Best Micronutrients Food and Types

Types of Micronutrients

Micronutrients are essential nutrients that the body needs in small amounts for proper functioning. They can be divided into 2 main categories:

1. Vitamins

• Water-Soluble Vitamins: As the name indicates, these vitamins are easily soluble in water. They also get flushed out of your system easily when you consume them in greater quantities than recommended. This includes Vitamin C and B Vitamins.

• Fat-Soluble Vitamins: These are not soluble in water, but they are better absorbed by your body when you consume them with fats. Your liver and fatty tissues store these essential micronutrients, to be used later. This includes Vitamin A, D, E, and K.

2. Minerals

• Macro-minerals: These minerals are needed in larger amounts. This includes calcium, phosphorus, magnesium, sodium, potassium, chloride, & sulphur.

• Trace Minerals: These minerals are needed in smaller amounts. This includes iron, zinc, copper, manganese, iodine, selenium, fluoride, & chromium.

Importance

Micronutrients play crucial roles in various bodily functions, including metabolism, immune function, and bone health.

List of Best Micronutrient Foods

A balanced diet rich in fruits, vegetables, whole grains, and lean proteins typically provides adequate amounts of these nutrients. Here’ a list of foods rich in various essential micronutrients:

A. Vitamins

1. Vitamin A:

• Carrots

• Sweet potatoes

• Spinach

• Kale

• Liver

2 Vitamin C:

• Oranges

• Strawberries

• Bell peppers

• Broccoli

• Kiwi

3. B Vitamins:

• Whole grains (brown rice, quinoa)

• Eggs

• Legumes (lentils, chickpeas)

• Leafy greens (spinach, kale)

• Nuts and seeds

4. Vitamin D:

• Fatty fish (salmon, mackerel)

• Fortified dairy products

• Egg yolks

• Mushrooms (exposed to sunlight)

5. Vitamin E:

• Nuts (almonds, hazelnuts)

• Seeds (sunflower seeds)

• Spinach

• Avocado

6 Vitamin K:

• Leafy greens (kale, spinach, collard greens)

• Broccoli

• Brussels sprouts

• Fermented foods (natto)

B. Minerals

1. Calcium:

• Dairy products (milk, yogurt, cheese)

• Leafy greens (bok choy, collard greens)

• Fortified plant-based milk

• Tofu (calcium-set)

2 Iron:

• Red meat

• Poultry

• Legumes (lentils, beans)

• Spinach

• Fortified cereals

3. Zinc:

• Oysters

• Red meat

• Poultry

• Beans

• Nuts (cashews, almonds)

4. Magnesium:

• Nuts (almonds, cashews)

• Seeds (pumpkin seeds)

• Whole grains

• Leafy greens

• Legumes

5. Potassium:

• Bananas

• Sweet potatoes

• Spinach

• Avocados

• Beans

6. Selenium:

• Brazil nuts

• Fish (tuna, sardines)

• Eggs

• Whole grains