What is the Importance of Micronutrients As We Age?

Blogs01 Oct 2024

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.

What are Micronutrients?

Micronutrients are a group of vitamins and minerals that play an important role in metabolism and the maintenance of tissue function.

• Vitamins - Organic compounds that can be broken down by heat, acid or air. Vitamins are found in plants and animals.
• Minerals - Minerals are inorganic substances that must be ingested and absorbed in adequate amounts to satisfy a wide variety of essential metabolic and/or structural functions in the body. It is found in plants, animals, water and soil.

The human body cannot synthesise essential minerals and vitamin C that’s why we need to get them through the food we eat. They help produce hormones, enzymes and several other essential substances that are required for our growth and development. Being deficient in micronutrients can cause severe health conditions and seriously damage the quality of life.

Why Are Micronutrients Important As We Age

As mentioned above, micronutrients are vital for our growth and development. While the amount of required daily intake of micronutrients remains the same from the age of 18 till 50, with age our body does not absorb certain nutrients like it used to before. This makes us susceptible to a variety of nutrient deficiencies. Hence, a balanced diet with the required micronutrients is important to promote overall well-being and healthy ageing .

Types of micronutrients

Water-soluble vitamins

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.

Vitamin A,D,E,K are fat-soluble vitamins that tend to come from a variety of plant, animal products and dairy products. These vitamins are crucial for boosting eye health, bone health , immune function etc. As their name suggests, these vitamins are soluble in fat and oil which is how they get into your bloodstream and keep you fit.

Macrominerals

All the minerals that come under macrominerals are Calcium, Phosphorus, Magnesium, Sodium, Chloride, Sulphur and Potassium. Macrominerals are minerals that our bodies need in large quantities as they are responsible for aiding many functions in the body.

Trace minerals

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.

Benefits of Micronutrients

1. Fight diseases

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. Consuming adequate amounts of micronutrients are crucial for the proper functioning of physical barriers and immune cells.

2. Have antioxidant properties

Some vitamins and minerals like vitamins A, C, and E, copper, zinc, and selenium act like antioxidants and may protect against cell damage that is associated with some chronic conditions.

3. May reduce the risk of heart conditions

Research on Selenium found that those with lower amounts of Selenium in their bodies were more likely to suffer from heart conditions. They established that the concentrations of Selenium were inversely linked to coronary heart disease. So having the required number of micronutrients like Selenium may help you reduce the risk of facing major heart conditions.

From these benefits, we can agree that there is more to micronutrients than we know and their presence in our food and health is vital for our functioning.

Common Nutrient Deficiencies in those above 40

While the awareness of consuming more essential micronutrients has significantly increased in the last few decades due to a widespread amount of information, it’s still common to see children and adults alike facing nutrient deficiencies. Some of the most common micronutrient deficiencies are Vitamin D deficiency, Vitamin B12 deficiency, Iron deficiency and Calcium deficiency.

How can you add more sources micronutrients to your diet?

• Eating a variety of foods: an eclectic mix of fruits, vegetables, nuts, seeds, meat, fish and dairy etc., can help you create a micronutrient rich diet.
• Try to add leafy greens in every meal.
• Instead of snacking on fried foods, snack on nuts and seeds.
• Make legumes and whole grains your staples in the kitchen and use them regularly while cooking.
• In times when you’re worried that you are not getting enough nutrition and you feel like you may have a deficiency, it’s best to consult a doctor and get their professional opinion. They can assess your health and recommend the right foods for you to have as well.
• When you cook with water, especially when you boil vegetables in water and throw the water, you may lose some important vitamins. To still keep your meals filled with nutrition, try to use the boiled water as a soup or in the dish in a different way. Additionally, you can opt for other cooking methods apart from boiling, such as grilling, steaming or stir-frying to make delicious meals without losing their vital nutrients.

Conclusion 

All in all, micronutrients are a wide umbrella under which are several vitamins and minerals. Each micronutrient plays a role in smooth functioning of our body and has several health benefits to reap. To get the most of them, and to avoid facing any deficiency, try to incorporate a mix of foods in your meals. And lastly, consult a doctor if you’re worried about your nutrition and avoid a deficiency!

For more such informational content on health, nutrition and healthy ageing, explore Right Shift . We offer free tools you can use right now to get started on your fitness journey. Our free health score calculator is a great way to check where you’re currently at in terms of health. This tool will help you understand how much work is required to achieve good health. Additionally, you can also try our free meal plans that are personalised based on your age, preferences and health goals to give your body the best nourishment. Use these today and begin your journey towards healthy ageing now!