As well as macronutrients, our bodies need micronutrients. These include vitamins and minerals essential to normal growth, development, and function of our bodies. According to the Dietary Guidelines for Americans, four essential micronutrients include dietary fiber, vitamin D, calcium, and iron; many people need more of each.
The human body requires six macronutrients for its survival and optimal functioning: protein, carbohydrates, fats and water.
Vitamins
Vitamins are organic molecules or groups of closely related molecules known as vitamers that are essential to all living organisms for normal metabolism and growth, with most organisms not producing sufficient quantities to sustain survival on their own; as a result, vitamin supplements must be obtained through diet.
There are thirteen recognized vitamins. They can be found in foods like fruits, vegetables, low-fat dairy products and meats; though most people can obtain all their requirements through eating healthily; some individuals may require supplementation based on blood work or doctor advice.
Fat-soluble vitamins are stored in liver and fatty tissue while water-soluble ones dissolve in water and are excreted via urine, providing essential nourishment to both aspects of health. Vitamin C supports immune health, connective tissues healing and wound repair while breaking down carbohydrates to release energy and decreasing cancer risks.
Minerals
Minerals are inorganic compounds found naturally throughout Earth. They possess solidity and an identifiable crystal structure. Minerals may consist of one chemical element combined in specific ways or more often of multiple elements combined into groups–salt is an example of such an example–or they may contain multiple groups combining in specific ways–sodium chloride is one example of such a mineral compound. Minerals can be divided into four main geologic categories depending on where they form: Igneous: when minerals crystallize directly from magma; sedimentary: where minerals form from rock fragments; Metamorphic: When new minerals form due to temperature/pressure changes; and hydrothermal: where minerals precipitate from hot solutions or can precipitation out of hot solutions or both.
Silicate minerals comprise over 90% of Earth’s crust, and can be divided into two crystal systems – trigonal and hexagonal (as shown here). Minerals can also be distinguished according to hardness as determined by Mohs scale of hardness.
Trace Elements
Trace elements are chemical substances present in minute quantities – typically less than a milligram – that play essential roles for plant and animal functions and biochemical reactions, as well as being essential to growth and overall good health.
Humans get most of their trace elements through food. Our daily needs typically range in the microgram range; an ideal diet for humans would consist of a well-balanced Central European mixed diet containing an adequate supply. Absorption occurs primarily via the digestive tract. Many trace elements exist both organically and inorganically; typically those found as organometallic forms tend to be better absorbed.
Most trace elements found within body tissues are tightly controlled through homeostatic mechanisms. Notable exceptions are copper (Cu), chromium (Cr) and zinc (Zn), which may be deficient in patients suffering from inflammatory bowel disease; as well as iron (Fe). Nonessential trace elements have also been linked with chronic diseases; specifically arsenic is linked with lung cancer while chromium may contribute to atherosclerotic cardiovascular disease but evidence to this effect remains limited due to insufficient long-term dietary exposure data.
Dietary Fiber
Dietary fiber refers to plant compounds that resist digestion and are fermented by gut microbiota, making it an integral component of a healthful diet. Studies have revealed that increasing fiber intake reduces risks for cardiovascular disease, diabetes, obesity and digestive issues – not to mention cholesterol reduction and reduced blood pressure levels. High fiber foods have also been known to help lower cholesterol and blood pressure.
Codex Alimentarius’ definition of dietary fibre includes oligosaccharides, resistant starch and lignin; this definition is then employed for analytical methods, food labelling and nutritional reference values in several countries including the UK and EU. Unfortunately xylose and inulin are low molecular weight non-digestible carbohydrates associated with functional bowel disorder symptoms in individuals; thus the exclusion of LMW carbs such as these from definition may be warranted; alternatively they could be recognised for specific physiological effects or simply be classified as food additives without promotion as health benefits.
