A healthy diet consists of a balance of macronutrients (carbohydrates, protein, fat) which are consumed in large quantities and micronutrients which are required in much smaller quantities and as a result their importance is sometimes underestimated. Micronutrients are essential components of a healthy diet, they play vital roles in many essential functions such as metabolism, immune function and reducing chronic illness (Gombart et al., 2020). Micronutrient needs vary throughout the lifespan and are of particular importance during pregnancy and the growth and development of children (Cetin et al., 2010).
Micronutrient deficiency is a global problem, the most common deficiencies are iron, the main cause of anaemia, vitamin D and calcium, leading to increased risk of rickets and osteoporosis and vitamin A, which can cause blindness (Beal et al., 2017).
Shown below is a list of the average daily requirements of each of the most important micronutrients for adult men and women:
These are average values, optimal intake will vary according to factors such as age, gender, genetics, metabolism and physical activity, if your diet is healthy and balanced from both plant and animal sources you should be able to ingest all of your micronutrient requirements. For those that follow a vegetarian or vegan diet, supplementation might be needed to provide you with certain nutrients that are either low or absent in plant-based food.
The following list gives a summary of foods that provide a rich source of various micronutrients to enhance your diet:
- Wholegrains: thiamine, magnesium
- Leafy greens: vitamin K, vitamin A, iron, folate
- Nuts: thiamine, vitamin E, magnesium
- Dairy: vitamin K, vitamin A, calcium
- Beans & lentils: iron, potassium, folate
This was an introduction to micronutrients, in the coming weeks I will give a more in-depth description of their individual function, bioavailability and how you can incorporate them into your daily diet.
References
Beal, T., Massiot, E., Arsenault, J. E., Smith, M. R., & Hijmans, R. J. (2017). Global trends in dietary micronutrient supplies and estimated prevalence of inadequate intakes. PLoS One, 12(4), e0175554. https://doi.org/10.1371/journal.pone.0175554
Cetin, I., Berti, C., & Calabrese, S. (2010). Role of micronutrients in the periconceptional period. Hum Reprod Update, 16(1), 80-95. https://doi.org/10.1093/humupd/dmp025
Gombart, A. F., Pierre, A., & Maggini, S. (2020). A Review of Micronutrients and the Immune System-Working in Harmony to Reduce the Risk of Infection. Nutrients, 12(1). https://doi.org/10.3390/nu12010236
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