Micronutrients are nutrients (vitamins and minerals) only needed in small amounts (daily requirement measured in mg or μg (microgram)). They are not a source of energy – however, they do help our body with growth, development and maintenance of body tissues. Vitamins are organic substances, are made by plants and animals. Because our body cannot make all the vitamins it needs, we need to consume them through our food.
There are 13 essential vitamins.
| Vitamin | Function |
|---|---|
| Vitamin A | – Important for maintaining eye health, skin health and bone growth – Enhances the function of the immune system |
| Vitamin C | – Also known as ascorbic acid – Plays role in bolstering the immune system – Is an antioxidant, which helps prevent damage to cells – Can be beneficial to eye health |
| Vitamin D | – Is important for calcium absorption – One of the main building blocks for strong teeth and bones – Can help reduce inflammation and infections |
| Vitamin E | – Is an antioxidant, which helps prevent damage to cells – Important for vision |
| Vitamin K | – Involved in various processes that are necessary for blood clotting – Helps build healthy bones |
B – vitamins
| Vitamin | Function |
|---|---|
| Thiamine | – Is a B-vitamin – Helps convert food into energy – Plays an important role in maintenance of healthy skin, hair muscles and brain |
| Riboflavin | – Is a B-vitamin – Helps convert food into energy – Plays an important role in maintenance of healthy skin, hair muscles and brain |
| Niacin | – Is a B-vitamin – Helps convert food into energy – Plays an important role in maintenance of healthy skin, hair muscles and brain |
| Pantothenic Acid | – Is a B-vitamin – Helps convert food into energy – Plays an important role in maintenance of healthy skin, hair muscles and brain |
| Biotin | – Is a B-vitamin – Helps convert food into energy – Plays an important role in maintenance of healthy skin, hair muscles and brain |
| B6 | – Is important for the normal development of the brain – Important in keeping the nervous and immune system healthy – Influences cognitive abilities |
| B12 | – Necessary to form red blood cells and DNA – Protects nerve cells |
| Folate | – Plays an important role in red blood cell formation, healthy cell growth and function – Crucial during early pregnancy to reduce risk of birth defects of the brain and spine |
Minerals
Minerals are important for various functions within our body. They are an inorganic elements, and originate, amongst other places, from our soil and water. Plants then absorb them, and animals in turn will consume these. Because our body cannot make them, we need to consume them through our food.
The amount of a mineral we need does not reflect its importance to our body!
Let’s take a look at some of the prominent minerals:
| Calcium | – Can help reduce risk of hypertension, kidney stones and colon cancer – Plays a vital part in maintenance of bone structure – Important for normal bone and tooth development, blood clotting, muscle contraction, nerve transmission and cell metabolism |
| Iron | – Plays a vital role in the transport of oxygen within our body – Is used to make proteins that are involved in transporting oxygen – Needed for the production of certain hormones – Required for the body’s growth and development, as well for neurological development |
| Magnesium | – Regulates our nerve and muscle function – Helps to regulate our blood sugar levels and blood pressure – Is involved in the creation of bodily materials, such as bone and DNA |
| Potassium | – Involved in nerve transmission, proper functioning of the heart and the kidney – Required for proper functioning of our cells and muscles – Plays a role in aiding digestion |
| Iodine | – Necessary to make thyroid hormones (these hormones control many important functions in our bodies, including our metabolism) – Plays a vital role in the proper development of the bones and the brain both during pregnancy and infancy |
| Zinc | – Essential for normal growth, development and tissue function – Plays a role in bone formation, immune function and general growth and development – Involved in DNA and RNA synthesis – Is in involved in keeping our immune system strong – can help shorten the common cold! – Helps maintain the integrity of skin and mucosal membrane (a.k.a. the inner lining of nose, mouth, stomach…) – Involved in our ability to taste and smell things |