Micronutrients – Nutrients


Micronutrients are nutrients required by the body in lesser amounts but are selling essential for carrying out bodily functions.

Micronutrients include all the essential minerals and vitamins.

There are sixteen essential minerals and thirteen vitamins. 

In contrast to carbohydrates, lipids, and proteins, micronutrients are not directly used for making energy, but they assist in the process of being part of enzymes (i.e., coenzymes).

Enzymes are proteins that catalyze chemical reactions in the body and are involved in all aspects of body functions from producing energy to digesting nutrients, to building macromolecules. Micronutrients play many roles in the body   These Micronutrients are:

  • Vitamins
  • Minerals 

Micronutrients rich foods



The 13 vitamins are categorized as either water-soluble or fat-soluble.

Water-soluble vitamins are carried to the body’s tissues but are not stored in the body.

The water-soluble vitamins are vitamin C and all the B vitamins, which include thiamine, riboflavin, niacin, biotin, and folate.

The fat-soluble vitamins are A, D, E, and K dissolve in fat and are stored in fat throughout the body. 

Vitamins are required to perform many functions in the body such as making red blood cells, synthesizing bone tissue, and playing a role in normal vision, nervous system function, and immune system function. Vitamin deficiencies can cause severe health problems.

such as making red blood cells, synthesizing bone tissue, and playing a role in normal vision, nervous system function, and immune system function. Vitamin deficiencies can cause severe health problems.

Vitamins rich Foods, daily intake for Healthy life –

VITAMINS FOODS Daily Recommendation
VITAMIN A • Carrots
• Sweet potato
• Kale
• Spinach
• Broccoli
• Butter
• Eggs  
900mcg (3000IU)
VITAMIN C • Cantaloupe
• Citrus fruits and juices, such as
orange and grapefruit
• Kiwi fruit
• Mango
• Papaya
• Pineapple
• Strawberries, raspberries, blueberries, cranberries
• Watermelon
VITAMIN D• Mushroom
• Fish
• Cereals
• Tofu
• Dairy Products (Cow/Goat Whole milk)
• Pork
• Eggs
10mcg (400IU)
VITAMIN E• Almonds
• Raw Seeds
• Broccoli
• Olives
• Spinach
• Turnip Greens
• Papaya
• Plant oils (sunflower oil, coconut oil, etc.)
0.9mg (30IU)
VITAMIN K• Green Leafy Vegetables
• Spring onions
• Brussels Sprouts
• Cabbage
• Broccoli
• Dairy
• Cucumbers
• Dried basil
VITAMIN B1 (Thiamin)• Nuts
• Oats
• Oranges
• Eggs
• Seeds
• Legumes
• Peas
VITAMIN B2 (Riboflavin)• Lamb
• Milk
• Natural yogurt
• Mushrooms
• Spinach
• Almonds
• Sun-dried tomatoes
VITAMIN B3 (Niacin) • Turkey
• Chicken breast
• Peanuts
• Mushrooms
• Tuna
• Green peas
• Sunflower seeds  
VITAMIN B7 (Biotin) • Eggs
• Almonds, Nuts and Legumes.
• Nuts
• Nut butters such as peanut butter
• Whole Grains
• Milk
• Meat
VITAMIN B9 (Folate) • Broccoli
• Citrus Fruits
• Beans
• Peas
• Lentils
• Avocado
• Okra
• Corns
VITAMIN B12 • Fortified Cereals
• Red Meat
• Salmon
• Fortified Soy
• Milk
• Cheese
• Yogurt


Minerals are solid inorganic substances that form crystals and are classified depending on how much of them we need.  Trace minerals, such as 

  • Selenium
  • Zinc,
  • Iron,
  • Iodine, etc.

Are only required in a few milligrams or less.  Macrominerals, such as 

  • Calcium, 
  • Magnesium, 
  • Potassium, 
  • Sodium, etc.

Are required in hundreds of milligrams.

Many minerals are critical for enzyme function, others are used to maintain fluid balance, build bone tissue, synthesize hormones, transmit nerve impulses, contract and relax muscles, and protect against harmful free radicals.


Minerals rich Foods, daily intake for Healthy life –

MINERALS FOODS Daily Recommendation
SODIUM   2400mg
ZINC • Pumpkin seeds
• Dark Chocolate
• Garlic
• Sesame Seeds
• Watermelon Seeds
• Wheat Germ
• Squash Seeds
• Chickpeas

IRON • Red meat, pork, and poultry
• Seafood
• Beans
• Dark green leafy vegetables, such
as spinach
• Dried fruit, such as raisins and apricots
• Cereals, bread, and pasta
• Peas  
SELENIUM• Brazil nuts
• Tuna
• Fish
• Sardines Fish
• Turkey, boneless
• Chicken
• Egg 
• Spinach

IODINE• Dried seaweed
• Codfish
• Yogurt
• Turkey breast
• Tuna
• Eggs
• Baked potato  
CALCIUM • Raw Milk
• Sardines
• Yogurt
• Broccoli
• Cheese
• Okra
• Almonds
• Almond Milk  

• Seeds
• Fish
• Beans
• Whole grains
• Yogurt
• Bananas
• Dried fruit
• Dark chocolate  

400mg g
POTASSIUM• Sweet Potatoes
• Spinach
• Yogurt
• Prunes
• Soybeans
• Winter Squash
• Bananas
• Orange Juice  


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