Micronutrients: what they are and why they are essential
Micronutrients are vitamins, minerals, and phytochemicals (plant chemicals) with regulatory functions in the body. They are naturally found in the foods we eat. These vitamins, minerals, and phytochemicals are molecularly unique and play different physiological roles in the body. Therefore, micronutrients are essential to life, and get a lot of attention and shelf space because of it.
Vitamins
There are two main categories of vitamins: water-soluble, meaning they are absorbable through the small intestine with water assistance, and fat-soluble, meaning they require fats to be absorbed into the bloodstream. Water-soluble vitamins include vitamin C and the full spectrum of B vitamins (there are a bunch). Fat-soluble vitamins include vitamins A, D, E, and K.
Minerals
Minerals are absorbed into the blood via the small intestine simply in the presence of water. As mentioned in a previous post about hydration, many minerals tightly control blood pressure and body fluid. Critical minerals include calcium, sodium, potassium, chloride, iron, copper, phosphorous, magnesium, zinc, selenium, chromium, iodine, and fluoride.
Phytochemicals
Phytochemicals are another category of micronutrients. Phytochemicals are plant pigments that give vegetables and fruit their natural color. They are also potent antioxidants, which means they fight off the damage left behind by normal daily cellular functions.
How They Work and Why They’re Disappearing
Your cells are like little factories that leave behind potentially harmful waste as they undergo various chemical reactions. These chemical reactions happen 24/7. Vitamins, minerals, and phytochemicals play the role of maintenance crew, cleaning up waste left behind by the machinery of each cell as it does its job. Micronutrients also assist the machinery in fulfilling jobs by acting as co-enzymes (chemicals that help other chemicals in the successful execution of chemical reactions). Without micronutrients, the waste left behind from normal daily biochemical processes would never be cleaned up, which would accelerate the rate at which cells age. Further, the biochemical processes themselves may not even be possible without the assistance of micronutrients. In future posts, I will explain the valuable role that micronutrients play, specifically, in the body and their contribution to overall health and vitality.
The amount and variety of micronutrients in the food we eat are primarily dependent on the quality of the soil they grow in, which is determined by the microbiological diversity of the soil and the growing environment. Quantity and quality of micronutrients in food also depends on the vegetable or fruit’s ripeness when picked or the diet and care of the animals we eat. Today, soil is often turned into lifeless dirt due to the monocropping farm factory industry. Therefore, the quality and quantity of micronutrients naturally found in food today is greatly depleted relative to just a few decades ago. Yes, our food is becoming less nutritious. The result is wide-spread vitamin and mineral deficiencies or insufficiencies in the world today. Hence, the enormous, and largely unregulated, market for vitamin and mineral supplements has come to life. In 2019, the global dietary supplements market was estimated at $167.8 billion [1].
Micronutrient Supplementation
I believe that supplementation can be useful in specific circumstances and within the parameters of a well-vetted individualized context. However, wholesale supplementation of micronutrients of any kind is not the best answer to your health concerns. The entire supplements industry in the United States is unregulated by a governing body. The Food and Drug Administration (FDA) or United States Department of Agriculture (USDA) has no legal control over the manufacturing of supplements. Therefore, the capsules and powders you may be buying and ultimately putting into your body may or may not have the ingredients or the quantity of ingredients claimed on the label.
Nevertheless, if supplementation is appropriate for your unique needs, then there are third-party certification processes, such as those led by the National Sanitation Foundation (NSF) and Informed Sport, which test the legitimacy and safety of supplements. Choosing a supplement approved by one of these organizations is the safest way to approach supplementation if it is appropriate for you. Nevertheless, improper supplementation, even when using tested supplements, can have adverse side effects that vary in intensity relative to the individual. Therefore, I recommend reaching out for a consultation if you are interested in supplementation of any kind.
Our Big Need for Small Nutrients
“Micro” describes the relative quantity of these varying nutrients, yet it does not represent the importance of their role in the body.
- Calcium is the critical mineral that forms bones and is essential in the lifecycle of nutrition.
- Vitamin D regulates the immune system and helps with calcium absorption.
- Vitamin C is required to build collagen, a vital protein structure that sets the foundation for most internal soft tissue and skin.
- Vitamin E and K battle oxidation (cellular waste), quenching harmful chemicals while keeping vision and cellular membranes alive and healthy.
- Vitamin A is a potent antioxidant.
- All of the B vitamins assist in the energy-creating chemical processes that take place in every cell of the body.
- Electrolytes—sodium, potassium, and chloride—balance blood pressure and body fluid.
- Chromium, selenium, and zinc keep the immune system functioning and the metabolism burning.
- Iron enables the utilization of oxygen by every cell in the body.
Each of these unique role players are interdependent for optimal absorption and proper function. Each micronutrient plays its role best when found naturally in the food we eat. That is why wholesale supplementation is not the best solution for health concerns. It is also one reason why focusing on nature’s most nutrient-dense foods is critical to our overall health, vitality, functionality, and longevity. Finally, it is why we need to start caring about the way we farm and source our foods.
Farming and sourcing food from regenerative farming practices promotes the re-diversification of microbiology in soil. Regenerative farming practices sequester carbon from the atmosphere and help save our planet’s ecosystems. It is also the most optimal way to nourish our bodies for daily health and performance. I will dig into this deeper in future posts, but, for now, understand that food sourcing matters for your health and your planet.
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References
- Facts & Factors. “Industry Statistics: Global Dietary Supplements Market Size Will Grow to USD 306.8 Billion by 2026, Says Facts & Factors.” GlobeNewswire News Room, Facts & Factors, 19 Jan. 2021, globenewswire.com/news-release/2021/01/19/2160500/0/en/Industry-Statistics-Global-Dietary-Supplements-Market-Size-Will-Grow-to-USD-306-8-Billion-by-2026-Says-Facts-Factors