MICRO NUTRIENTS IN DIET

  Micronutrients are vital substances that our systems require in trace levels for optimal operation, which is crucial for preserving general health. Although humans require less of them than macronutrients (such as carbohydrates, protein, and fat), they are still very important and include vitamins and minerals.

VITAMINS

              Vitamins are vital micronutrients necessary in trace amounts, but they have effects on health maintenance. Almost every body function, from immunity to eyesight, bone strength to energy metabolism, skin health to brain function, depends on vitamins. Vitamin shortage can cause health problems, particularly in older people, pregnant women, and children.

• Colorful fruits and vegetables, such as tomatoes, carrots, spinach, and amla
•  Legumes and whole grains (such as green grams and ragi
•  Eggs, beef, and dairy products (for B12, D, and more)
• Good fats and oils (such as sunflower and groundnut oil)
• Sun exposure (for vitamin D naturally)

FAT-SOLUBLE VITAMINS

Vitamin A (beta-carotene, retinal)

• Helps immune system performance, cell growth, skin, and eye health.
• Deficiency—rough skin, dry eyes, low immunity, and night blindness. Pumpkin, liver, egg yolk, milk, carrots, and drumstick leaves (murungai keerai) are rich in vitamin A.

Vitamin D (Cholecalciferol)

• Supports the immune system, bone health, and calcium absorption.
• Deficiency—weariness, weak bones, osteomalacia in adults, and rickets in children. Foods include fish (mackerel, sardine), egg yolks, fortified milk, and sunlight (primary source).

Vitamin E (tocopherol)

• Improves immune system, skin health, and antioxidant (protects cells)
• Deficiency: Nerve problems, muscle weakness, and delayed skin healing. Foods include groundnut oil, spinach (pasalai keerai), almonds, and sunflower seeds.

Vitamin K

• Helps to improve bone health and blood coagulation.
• Deficiency: Weak bones, easy bruising, and bleeding. Foods include spinach, broccoli, green beans, curry leafs, and drumstick leaves.

WATER-SOLUBLE VITAMINS

Vitamin C

• Supports iron absorption, wound healing, immunity, and antioxidants.
• Deficiency: weariness, bleeding gums, and scurvy. Foods include tomato, capsicum, guava, lemon, orange, and amla (nellikai).

Vitamin B1 (Thiamine):

• Improves nerve function and energy generation
• Deficiency: weariness, nerve discomfort, and beriberi. Foods include sesame seeds, brown rice, whole wheat, and legumes (kadalai).

Vitamin B2 (Riboflavin)

• Helps in healthy skin and eyes and energy metabolism.
• Deficiency: Skin problems, sore throat, and cracked lips. Foods include eggs, milk, curd, and green vegetables.

Vitamin B3 (Niacin)

• Improves digestion, skin health, and brain function.
• Pellagra deficiency (diarrhea, rashes, dementia)
•  Foods include whole grains (millets), chicken, liver, and groundnuts.

MINERALS

               The body requires trace levels of minerals, which are vital micronutrients that are crucial for preserving health. They promote muscular function, carry oxygen in the blood, maintain fluid balance, control heartbeat, and aid in the development of strong bones and teeth. Serious health difficulties can result from a mineral deficit. All mineral requirements are satisfied shortages are avoided with a well-balanced diet that consists amount of cereals, leafy greens, fruits, dairy products, and protein sources.

MACRO-MINERALS

Calcium

• Improve bone & teeth health, muscle function, and nerve signaling.
• Deficiency symptoms—weak bones, stunted growth, muscle cramps. Foods include milk, curd, ragi, drumstick leaves, and sesame seeds.

Magnesium

• Supports muscle & nerve function and energy production
• Deficiency symptoms—cramps, fatigue, and nausea. Foods include spinach, nuts, whole grains, and legumes.

Potassium

• Helps in fluid balance, muscle contraction, and heart rhythm.
• Deficiency symptoms—cramps, fatigue, irregular heartbeat. Foods include bananas, coconut water, sweet potato, and beans.

Sodium

• Maintain fluid balance and nerve signals.
• Deficiency symptoms — lower blood pressure, dizziness, confusion. Foods include salt, pickles, and papad [consume in moderation].

Phosphorus

• Improve bone and teeth health and energy metabolism.
• Deficiency symptoms—weak muscles, poor growth. Foods include dairy, meat, fish, and dals.

Chloride

• Helps to maintain stomach acid and fluid balance.
• Deficiency symptoms—poor digestion, fluid imbalance. Nutrition sources like salt and seaweed.

Sulfur

• Helps in protein structure [hair, nail], and enzyme function.
• Deficiency symptoms—Brittle hair/nails [very rare]. Food includes onion, garlic, and cruciferous vegetables.

TRACE MINERALS

Iron

• It makes hemoglobin carry oxygen.
• Deficiency symptoms—anemia, tiredness, pale skin. Foods include red meat, drumstick leaves, spinach, and jaggery.

Zinc

• Helps in immunity, wound healing, and growth.
• Deficiency symptoms—hair loss, delayed healing, stunted growth. Foods include meat, pumpkin seeds, groundnuts, legumes

Iodine

• Helps in thyroid hormone production.
• Deficiency symptoms—goiter, slow growth, low IQ in kids. Foods include iodized salt, fish, and curd.

Selenium

• Improves antioxidant and thyroid health.
• Deficiency symptoms—muscle weakness, poor immunity. Foods include fish, eggs, and nuts.

Copper

• Helps in iron metabolism and immune function.
• Deficiency symptoms—fatigue, weak bones, anemia. Food includes nuts, liver, sesame, and lentils.

Manganese

• Improves bone health and enzyme function.
• Deficiency symptoms—weak bones, fertility issues. Foods include ragi, rice, and whole grains.

ROLE OF MICRO-NUTRIENTS IN DIET

• Encourage Energy Production & Metabolism—Food may converted into energy with the aid of the B-complex vitamins (B1, B2, B3, B6, and B12). Iron is necessary for the blood’s oxygen delivery, which sustains energy levels.
• Function of the Immune System—Vitamin C acts as an antioxidant and aids in the fight against infections. Vitamin A and zinc aid in wound healing and immune cell activity.
• Health of the Bones—Strong bones and teeth require calcium, vitamin D, magnesium, and phosphorus.
• Nerve and Brain Function—Iodine, folate, and vitamin B12 promote mental health, memory, and cognitive function. Magnesium, potassium, and sodium aid in the transmission of nerve signals.
• Protection from Antioxidants—absorbing free radicals, vitamins C and E, selenium, and beta-carotene help shield cells from harm.
• Health of the Blood—The synthesis of hemoglobin depends on iron. Vitamin B12 and folate promote the production of red blood cells and guard against anemia.
• Development and Growth—Particularly in youngsters, micronutrients like zinc and iodine are critical for physical development. Vitamin A is essential for healthy skin and eyes.