Micronutrimeter

What are Micronutrients

Micronutrients are important for organisms in small quantities throughout life to organize a range of physiological functions to keep the human body healthy. Vitamins, Minerals and Antioxidants  are the three types of micronutrients.

Micronutrients are essential because they protect our bodies from disease, slow the aging process and help every system in our bodies work properly. The long list of micronutrients functions can range from supporting metabolism to fighting free radicals and promoting overall health.

The body uses dozens of different micronutrients every single hour of every single day to keep us energized, produce enzymes and hormones, and prevent nutritional deficiencies. Specific micronutrient deficiencies can result in various problems, like mental impairment, poor digestion, thyroid problems and bone loss.

Among other roles, the main roles of essential micronutrients include:

  • synthesizing DNA
  • facilitating growth
  • producing digestive enzymes
  • helping keep a strong metabolism
  • breaking down carbs, fats and proteins into usable energy
  • aiding in bone mineralization
  • helping with hormone production
  • allowing cells to rejuvenate
  • slowing oxidation damage or signs of aging caused by free radicals
  • allowing muscles to move and helping with tissue repair
  • protecting the brain

Types of Micronutrients

Although there are dozens of different micronutrients that are all vital to overall health, here are a few examples of micronutrients that are found in many healthy whole food sources:

  • Vitamin A
  • Vitamin C
  • Vitamin D
  • Vitamin E
  • Vitamin K
  • Thiamine
  • Riboflavin
  • Niacin
  • Vitamin B6
  • Folate
  • Vitamin B12
  • Pantothenic Acid
  • Choline
  • Betaine
  • Calcium
  • Iron
  • Magnesium
  • Phosphorus
  • Potassium
  • Sodium
  • Zinc
  • Copper
  • Manganese
  • Selenium
  • Fluor

Role in Body/Why We Need Them

Many micronutrients are considered essential nutrients, which means they are not made within the body. We must get these micronutrients from foods, otherwise we risk micronutrient deficiencies, such as iron deficiency, low potassium, low vitamin B12 or magnesium deficiency.
Researchers have classified 13 different types of vitamins, all of which have their own important roles in body, including protecting against oxidative stress, slowing the aging process and preventing cancer.
Besides vitamins, minerals are another type of micronutrient that we need to obtain from the diet. Minerals play a big role in bone development, brain health, cellular function and metabolism, and humans need at least 18 different types of minerals to function properly.
These include macrominerals that we usually think of as “electrolytes,” such as calcium, magnesium, potassium and sodium, plus other compounds on the trace minerals list that we need in smaller quantities like copper, iodine, iron, manganese, selenium and zinc.
Micronutrients of all kinds are important co-factors in DNA synthesis and metabolism. They are frequently involved in modulating enzymes that help us absorb other nutrients and turn them into fuel for the body.

Zinc, for example, is a co-factor for over 100 enzymatic reactions. Selenium, on the other hand, is an important mineral for metabolism that is involved in the production of the enzyme glutathione peroxidase, also known as the master antioxidant.

No single type of food contains all the micronutrients we need, which is why variety is key. The focus should be on anti-inflammatory foods, meaning those that are fresh and found in nature, including all types of colorful vegetables, fruits, beans nuts, whole grains, and quality animal foods like seafood and eggs.

Eating a wide array of different whole foods can fill in any gaps in your diet and make sure you get the entire list of micronutrients in your diet.

Benefits of Micronutrients

Micronutrients are essential to many aspects of health and play a central role in nearly every bodily function. While a comprehensive micronutrients list would be too long to include here, below are some examples that illustrate the importance of micronutrients and the crucial roles that they play in the body:

  • Potassium: lowers blood pressure, helps combat heart disease.
  • Vitamin A: antioxidant that fights free radicals, supports skin and eye health, fights cancer by blocking DNA mutations in cancerous cells. Vitamin A deficiency symptoms include dry eyes, night blindness and an increased risk of infection.
  • Vitamin B12: helps produce hemoglobin, which carries oxygen throughout the body, and fights fatigue.
  • Vitamin C: as one of the most important vitamins for anemia, vitamin C benefits iron absorption, improves immune function, prevents oxidative stress, fights cancer and prevents common illnesses of the skin, eyes, etc.
  • Vitamin D: promotes healthy bone metabolism, helps prevent depression, may have anti-cancer properties
  • Vitamin E: acts as an antioxidant, protects cell membranes, protects heart health.
  • Vitamin K: critical in blood clotting, protects against heart disease, osteoporosis and other types of cancer.
  • Zinc: zinc benefits may help boost the immune system, support brain function and improve heart health.
    Iodine: important for fetal development and thyroid health.
  • Beta-carotene: turns into antioxidant vitamin A in the body, strengthens the immune system and mucous membranes.
  • Calcium: maintains bone strength, acts as an antacid, regulates high blood pressure.
  • Choline: prevents fat accumulation in the liver, promotes brain development, helps improve liver function
  • Chromium: removes sugar from the bloodstream and converts into energy, helps control blood sugar in individuals with type 2 diabetes.
  • Copper: anti-inflammatory, helps combat arthritis, known as a brain stimulant.
  • Flavonoid (antioxidants): reduces the risk of cancer, asthma, stroke and heart disease; fights free radical damage, protects brain health.
  • Carotenoids (antioxidants): protect and preserve eye health, fight macular degeneration and cataracts.
  • Folate: also known as vitamin B9, the folate definition is a water-soluble vitamins that plays a central role in fetus development and cervical cancer prevention, contains antidepressant properties.
  • Iron: helps transport oxygen to the entire body, prevents anemia and low energy.
  • Manganese: improves bone density, helps combat free radicals, regulates blood sugar, regulates metabolism and inflammation.
  • Riboflavin (vitamin B2): helps prevent cervical cancer, fights headaches and migraines, can help treat acne, muscle cramps, carpal tunnel and fatigue.
  • Selenium: has antioxidant properties, reduces the risk of prostate cancer, aids in the treatment of asthma, arthritis and infertility.
  • Iodine: because it’s involved in producing thyroid hormones, benefits of iodine include increased metabolism and proper cell repair. Low iodine symptoms include goiter, weight gain, fatigue and weakness.
  • Thiamine: helps muscles contract, aids in nerve signaling and regulates energy metabolism.
  • Biotin: involved in maintaining the health of the hair, skin and nails.
  • Riboflavin: breaks down macronutrients like proteins, fats and carbs and converts these key nutrients into usable energy

What Do Micronutrients Do?

Vitamins and minerals are involved in an incredible array of reactions including those that:

  • Turn on/off genes
  • Transform nutrients into energy
  • Form new tissues
  • Clean up free radical damag
  • Maintain organs and systems

Vitamins

There are two types of vitamins: water-soluble and fat-soluble.

Water-soluble Vitamins
As the name suggests, water-soluble vitamins dissolve in water and are excreted through urine rather than stored in the body.

Water-soluble vitamins include:

Thiamin
Riboflavin
Niacin
Vitamin B6
Vitamin B12
Folate
Pantothenic acid
Choline
Vitamin C
Biotin

Fat-soluble Vitamins
Fat-soluble vitamins dissolve in fat and are stored in the liver. They can be toxic in excessive quantities.

Fat-soluble vitamins include:

Vitamin A
Vitamin D
Vitamin E
Vitamin K

Minerals

Minerals are grouped into two categories: macrominerals and trace elements.

Macrominerals are needed in larger quantities than trace elements. Some minerals like sodium and potassium, are also electrolytes, which are vital for muscle and nerve function, as well as fluid balance.

Macrominerals:
Sodium
Potassium
Chloride
Calcium
Phosphorus
Magnesium

Trace elements:
Chromium
Copper
Fluoride
Iodine
Iron
Manganese
Molybdenum
Selenium
Zinc

What are the Normal Values for Micronutrients in Urine?

  • Calcium, mg/ 24 hours 100– 250
  • Chloride, meq/ 24 hours 110– 250
  • Copper, μg/ 24 hours 0– 100
  • Lead, μg/ 24 hours <100
  • Phosphorus, g/ 24 hours 0.9– 1.3
  • Potassium, meq/ 24 hours 25– 100
  • Sodium, meq/ 24 hours 130– 260
  • Zinc, mg/ 24 hours 0.15– 1.2
  • Creatinine, mg/ kg body weight 15– 25
  • Riboflavin, μg/ g creatinine >80
  • Niacin metabolite,a μg/ g creatinine >1.6
  • Pyridoxine, μg/ g creatinine >20
  • Biotin, μg/ 24 hours >25
  • Pantothenic acid, mg/ 24 hours >1
  • Folate, FIGLUb after histidine load <5 mg/ 8 hours
  • B12, methylmalonic acid after valine load <2 mg/ 24 hours

Source: Advanced Nutrition: Macronutrients, Micronutrients, and Metabolism (3rd edition) by Carolyn D. Berdanier, & Lynnette A. Berdanier

What are the Normal Clinical Values in SI Units for Blood Components?

  • Ammonia 22– 39 mmol/ l
  • Calcium 8.5– 10.5 mg/ dl or 2.25– 2.65 mmol/ l
  • Carbon dioxide 24– 30 meq/ l or 24– 29 mmol/ l
  • Chloride 100– 106 meq/ l or mmol/ l
  • Copper 100– 200 mg/ dl or 16– 31 mmol/ l
  • Iron 50– 150 mg/ dl or 11.6– 31.3 mmol/ l
  • Lead 50 mg/ dl or less
  • Magnesium 1.5– 2.0 meq/ l or 0.75– 1.25 mmol/ l
  • P CO2 35– 40 mm Hg
  • pH 7.35– 7.45
  • Phosphorus 3.0– 4.5 mg/ dl or 1– 1.5 mmol/ l
  • P O2 75– 100 mm Hg
  • Potassium 3.5– 5.0 meq/ l or 2.5– 5.0 mmol/ l
  • Sodium 135– 145 meq/ l or 135– 145 mmol/ l
  • Acetoacetate <2 mmol
  • Ascorbic acid 0.4– 15 mg/ dl or 23– 85 mmol/ l
  • Bilirubin 0.4– 0.6 mg/ dl or 1.71– 6.84 mmol/ l
  • Carotinoids 0.8– 4.0 mg/ ml
  • Creatinine 0.6– 1.5 mg/ dl or 60– 130 mmol/ l
  • Lactic acid 0.6– 1.8 meq/ l or 0.44– 1.28 mmol/ l
  • Cholesterol 120– 220 mg/ dl or 3.9– 7.3 mmol/ l
  • Triglycerides 40– 150 mg/ dl or 6– 18 mmol/ l
  • Pyruvic acid 0– 0.11 meq/ l or 79.8– 228.0 mmol/ l
  • Urea nitrogen 8– 25 mg/ dl or 2.86– 7.14 mmol/ l
  • Uric acid 3.0– 7.0 mg/ dl or 0.18– 0.29 mmol/ l
  • Vitamin A 0.15– 0.6 mg/ dl
  • Albumin 3.5– 5.0 g/ dl
  • Insulin 6– 20 mU/ dl
  • Glucose 70– 100 mg/ dl or 4– 6 mmol/ l

Source: Advanced Nutrition: Macronutrients, Micronutrients, and Metabolism (3rd edition) by Carolyn D. Berdanier, & Lynnette A. Berdanier

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