The list of micronutrients includes above all vitamins, minerals and trace elements. These micronutrients have the particularity of having no energy value, unlike lipids, carbohydrates and proteins which correspond to macronutrients.
Vitamins, minerals and trace elements help us are essential because they are involved in almost all of our biological functions. Our body does not know how to synthesize them itself. It must therefore draw them from the diet or, in the case of vitamin D, from exposure to the sun.
Vitamins are 13 in number and we Commonly classified into two groups:
Water soluble vitamins
Water soluble vitamins are the vitamin C and group B vitamins (vitamin B1, vitamin B2, vitamin B3, vitamin B5, vitamin B6, vitamin B8, vitamin B9 and vitamin B12).
These vitamins are soluble in water. The body does not know how to store them and therefore eliminates the excess as and when intake. Even in case of overconsumption, they disappear in the urine.
Consequently, if the diet does not provide it regularly, slight deficiencies can develop after a few weeks. Most of the water soluble vitamins are provided by fruits and vegetables.
Fat soluble vitamins
In the list of micronutrients, fat soluble vitamins are the vitamin A, the vitamin D, the Vitamin E and the vitamin K.
These vitamins are stored in fatty tissue and in high doses they can become toxic. We can bring them less regularly than water soluble vitamins.
Apart from vitamin D, the only known source of which is sun exposure, fat-soluble vitamins mainly come from lipids (fatty fish, egg yolks, oils, organ meats, liver, etc.).
The body can build up reserves that it stores in fatty tissue to draw on when supplies are irregular. You can still miss it in the longer term if you don’t get enough of it.
Mineral salts in the list of micronutrients
The body contains 22 different mineral salts, some of which are present in the body at levels exceeding 50 mg per pound of weight. Equivalent doses (50 mg per day and per kilo of weight).
In the list of micronutrients, 6 major mineral salts are :
- the calcium (the most abundant),
- the magnesium,
- the potassium,
- the phosphorus,
- the chlorine,
- the sodium.
Essential trace elements
Trace elements are present in minute quantities, which does not prevent them from being essential for many metabolic operations. Together they represent less than 15 g when major mineral salts reach 4% of our body mass.
A difference in quantity but not in quality, because certain trace elements are as essential to us as minerals. They are then called the essential trace elements :
- the sulfur,
- the chromium,
- the cobalt,
- the vanadium,
- THE’aluminum,
- the zinc,
- THE’iode,
- the molybdenum,
- the fluorine,
- the iron,
- the copper,
- the selenium,
- the silicon,
- the manganese…
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