Micronutrients -
Icy fingers and toes: Poor circulation or Raynaud's phenomenon? To maintain your brain, muscle, bone, nerves, skin, blood circulation, and immune system, your body requires a steady supply of many different raw materials—both macronutrients and micronutrients.
You need large amounts of macronutrients—proteins, fats, and carbohydrates. And while you only need a small number of micronutrients—vitamins and minerals—failing to get even those small quantities virtually guarantees disease.
Nearly 30 vitamins and minerals that your body cannot manufacture in sufficient amounts on its own are called "essential micronutrients. Even today in many low-income countries, people frequently suffer from a variety of nutrient-deficiency diseases.
True vitamin and mineral deficiencies—in which the lack of a single nutrient leads directly to a specific ailment—are rare in the United States because our extensive supply of inexpensive food, and the fortification of many common foods with some key nutrients.
However, eating less than optimal amounts of important vitamins, minerals, and other compounds can still contribute to a number of major illnesses, such as heart disease, type 2 diabetes, cancer, and osteoporosis. Hence, concern about "insufficiency"—a controversial topic—is a major driver of both the U.
dietary guidelines and the mass marketing of over-the-counter supplements. So how can you make sure you're fulfilling your nutrient needs? Unfortunately, a welter of conflicting studies has led to general confusion—and all too many studies lead to new marketing claims that may or may not be upheld by later research.
In fact, the best way to get vitamins and minerals is from a well-rounded diet, with plenty of fruits, vegetables, legumes, whole grains, and lean sources of protein, along with healthy fats, such as nuts and olive oil. Howard D. Sesso, associate professor of medicine at Harvard Medical School and Medical Editor of the Special Health Report Making Sense of Vitamins and Minerals: Choosing the foods and nutrients you need to stay healthy.
Five micronutrients—vitamin B 6, vitamin C, vitamin E, magnesium, and zinc—play roles in maintaining immune function, and supplements containing them are often sold as immune boosters in doses that greatly exceed the recommended daily allowance. However, there is no evidence that such supplements have more benefits than merely following a healthy diet.
Rather than popping pills to get these micronutrients, you're wiser to use various foods to boost your immune system. As a service to our readers, Harvard Health Publishing provides access to our library of archived content.
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Sign up now and get a FREE copy of the Best Diets for Cognitive Fitness. They are found in every food group, including fruits, vegetables, grains, dairy, proteins, and fats.
Eating a variety of foods each day is the best way to get all the micronutrients you need. Micronutrients are required for optimal nutrition and immune function, and support many body structures and processes, as well as help protect against diseases and other health conditions. Symptoms of a deficiency depend on the vitamin or mineral that is lacking in the body and can range from mild to serious.
Amounts of micronutrients needed daily also vary and are specific to each vitamin or mineral. National Institutes of Health, Office of Dietary Supplements.
Vitamin A and carotenoids. Vitamin D. Vitamin E. Vitamin K. Vitamin C. Pantothenic acid. Vitamin B6. Vitamin B Harvard School of Public Health. Salt and sodium. Farag MA, Abib B, Qin Z, Ze X, Ali SE. Dietary macrominerals: updated review of their role and orchestration in human nutrition throughout the life cycle with sex differences.
Curr Res Food Sci. Adjepong M, Agbenorku P, Brown P, Oduro I. The role of antioxidant micronutrients in the rate of recovery of burn patients: a systematic review.
Burns Trauma. Pizzino G, Irrera N, Cucinotta M, et al. Oxidative stress: harms and benefits for human health. Oxid Med Cell Longev. World Health Organization.
Centers for Disease Control and Prevention. Micronutrient facts. National Heart, Lung, and Blood Institute. Iron-deficiency anemia.
Vitamin A deficiency. National Library of Medicine. Vitamin D deficiency. American Thyroid Association. Iodine deficiency. Hypothyroidism underactive.
Nutritional recommendations and databases. By Brittany Poulson, MDA, RDN, CD, CDCES Brittany Poulson, MDA, RDN, CDCES, is a registered dietitian and certified diabetes care and education specialist. Use limited data to select advertising. Create profiles for personalised advertising.
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List of Partners vendors. By Brittany Poulson, MDA, RDN, CD, CDCES. Medically reviewed by Allison Herries, RDN. Table of Contents View All. Table of Contents. Food Sources. Deficiency Symptoms. Daily Needs. Types of Micronutrients "Micronutrient" is a general term for vitamins and minerals.
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