Contents
Micronutrients From Food
The best way to intake these essential micronutrients is through different types of food. For example, eating various fruits, vegetables, dairy products, and meat is the best way to get these micronutrients.
- Food containing water-soluble vitamins:
Whole grains, fish, lean meats, dark leafy greens, bell pepper, and citrus fruits
- Food containing fat-soluble vitamins:
Soybeans, leafy greens, milk, sweet potatoes, and almonds
- Food containing microminerals:
Black beans, lentils, fish, dairy products, and bananas
- Food containing trace minerals:
Spinach, oysters, nuts, and legumes
How Can Multivitamins And Other Supplements Help?
Vitamin A (aka Retinol)
Daily recommendation:
Males – 900 mcg
Female – 700 mcg
Vitamin A intake is well known for maintaining vision. However, it also helps with other body functions as well like
- Healthy skin
- Cell division
- Immune system regulation
- Maintains moisture level of body
- Tooth and bone growth
However, deficiency of Vitamin A is rare in America.
Vitamin D
Daily recommendation:
Males- 600 IU
Females- 800 IU
The primary purpose of vitamin D is to regulate your phosphorus and calcium levels. Technically, Vitamin D is a hormone often termed the “sunshine vitamin.” When exposed to sunshine, your body naturally makes Vitamin D. vitamin deficiency can lead to weak muscles, fatigue, increased risk of fractures, susceptibility to several infections, and soft bones.
Intake of vitamin D is also beneficial in
- Weight loss
- Growth of bones
- Cognitive function
- Lowers risk of cancer and heart diseases
Vitamin E
Daily recommendation:
Adults- 15 mcg
Vitamin E comprises two groups tocotrienols and tocopherols. Tocopherols contain 90% of vitamin E in the blood. It is a potent vitamin that protects cells against aging, helps in boosting your immune system, and prevents blood clots. Deficiency of Vitamin E is rare in healthy individuals; however, people with diseases that prevent absorption of vitamin E are likely at risk.
Vitamin K
Daily recommendation:
Adult male- 120 mcg
Adult women- 90 mcg
Vitamin K is fat-soluble, helpful in promoting bone health, reduces the risk of heart diseases, and reduces the build-up of calcium in the blood. It plays a crucial role in preventing excessive bleeding. You can get vitamin K from green leafy vegetables and other leafy vegetables.
Conclusion
No single diet or food contains all the minerals and vitamins that are essential for a healthy body. As micronutrient content in each food is different, it is best to add a variety of food to your menu to get enough minerals and vitamins. If you want to get optimal health, you should intake an adequate amount of micronutrients.
