Micronutrients

Overview  

Micronutrients are essential vitamins and minerals required in small amounts for optimal health. They regulate nearly every bodily process, including immune function, bone health, energy production, brain function, and cellular repair. Deficiencies, even mild, can significantly impair health and development. 

Key Micronutrients, Sources & Functions 

Micronutrient	Common Food Sources	Key Functions
Vitamin A	Carrots, sweet potatoes, spinach	Vision, immunity, cell growth
Vitamin C	Citrus fruits, bell peppers, broccoli	Antioxidant, collagen production, immune defense
Vitamin D	Fatty fish, fortified dairy, sunlight	Calcium absorption, bone health, immunity
Vitamin E	Nuts, seeds, spinach, avocados	Antioxidant, protects cell membranes
Vitamin K	Leafy greens, broccoli, Brussels sprouts	Blood clotting, bone metabolism
B Vitamins (B1–B12)	Whole grains, eggs, dairy, meat, legumes	Energy metabolism, nervous system, red blood cell formation
Iron	Red meat, lentils, spinach, fortified cereals	Oxygen transport, energy, immunity
Calcium	Dairy, fortified plant milks, leafy greens	Bone and teeth health, muscle contraction
Magnesium	Nuts, seeds, whole grains, leafy greens	Nerve function, muscle relaxation, energy production
Zinc	Meat, shellfish, legumes, seeds	Immunity, wound healing, growth

Recommended Daily Intake 

• Varies by age, sex, and life stage. Example RDAs for adults: 

• Vitamin C: 90 mg (men), 75 mg (women) 

• Vitamin D: 600–800 IU 

• Iron: 8 mg (men), 18 mg (women) 

• Calcium: 1,000–1,200 mg 

• Magnesium: 310–420 mg 

• Folate: 400 mcg 

• Balanced, varied diets typically meet needs; supplements may be required for at-risk groups (e.g., pregnant women, elderly, vegetarians) 

Deficiency Risks 

• Iron: Fatigue, anemia, poor immunity 

• Vitamin D: Bone loss, depression, weakened immunity 

• B12: Neurological symptoms, anemia (common in vegans/elderly) 

• Iodine: Thyroid dysfunction, goiter 

• Calcium: Osteoporosis, muscle cramps 

• Micronutrient deficiencies are more common in populations with poor diet, malabsorption disorders, or high physiological needs (e.g., pregnancy)