Body nutrients that the body requires in small doses for proper functioning. These include vitamins and minerals; food sources or supplement sources may provide these essential elements; deficiencies can result in illness.
Fortified foods contain extra nutrients added to them in order to maximize their health benefits, known as fortification.
Micronutrients
Micronutrients are vitamins and minerals required by the body in small amounts for proper functioning, from supporting immune health to helping bones maintain calcium for increased protection against osteoporosis. Micronutrients are divided into macrominerals, trace minerals, water- and fat-soluble vitamins.
Deficits in these micronutrients can have serious repercussions for our health, from diminishing energy levels to altering mental clarity and increasing disease susceptibility. Luckily, most people can meet their micronutrient requirements through a balanced diet.
Vitamin D, vitamin B12 (particularly during pregnancy), iron, and iodine deficiencies are some of the most prevalent nutritional deficiencies. Whole and minimally-processed foods like fruits, vegetables, lean proteins, whole grains, nuts and seeds provide ideal sources for micronutrients.
Minerals
Minerals are inorganic elements found in soil and water that are taken up by plants for incorporation into human and animal tissues, providing essential nourishment such as bone growth and maintenance, blood cell production, etc. Minerals play an essential role in human and animal bodies as essential building blocks that contribute to overall wellbeing.
Minerals have a specific chemical composition and highly ordered internal atomic structure, distinguishing them from rocks (like sand). Minerals also remain solids throughout their entirety – something rocks ( like sand) cannot do.
Other characteristics used by scientists to categorize minerals include density, elasticity and radioactivity. Density refers to how tightly its particles are packed together; elasticity measures how easily deformed pieces return to their original shapes after being deformed; some minerals also generate electric charge when placed under pressure – this phenomenon is known as piezoelectricity.
Vitamins
Vitamins are organic molecules that must be consumed regularly in small doses to maintain optimal health. Vitamin consumption plays many essential functions, from turning food into energy and fighting disease to strengthening bones and supporting immunity systems. Their importance has prompted governments to set nutrient intake standards (DRIs). Vitamin intake falls into two groups: water-soluble (excreted in urine) and fat-soluble (stored in fatty tissue or liver).
Sources of vitamins include meat (especially liver), fish, eggs, fortified milk and margarine products, vegetables such as leafy greens, dark orange fruits and tomatoes as well as supplements. Most people can obtain all of their vitamin needs through eating a well-rounded diet but some might need additional supplementation.
Amino Acids
Amino acids are organic compounds that combine to form proteins found in muscles, bones, skin, hair and nearly every tissue and organ of your body. While you can usually find amino acids in food-rich diets or supplement form for muscle development and other benefits.
Your body can produce certain amino acids on its own, while others – known as essential amino acids – cannot. There are nine essential amino acids: histidine, isoleucine, leucine, lysine, methionine, phenylalanine threonine tryptophan and valine.
Tryptophan plays an essential role in regulating appetite, sleep and mood; Lysine helps with protein synthesis, calcium absorption and the production of enzymes and hormones; Isoleucine promotes muscle metabolism as well as triggers the release of growth hormones (13)
Fiber
Fiber is an indigestible type of carbohydrate found in many food sources such as whole grains, beans and legumes, vegetables and fruits. Fiber has numerous health advantages including relieving constipation, helping weight loss efforts and lowering blood sugars while decreasing cancer risks.
Fiber can easily be added to your diet, but be mindful of adding too much too quickly – too much can cause gas and bloat, potentially creating uncomfortable symptoms like bloat.
Studies demonstrate that those who consume higher fiber intakes tend to have lower cholesterol levels, less obesity, better blood sugar control, and a reduced risk of colorectal cancer. Fiber may also help protect heart health by decreasing LDL-C (the “bad”) cholesterol and by lowering risk factors for hemorrhoids and diverticulosis in their colons.
