Micronutrients: Essential Vitamins and Minerals in Your Diet

Introduction to Micronutrients

Micronutrients refer to vitamins and minerals that are vital for proper bodily functions, required in small quantities.

Types of Vitamins

There are two main groups of vitamins:

• Water-soluble vitamins: These cannot be stored in the body and include Vitamin C and B group vitamins.
• Fat-soluble vitamins: These are stored in the body and include Vitamins A, D, E, and K.

B Group Vitamins

The B group vitamins, such as B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B6 (Pyridoxine), and B12 (Cobalamin), play essential roles in various bodily functions.

Key Water-Soluble Vitamins

Folic Acid (Folate): Essential for blood cell formation and crucial in pregnancy. Found in leafy vegetables, green beans, peas, potatoes, and oranges.

Ascorbic Acid (Vitamin C): Important for healing, connective tissue integrity, and immune function. Found in citrus fruits, green vegetables, peppers, and tomatoes.

Fat-Soluble Vitamins

Vitamin A: Essential for vision, skin health, and growth. Found in liver, oily fish, dairy products, carrots, green leafy vegetables, peaches, nectarines, and dried apricots.

Vitamin D: Required for calcium absorption and bone health. Synthesized through sunlight exposure and found in meat, oily fish, eggs, milk, and fortified spreads.

Vitamin E: Acts as an antioxidant, protecting against diseases like heart disease and cancer. Found in vegetable oils, eggs, green vegetables, nuts, whole grain cereals, and avocados.

Vitamin K: Necessary for blood clotting and found in whole grain cereals, leafy green vegetables, and synthesized in the intestinal tract by bacteria.

Importance and Sources

Vitamins are crucial for overall health and are best obtained through a balanced diet. Supplements can be considered for specific needs.