Why micronutrients are essential for healthy functioning of the body

Micronutrients are the essential vitamins and minerals required by any living entity, it supplements the major nutrients like protein, carbohydrate and fat and helps in regulating mental and physical wellbeing of any living organism. The essential vitamins are Vitamin A, B, C, D, E and K and minerals are calcium, phosphorous, magnesium, chloride, sodium, potassium, sulphur, iron, manganese, copper, zinc, iodine, fluoride and selenium.

Types of Micronutrients

Water-Soluble Vitamins:

These are the vitamins which dissolves in water and easily flushed out from the body in case of excessive consumption. These vitamins are difficult to store in body for later use, hence regular consumption of required amount is needed to maintain its balance in body. The water-soluble vitamins along with their functions are provided in Table 1.

Table 1

The above table illustrates the necessary function of water-soluble. The functions mentioned are highly important for maintaining the individual health and require regular consumption of vitamin rich diets. The source of these vitamins and their recommended daily allowances (RDA) for an adult are summarised in Table 2.

Table 2

Fat-Soluble Vitamins:

Apart from water-soluble nutrients, human body requires some other vitamins which are soluble in fat rather than water. These nutrients are stored in liver and fatty tissues for future use. The best way to consume these nutrients are along with fat rich food in order to have desired effects. Some of the fat-soluble nutrients along with their essential functions are provided in Table 3.

Table 3

The above table illustrates the necessary function of fat-soluble. These nutrients are stored in our fatty tissues and liver for future consumption. In order to avoid any detrimental effects due to long exposure we need to consume the nutrients in recommended daily allowances (RDA) limits as prescribed in Table 4 for an adult.

Table 4

Macro Minerals:

The nutrients required in relatively larger quantity than other minerals and in lesser quantity than macronutrients. Every mineral has very specific role to perform in proper functioning of the body. Any short of imbalance may lead to life-threatening health condition.  The essential macro minerals and their specific functions are provided in Table 5.

Table 5

The above table illustrates the essential functionality of macro minerals. These nutrients should be part of our daily diet otherwise we need to have supplements for proper functioning of the body. The recommended daily allowance of macro minerals is provided in Table 6.

Table 6

Trace Minerals:

In addition to macro minerals and essentials vitamins, we need some of the minerals in trace amount. Although the required dosages are very minimal, but these are very essential for proper functioning of body and mind. Some of the trace minerals along with their main functionality in Table 7.

Table 7

The above table 7 summarised the functioning of trace minerals. These minerals help in maintain the normal functioning of the body. Owing to the trace amount of requirement, people should not ignore its importance in maintaining mental and physical health. The recommended daily intake of these trace minerals for an adult is summarised in Table 8.

Table 8

The name micronutrients itself indicates about the required intake of these nutrients. However, its importance should not be overlooked as these nutrients have very important role in proper functioning of body. We should include nutrient rich food in our diet with at least five servings of veggies and fruits as recommended by World Health organisation (WHO).