Key Micronutrients to Know for Intro to Nutrition

Micronutrients are vital for overall health, playing key roles in various bodily functions. Understanding these essential vitamins and minerals helps us make informed dietary choices, supporting everything from immune function to energy production and bone health.

1. Vitamin A

   • Essential for vision, particularly in low-light conditions.
   • Supports immune function and skin health.
   • Found in two forms: retinoids (animal sources) and carotenoids (plant sources).

2. Vitamin D

   • Crucial for calcium absorption and bone health.
   • Synthesized in the skin through sunlight exposure.
   • Deficiency can lead to rickets in children and osteomalacia in adults.

3. Vitamin E

   • Acts as a powerful antioxidant, protecting cells from oxidative damage.
   • Supports immune function and skin health.
   • Found in nuts, seeds, and vegetable oils.

4. Vitamin K

   • Key role in blood clotting and bone metabolism.
   • Two main forms: K1 (phylloquinone) from plants and K2 (menaquinone) from animal sources and fermented foods.
   • Deficiency can lead to excessive bleeding.

5. Vitamin C

   • Important for collagen synthesis, wound healing, and immune function.
   • Acts as an antioxidant, protecting against free radical damage.
   • Found in fruits and vegetables, particularly citrus fruits.

6. Thiamin (B1)

   • Essential for carbohydrate metabolism and energy production.
   • Supports nerve function and muscle contraction.
   • Found in whole grains, legumes, and pork.

7. Riboflavin (B2)

   • Plays a key role in energy production and metabolism of fats, drugs, and steroids.
   • Important for skin, eye, and nerve health.
   • Found in dairy products, eggs, and green leafy vegetables.

8. Niacin (B3)

   • Supports energy metabolism and DNA repair.
   • Can be synthesized from the amino acid tryptophan.
   • Found in meat, fish, poultry, and whole grains.

9. Vitamin B6

   • Involved in amino acid metabolism and neurotransmitter synthesis.
   • Supports immune function and cognitive development.
   • Found in fish, beef liver, potatoes, and non-citrus fruits.

10. Folate (B9)

    • Crucial for DNA synthesis and repair, and cell division.
    • Important during pregnancy for fetal development.
    • Found in leafy greens, legumes, and fortified grains.

11. Vitamin B12

    • Essential for red blood cell formation and neurological function.
    • Primarily found in animal products; deficiency can lead to anemia.
    • Important for DNA synthesis and energy metabolism.

12. Iron

    • Vital for oxygen transport in the blood as part of hemoglobin.
    • Supports energy metabolism and immune function.
    • Found in red meat, beans, and fortified cereals.

13. Calcium

    • Key component of bones and teeth; essential for bone health.
    • Plays a role in muscle contraction and nerve signaling.
    • Found in dairy products, leafy greens, and fortified foods.

14. Magnesium

    • Involved in over 300 biochemical reactions in the body, including energy production.
    • Supports muscle and nerve function, and regulates blood pressure.
    • Found in nuts, seeds, whole grains, and green leafy vegetables.

15. Zinc

    • Important for immune function, wound healing, and DNA synthesis.
    • Plays a role in taste and smell.
    • Found in meat, shellfish, legumes, and seeds.

16. Iodine

    • Essential for the production of thyroid hormones, which regulate metabolism.
    • Deficiency can lead to goiter and developmental issues.
    • Found in iodized salt, seafood, and dairy products.

17. Selenium

    • Acts as an antioxidant, protecting cells from damage.
    • Important for thyroid function and immune response.
    • Found in Brazil nuts, seafood, and meats.

18. Copper

    • Involved in iron metabolism and the formation of red blood cells.
    • Supports immune function and collagen production.
    • Found in shellfish, nuts, seeds, and whole grains.

19. Potassium

    • Crucial for maintaining fluid balance, nerve function, and muscle contractions.
    • Helps regulate blood pressure.
    • Found in bananas, oranges, potatoes, and spinach.

20. Sodium

    • Essential for fluid balance, nerve transmission, and muscle function.
    • Excessive intake can lead to hypertension and cardiovascular issues.
    • Found in table salt, processed foods, and naturally in some foods.