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Definition: What are micronutrients?
Micronutrients are essential elements for the proper functioning of the body. Unlike macronutrients such as carbohydrates, lipids and proteins, which provide our body with the energy it needs, micronutrients do not provide energy.
However, they are essential for many biological processes, including regulating metabolism, maintaining bone and immune health, and preventing chronic disease.
Micronutrients fall into three broad categories:
- Vitamins
- Minerals
- Trace elements
Vitamins:
Vitamins are indispensable, playing an important role in the growth and balance of our organism, with each one playing a very specific role. Apart from two exceptions (vitamins D and K2), the human body is unable to manufacture them, which is why they are essentially supplied by the diet. Vitamin requirements are very low, measured in milligrams or millionths of a gram, but they are very powerful.
List and classification of vitamins
Vitamins fall into 2 main families:
Water-soluble vitamins
- Vitamin B1 (Thiamine)
- Vitamin B2 (Riboflavin)
- Vitamin B3 (PP Nicotinamide)
- Vitamin B5 (Pantothenic acid)
- Vitamin B6 (Pyridoxine)
- Vitamin B8 (H or Biotin)
- Vitamin B9 (Folic acid)
- Vitamin B12 (Cobalamin)
- Vitamin C (Ascorbic acid)
Fat-soluble vitamins
- Vitamin A (Retinol)
- Vitamin E (Tocopherol)
- Vitamin K (Phylloquinone and Menaquinone)
- Vitamin D (Cholecalciferol)
Minerals
Mineral compounds play a biological role in the body, making them an essential link in the body’s healthy functioning. They represent between 4 and 5% of the body’s weight. Some are said to be “essential”, meaning that they are vital to the body, while others are said to be “useful”.
List and classification of minerals
Minerals are classified into different categories, depending on whether they are found in small or very large quantities in the body. We call them “mineral salts or macroelements” when they are present in large quantities, and “trace elements” when they are present in small quantities.
Mineral salts or macroelements
These minerals (or macroelements) are present in the diet in the form of salts. They are required in relatively large quantities. Mineral salts contribute to vital functions such as building and maintaining healthy bones and teeth, regulating body fluids and transmitting nerve signals.
List of mineral salts or macroelements:
- Calcium Ca
- Chlorine Cl
- Magnesium Mg
- Phosphorus P
- Potassium K
- Sodium Na
- Sulfur S
Trace elements
Trace elements are micronutrients present only in minute, trace quantities in the body. They play a role in tissue formation and in the functioning of enzymes and hormones. These nutrients must be taken in through the diet, as the body has very limited storage capacity: regular consumption is therefore essential.
List of trace éléments:
- Chromium Cr
- Cobalt Co
- Copper Cu
- Iron Fe
- Fluorine Fl
- Iodine I
- Lithium Li
- Manganese Mn
- Nickel Ni
- Selenium Se
- Silicon Si
- Zinc Zn
A few practical tips to help you get all the vitamins, minerals and trace elements you need in a day!
The importance of having a varied diet
To meet your vitamin, mineral and trace element needs, your diet must be diversified, and therefore contain all food families. As the saying goes, “use everything and abuse nothing”
Food choice
Many contemporary foods are overly refined. Opt instead for whole versions of products such as bread and pasta. Reserve ready-made meals and fast food for exceptional occasions, as they are often high in calories and low in nutritional density, not to mention containing controversial additives.
Variety is balance
Rather than relying solely on superfoods or excluding certain foods, opt for dietary diversity by learning to modulate quantities. A balanced diet is based on the consumption of all food groups, especially fruit and vegetables.
Stock up on vitamins
To fill up on vitamins, you can overindulge in fresh fruit and vegetables. These foods are particularly low in calories. Fruits and vegetables have a high nutritional density. They’re rich in fiber and promote satiety. What’s more, if you vary the colors on your plate, they contain all the essential nutrients.
Why you should shop organic, local and seasonal?
To maximize the benefits of each food, choose organic, local and seasonal products. For example, an organic apple with the skin will be much more nutritious than a peeled apple.
Why you should have a diet full of wholegrain cereals, legumes and nuts?
Include whole grains, legumes and nuts in your diet, as they are rich in essential minerals and fiber. These help regulate digestion and prolong the feeling of satiety.
Hydration is essential
It’s also important to drink enough water throughout the day. Not only does water provide your body with the hydration it needs, it also contributes to the proper absorption of minerals.
Cooking techniques
Cooking methods affect the vitamin and mineral content of food. Choose gentle methods such as steaming or stewing, which preserve more vitamins and minerals than high-temperature cooking.
Conclusion: Towards a healthier, balanced diet
A balanced and diversified diet, rich in fruit, vegetables, wholegrain cereals and legumes, accompanied by good hydration and appropriate cooking methods, is fundamental to effectively meeting your mineral and trace element needs.
See also:
Energy balance explained: managing calories consumed and burned
