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Micronutrients

Micronutrients
Everything You Need to Know
By Barbara Ross

TP 201909 NUTRITION 04 2We have all heard of the term micronutrients before. And we know that our bodies need them. But how much do we really know about these oh so important nutrients? Are we getting enough of those?

 

鎴戜滑閮藉惉璇磋繃寰噺钀ュ吇绱犺繖涓湳璇備絾鏄紝鎴戜滑鐪熸浜嗚В杩欎簺閲嶈鐨勮惀鍏绘垚鍒嗗悧锛

 

Let鈥檚 clear these common questions out.

 

First of all, micronutrients are nothing but vitamins and minerals. We need these only in small amounts; this is why they are called 鈥渕icro鈥 nutrients. But, they are super important for our overall health and well-being, they allow our organs to function properly, help in blood clotting, contribute to bone health and they also help prevent many diseases.

 

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TP 201909 NUTRITION 03Now, our bodies do produce some of these vitamins and minerals, but most of them are not produced and a lot of them are produced only in small amounts. This makes it essential for us to consume them through food or absorb them from the environment.

 

For example, sunlight can help us produce Vitamin D ourselves. On the other hand, our body is incapable of producing vitamin C. Hence, we need to absorb it by consuming citrus fruits and green vegetables.

 

In specific terms, there are 14 types of vitamins and 16 minerals that our bodies need at any cost. All of them are responsible for different functions in our body and, hence, all of them have their own roles to play.

TP 201909 NUTRITION 05Types of micronutrients and their functions

Vitamins and minerals can essentially be divided into 4 types; water-soluble vitamins, fat soluble vitamins, macro-minerals and trace minerals.

 

寰噺钀ュ吇鍏诲厓绱犵殑绫诲瀷鍙婂叾鍔熻兘

缁寸敓绱犲拰鐭跨墿璐ㄥ彲鍒嗕负4绉嶇被鍨嬶細姘存憾鎬х淮鐢熺礌锛岃剛婧舵х淮鐢熺礌锛岀熆鐗╄川鍜屽井閲忕熆鐗╄川銆

TP 201909 NUTRITION 06Water soluble vitamins

As the name suggests, water soluble vitamins are those that dissolve in water. For the same reason, they do not get retained as much as other kinds of nutrients in the body. A lot of it is constantly lost through urine when taken in excess.

 

Most water soluble vitamins are essentially responsible for the production of energy. Vitamins B1, B2, B3, B5, B6, B7, B9 and B12 mostly help convert nutrients from food into energy, contribute towards the synthesis of fatty acids and also help in proper cell division. Vitamin C, which is also called ascorbic acid, is mainly responsible for the creation of collagen, which happens to be the most important protein for our skin.

 

Some common sources of water soluble vitamins include fish, whole grains, milk, eggs, carrots, potatoes, citrus fruits, mushrooms and avocado.

 

姘存憾鎬х淮鐢熺礌

椤惧悕鎬濅箟锛屾按婧舵х淮鐢熺礌鏄憾浜庢按鐨勭淮鐢熺礌銆傚綋鎽勫彇杩囬噺鏃讹紝寰堝浼氫粠灏挎恫涓帓鍑轰綋澶栥

 

澶у鏁版按婧舵х淮鐢熺礌璐熻矗鑳介噺鐨勪骇鐢熴傜淮鐢熺礌B1锛孊2锛孊3锛孊5锛孊6锛孊7锛孊9鍜孊12甯姪灏嗚惀鍏荤墿璐ㄤ粠椋熺墿杞寲涓鸿兘閲忥紝鏈夊姪浜庤剛鑲吀鐨勫悎鎴愶紝骞舵湁鍔╀簬缁嗚優鍒嗚銆

 

姘存憾鎬х淮鐢熺礌鐨勫父瑙佹潵婧愭槸楸硷紝鍏ㄨ胺鐗╋紝鐗涘ザ锛岄浮铔嬶紝鑳¤悵鍗滐紝鍦熻眴锛屾煈姗樼被姘存灉锛岃槕鑿囧拰槌勬ⅷ銆

TP 201909 NUTRITION 08Fat soluble vitamins

Fat soluble vitamins do not dissolve in water. They are best absorbed by the body when consumed along with a fat source. Once they are absorbed by the body, they are stored in the liver and the fatty tissues of our body to be used when in need. The important fat soluble vitamins required by our body include Vitamin A; necessary for the proper functioning of organs and contributes to a healthy vision, Vitamin D; necessary for bone health and immunity, Vitamin E; acts as an anti-oxidant to protect cells from damage and diseases and Vitamin K; contributes to blood clotting and bone development.

 

Common sources of fat soluble vitamins include dairy products, fish, sweet potatoes, carrots, spinach, sunflower seeds, almonds, pumpkins, soy beans and sunlight.

 

鑴傛憾鎬х淮鐢熺礌

鑴傛憾鎬х淮鐢熺礌涓嶆憾浜庢按銆傚綋涓庤剛鑲簮涓璧烽鐢ㄦ椂锛屽畠浠緢瀹规槗琚韩浣撳惛鏀躲備竴鏃﹀畠浠韬綋鍚告敹锛屽畠浠氨浼氬偍瀛樺湪鑲濊剰鍜屾垜浠韩浣撶殑鑴傝偑缁勭粐涓紝浠ヤ究鍦ㄩ渶瑕佹椂浣跨敤銆傛垜浠韩浣撴墍闇鐨勯噸瑕佽剛婧舵х淮鐢熺礌鍖呮嫭缁寸敓绱燗锛氬浜庡櫒瀹樼殑姝e父杩愪綔鍜屼績杩涘仴搴风殑瑙嗗姏锛氱淮鐢熺礌D锛氫繚鎸侀楠煎仴搴峰拰鍏嶇柅鍔涳紱缁寸敓绱燛锛氭姉姘у寲鍓傦紝淇濇姢缁嗚優鍏嶅彈鎹熷锛涚淮鐢熺礌K锛氭湁鍔╀簬琛娑插嚌鍥哄拰楠ㄩ鍙戣偛銆

 

鑴傛憾鎬х淮鐢熺礌鐨勬潵婧愬寘鎷钩鍒跺搧锛岄奔锛岀敇钖紝鑳¤悵鍗滐紝鑿犺彍锛岃懙鑺辩苯锛屾潖浠侊紝鍗楃摐锛屽ぇ璞嗗拰闃冲厜銆

TP 201909 NUTRITION 09Macro-minerals

Macro-minerals include calcium, magnesium, phosphorous, potassium, sulphur, sodium and chloride. They all have specific functions in our body and they are usually needed in comparatively bigger amounts than trace minerals. For example, we all need potassium to help with muscle functioning, as well as nerve transmission. It also acts as an electrolyte that helps in maintaining the fluid consistency in cells. Calcium, as we all know, is important for proper bone health and development. It also helps with muscle functioning. Magnesium contributes towards enzyme reactions and helps regulate blood pressure. Sodium and chloride help maintain cell fluid status.

 

Common sources of macro-minerals include leafy vegetables, bananas, almonds, cashews, seaweed, lentils, salmon, turkey and yogurt.

 

鐭跨墿璐

鐭跨墿璐ㄥ寘鎷挋锛岄晛锛岀7锛岄捑锛岀~锛岄挔鍜屾隘銆傚畠浠韬綋鏈夌壒瀹氱殑鍔熻兘锛岄氬父闇瑕佹瘮寰噺鐭跨墿璐ㄦ洿澶氱殑閲忋備紬鎵鍛ㄧ煡锛岄挋瀵逛簬閫傚綋鐨勯楠煎仴搴峰拰鍙戣偛闈炲父閲嶈銆傚畠杩樻湁鍔╀簬鑲岃倝鍔熻兘銆傞晛鏈夊姪浜庨叾鍙嶅簲骞舵湁鍔╀簬璋冭妭琛鍘嬨傞挔鍜屾隘鏈夊姪浜庣淮鎸佺粏鑳炴恫鐘舵併


甯歌鐨勭熆鐗╄川鏉ユ簮鍖呮嫭缁垮彾钄彍锛岄钑夛紝鏉忎粊锛岃叞鏋滐紝娴疯椈锛屾墎璞嗭紝椴戦奔锛岀伀楦″拰閰稿ザ銆

TP 201909 NUTRITION 11Trace minerals
Trace minerals are required by the body in lesser amounts than macro-minerals. However, they perform very important functions in our body, too. Iron, for example, helps in producing certain hormones and also helps in providing oxygen to the muscles. Copper is essential for proper functioning of the brain and the nervous system. Iodine is known to regulate the thyroid functions and zinc assists with healthy growth and immunity. Selenium contributes towards thyroid health, as well as reproductive health.

 

Common sources of trace minerals are oysters, spinach, crabs, cashews, sardines, yams, pineapples, peanuts and fruit juices.

 

寰噺鐭跨墿璐

寰噺鐭跨墿璐ㄤ汉浣撲粎闇瑕佸井閲忥紝鐒惰岋紝瀹冧滑鍦ㄦ垜浠綋鍐呭嵈鍙戞尌鐫闈炲父閲嶈鐨勪綔鐢ㄣ備緥濡傦紝閾佹湁鍔╀簬浜х敓鏌愪簺婵绱狅紝骞朵笖杩樻湁鍔╀簬涓鸿倢鑲夋彁渚涙哀姘斻傞摐瀵逛簬澶ц剳鍜岀缁忕郴缁熺殑姝e父杩愪綔鑷冲叧閲嶈銆傜璋冭妭鐢茬姸鑵哄姛鑳姐傞攲鏈夊姪浜庤韩浣撶敓闀垮拰鍏嶇柅鍙婄鏈夊姪浜庣敳鐘惰吅鍋ュ悍鍜岀敓娈栧仴搴枫

 

寰噺鐭跨墿璐ㄧ殑甯歌鏉ユ簮鏄墶铔庯紝鑿犺彍锛岃瀮锜癸紝鑵版灉锛屾矙涓侀奔锛屽北鑽紝鑿犺悵锛岃姳鐢熷拰鏋滄眮銆

TP 201909 NUTRITION 10It is very important to consume all of these micronutrients in the right amounts, failing there are chances for deficiencies and side effects.

 

淇濇寔寰噺钀ュ吇鍏冪礌渚涘簲鍏呰冻鏄潪甯搁噸瑕佺殑锛屽惁鍒欏氨鏈夊彲鑳藉嚭鐜扮己闄峰拰鍓綔鐢ㄣ

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