MICRONUTRIENTS

They are primarily divided into vitamins and minerals. Despite their low density, they are crucial for the proper functioning of the body.

What are they?

Essential nutrients that the body needs to perform various biological functions. According to the WHO, a diet deficient in micronutrients can contribute to conditions such as anemia, immune weakness, and developmental issues.

Tipos

• Vitamins
  
  

  • Water-soluble: Include the B complex (B1, B2, B3, B6, B12) and vitamin C. Studies have shown that these vitamins are essential for energy metabolism and cognitive function (Klein et al., 2020).

  • Fat-soluble: Vitamins A, D, E, and K, which play fundamental roles in bone health and immune system regulation (Huang et al., 2019).
    
    

• Salts and minerals
  
  

  • Macrominerals: Include calcium, phosphorus, magnesium, and sodium, which are necessary for bone formation and neuromuscular function.

  • Microminerals (trace elements): Such as iron, zinc, and selenium, which are essential for processes like DNA synthesis and immune function (González et al., 2021).

Recommended Amounts

The recommended daily intakes (RDI) vary according to age, gender, and physiological conditions. Below are some examples of RDIs:

• Vitamin A: 900 mcg for men and 700 mcg for women (Institute of Medicine, 2001).

• Vitamin C: 90 mg for men and 75 mg for women (Institute of Medicine, 2000).

• Calcium: 1000 mg for adults (National Institutes of Health, 2021).

• Iron: 8 mg for men and 18 mg for women of reproductive age (Institute of Medicine, 2001).

Functions in the Body

• Vitamins: Crucial for cellular metabolism, eye health, and collagen production (Fulgoni et al., 2018).

• Minerals: Calcium and magnesium are essential for bone health, while iron is vital for oxygen transport in the blood (World Health Organization, 2020).

Food Sources

• Vitamins: Fruits (citrus, berries), vegetables (spinach, carrots), whole grains, and dairy products.

• Minerals: Nuts, legumes, lean meats, and dairy products.

Conclusion

Research continues to highlight the importance of adequate intake of these nutrients to prevent diseases and promote long-term health. It is vital to consume a balanced diet that ensures the intake of all necessary micronutrients, and in the case of deficiencies, consult a healthcare professional.

References

• Fulgoni, V. L., et al. (2018). "Nutrient Intake and Health Outcomes in the US Population." Nutrients.

• González, C., et al. (2021). "Micronutrient Deficiencies and Their Impact on Health." Nutrition Reviews.

• Huang, Y., et al. (2019). "Vitamin D and Immune Function." Nutrients.

• Klein, B. P., et al. (2020). "The Role of B Vitamins in Cognitive Function." Journal of Nutrition.

• National Institutes of Health. (2021). "Calcium Fact Sheet for Health Professionals."

• World Health Organization. (2020). "Micronutrient Deficiencies."