Blogs24 Jun 2025
When we talk about healthy eating, we’re often stressing the need to consume more micronutrients in our food. Micronutrients are essential nutrients that our bodies require to function well and remain healthy. But what are these mystery nutrients that come under the umbrella of micronutrients? In this article, we will take you through what are micronutrients and their importance as we age.
Micronutrients are a group of vitamins and minerals that play an important role in metabolism and the maintenance of tissue function.
From producing hormones and enzymes to aiding growth and development, these essential micronutrients are critical for maintaining long-term health. A deficiency can increase the risk of fatigue, infections, and chronic diseases, especially in older adults.
As we age, the body’s ability to absorb certain nutrients declines. Maintaining a balanced diet rich in micronutrients is essential for healthy ageing and disease prevention. Here’s why:
Ageing slows down metabolic function, affecting how nutrients are processed. Including the micronutrients that support energy levels and daily function.
Nutrients like calcium, B12, and iron are not absorbed as efficiently. Adding varied micronutrient examples to meals can help meet daily needs.
Foods like oats and almonds offer key food micronutrients. The oats benefits include improved heart health and better immunity.
To understand what are micronutrients, it's important to know the different forms they take. The types of micronutrients include water-soluble vitamins, macrominerals, and trace minerals, all of which are essential micronutrients that support energy, immunity, and overall health.
Vitamins B1, B2, B3, B5, B6, B7, B9, B12, and C are the 9 vitamins that come under this category. They dissolve in water and are essential for brain health, immune function, energy, and more.
Water-soluble Vitamins | Food sources |
Vitamin B1 | Whole grains, meat and fish |
Vitamin B2 | Eggs and milk |
Vitamin B3 | Green leafy vegetables, beans,and meat |
Vitamin B5 | Carrots, potatoes, fish and milk |
Vitamin B6 | Fish, organ meats, potatoes and poultry |
Vitamin B7 | Avocadoes, bananas, cereal, fish, and eggs |
Vitamin B9 | Green leafy vegetables, orange, beets, whole grains |
Vitamin B12 | Fish, meat and dairy |
Vitamin C | Citrus fruits, berries, Broccoli, Tomatoes |
Vitamins A, D, E, and K are fat-soluble vitamins that tend to come from a variety of plant, animal products and dairy products. These are among the best micronutrients, supporting eye health, bone strength, and immune function. As one of the types of micronutrients, they offer long-term benefits of micronutrients and support the development of healthy habits through a nutrient-rich diet.
Fat-soluble vitamins | Micronutrient rich foods sources |
Vitamin A | Dairy, fish, sweet potatoes |
Vitamin D | Sunlight, milk, fish oil |
Vitamin E | Sunflower seeds, almonds |
Vitamin K | Green leafy vegetables, dairy, soybean oil |
Macrominerals include Calcium, Phosphorus, Magnesium, Sodium, Chloride, Sulphur, and Potassium. These are types of micronutrients that the body needs in larger amounts, as they support critical functions such as bone health, nerve signalling, and fluid balance. Incorporating them through low calorie Indian food options can promote healthy habits.
Minerals that come under trace minerals are Iron, Manganese, Copper, Zinc, Iodine, Fluoride, and Selenium. They are found in living tissues in smaller amounts and work as catalysts for enzyme systems, helping in oxygen transportation and other important bodily functions. Ensuring adequate intake offers long-term benefits of micronutrients and supports overall health, especially when paired with energy giving food as part of a balanced diet.
Essential micronutrients such as vitamins A, D, C, E, B6, and B12, folate, zinc, iron, copper, and selenium play vital roles in supporting the immune response at various stages. These nutrients are vital for the function of immune cells and maintaining physical barriers, underlining the benefits of micronutrients in disease prevention.
Vitamins A, C, and E, along with copper, zinc, and selenium, act as antioxidants. These types of micronutrients help protect cells from oxidative damage linked to chronic conditions. Including antioxidant-rich foods such as nuts enhances their impact, highlighting the almond benefits in supporting cellular health.
Research on Selenium found that those with lower amounts of Selenium in their bodies were more likely to suffer from heart conditions. Adequate intake of micronutrients like selenium can lower this risk. This illustrates the connection between macro and micronutrients and heart health, showcasing how micronutrient intake can influence long-term wellbeing.
From these points, it's clear what are micronutrients. They are not just trace elements in our diet, but crucial agents for health and longevity. Their continued inclusion through balanced nutrition can lead to measurable improvements in overall health.
As we grow older, understanding the difference between macronutrients and micronutrients becomes essential. Macronutrients like carbohydrates, proteins, and fats are needed in large amounts because they provide the energy we rely on daily.
Micronutrients, on the other hand, are required in much smaller quantities. Still, they play a critical role in maintaining bone strength, supporting the immune system, and regulating metabolism. So, what is micro nutrient? Simply put, it’s a vitamin or mineral that your body cannot produce but must get from food.
A few micronutrients examples include vitamin B12, iron, calcium, and potassium. Including diverse food micronutrients in your meals, such as leafy greens, nuts, dairy, or lentils, ensures the body receives the nutrients it needs to function well. Balancing both macro and micronutrients is not just ideal; it becomes increasingly necessary with age.
Even with growing awareness, many adults continue to face micronutrient deficiencies that can affect overall health. Here are a few common examples:
Micronutrients like vitamins and minerals are essential for your body’s smooth functioning, supporting immunity, energy, and overall health. To avoid deficiencies, eat a balanced mix of foods and consult a doctor if needed.
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Micronutrients are vital for ageing adults as they support immune function, maintain healthy skin and vision, and help prevent cognitive decline. Furthermore, they aid in the absorption and utilisation of macronutrients, contributing to overall well-being.
Micronutrients encompass two categories: vitamins, which include Vitamins B1, B2, B3, B5, B6, B7, B9, B12 and C and minerals like Calcium, Phosphorus, Magnesium, Sodium, Chloride, Sulphur and Potassium. These nutrients are crucial for a multitude of bodily functions, despite being required in smaller quantities compared to macronutrients.
Improving micronutrient intake can be achieved by consuming a diverse, balanced diet filled with fruits, vegetables, whole grains, lean proteins, and healthy fats. Additionally, consider fortified foods or dietary supplements under professional guidance, especially if you have specific dietary restrictions or health conditions.
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2. What You Should Know About Water-Soluble Vitamins, Cleveland Clinic
3. Fat-Soluble Vitamins, Cleveland Clinic
4. Diet and Health: Implications for Reducing Chronic Disease Risk., NIH
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6. Role of Antioxidant Vitamins and Other Micronutrients, MDPI
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10. https://pmc.ncbi.nlm.nih.gov/articles/PMC3257679/
11. https://pmc.ncbi.nlm.nih.gov/articles/PMC9944083/
12. https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/