skin and organ lesions and even contribute to kidney disorders or liver damage.
Manganese
Manganese deficiency manifests itself in impaired motor coordination, bone and joint pains. It can lead to damage to the osteoarticular system. In turn, excess contributes to neurological disorders, mood deterioration and irritability.
Molybdenum
Insufficient molybdenum supply contributes to headaches, vomiting and skin diseases. It causes increased hair loss, as well as drowsiness and lowered immunity. Excess, on the other hand, reduces the absorption of iron and copper, and can also lead to damage to the work of the digestive system.
Cobalt
Cobalt deficiency causes apathy, pale skin, vision and balance problems, as well as confusion and weakness. Excess, in turn, worsens the work of the thyroid gland, it is also toxic effect on the circulatory system and heart function.
Micronutrients - a cure for all evil?
Micronutrients are extremely important for proper functioning, but simply meeting the need for these elements is not enough to enjoy health and well-being.
It is also important to provide the body with the necessary macronutrients, which include, among others: calcium, magnesium and potassium, as well as macronutrients i.e. carbohydrates, proteins and fats.
Only a complete, balanced diet and regular physical activity can give us energy and reduce the risk of various diseases and illnesses.
However, an adequate supply of micronutrients is already a big step on the way to full health and vitality!
Sources:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4358897/
- https://www.poia.pl/pliki/cukrzyca.pdf
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- http://wswfit.com.pl/site-media/download/wydawnictwa/Roczniki%20WSWFiT%202009.pdf#page=97
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