How do micronutrients differ from macronutrients?

“Each of us knows that it is necessary to consume enough vitamins and minerals to maintain good health. But few people can answer the question of how vitamins differ from minerals, what functions each has, and which foods are the best sources of them. We will deal with each of these questions in this article”.

Sisukord

How do vitamins differ from minerals?

Vitamins are organic substances produced by a plant or animal that humans require in small amounts. Except for vitamin D, all others cannot be synthesized. They can only be obtained from food, so they are considered essential.

Minerals, on the other hand, are inorganic elements originating from rocks, soil or water. They can also enter the diet through a plant that has absorbed a mineral from the environment, or through an animal that has eaten such a plant. There are many minerals, but only a few are necessary for health.

This means that minerals can easily enter the body through plants, fish, animals and liquids consumed. The situation is different with vitamins – it is more difficult to get them into the body because cooking, storage and simple exposure to air can inactivate these fragile compounds.

Another difference is that vitamins have a complex structure. It can be destroyed by heat, air or acid. Minerals, on the other hand, are simpler elements that retain their chemical structure.

How do vitamins and minerals interact?

Despite their differences, vitamins and minerals often “work” together. Here are a few examples:

vitamin D allows the body to extract calcium from foods;

vitamin C helps the body absorb iron. However, micronutrient interactions are not always positive. Too much vitamin C can block the body’s ability to absorb the essential mineral copper.

Functions of minerals

Minerals perform many functions in the human body. Here’s what they do:

are part of various tissues, for example, calcium and phosphorus are material for healthy bones and teeth;

form systems that keep the acidity of body fluids constant;

are part of hormones and enzymes, influencing metabolism;

ensure cell contractility.

How do trace minerals differ from macronutrients?

Minerals are divided into essential minerals and trace elements. This depends on how much the body needs of each of them. In addition, some minerals are also categorized as antioxidants. For example, the trace element selenium is also an antioxidant. It is especially emphasized together with vitamins E and C.

Importance of minerals for human health

Macronutrients

Macronutrients, whose content in the human body is higher than micronutrients, include:

sodium – necessary for maintaining acid-base balance, the origin of nerve impulses, and the formation of blood plasma pressure;

chlorine – helps in the formation of hydrochloric acid in gastric juice;

potassium – involved in metabolism, muscle excitability;

calcium – in combination with vitamin D plays an important role in the development, maintenance and repair of bone tissue, regulates muscle contraction, nerve function and normal blood clotting. Because low bone mineral density increases the risk of fractures, people who limit their intake of animal products are particularly at risk;

phosphorus – is part of bone tissue, cell membranes and enzymes;

magnesium – involved in the breakdown of carbohydrates, fats, proteins, very important for nerve, muscle, heart, immune and hormonal functions;

sulfur – is a part of some enzymes, influences the health of bones, cartilage, skin and nails.

Micronutrients

There are considerably more, but the most important ones for humans are:

iron – helps oxygen move throughout the body, is involved in energy production and the normal functioning of the nervous, behavioral and immune systems;

copper – its main function is to participate in redox reactions important for the activity of a number of enzymes;

zinc – essential for maintaining healthy muscles and immune function. Its deficiency can lead to impaired cardiorespiratory function, decreased muscle strength and endurance;

manganese – stimulates growth processes, influences the functioning of the sex glands, participates in the regulation of carbohydrate and fat metabolism;

iodine – plays an important role in active thyroid hormones, and its deficiency leads to a decrease in the amount of hormones and can affect cognitive decline.

Fluoride, cobalt, nickel and silicon are also important.

Best sources of minerals

In order for the body to receive all the necessary vitamins and minerals, it is necessary to make a complete diet, which should include products of both animal and plant origin. The list of sources of macronutrients is as follows:

sodium, chlorine: table salt;

potassium: fruits, vegetables, nuts, seeds, whole grains;

calcium: dairy products, cheese, nuts, cereals;

phosphorus: seeds, nuts, cheese, meat, eggs;

magnesium: nuts, soybeans, spinach, halibut, wheat bran;

sulfur: eggs, poultry, fish.

To ensure a normal amount of trace elements should be consumed:

iron: meat, poultry, greens, whole grain products;

copper: seafood, cereals, nuts;

zinc: oysters, meat, poultry, hard cheeses, nuts;

manganese: whole grain products, nuts, tea;

iodine: iodized table salt, seaweed, fish.

The body requires a constant supply of many different substances to keep the brain, muscles, bones, nerves, skin, circulation and immune system healthy. Humans need small amounts of minerals, but failure to get even these small concentrations can affect well-being.

Deficiencies in which a lack of one nutrient leads directly to a specific disease are now rare. But it is important to realize that about 30 vitamins and minerals the body cannot produce in sufficient quantities on its own. This is why it is so important to know how to formulate your diet.

To make sure you are meeting your nutrient needs, all you need to do is stick to a diet with plenty of fruits, vegetables, whole grain products, lean protein sources, and nuts and oils. In other words, your goal should be to meet your body’s needs through foods, not supplements and vitamins.