Micronutrients

Examples of micronutrients

          Micronutrients are an important part of having a healthy diet. They are nutrients that need to be taken in small amounts, but are vital in helping our body function. These nutrients allow the body to produce hormones and enzymes that assist in growth and developments. Micronutrients include vitamins and minerals (calcium, magnesium, potassium, sodium, zinc, iodine, vitamin A, etc.) These nutrients need to be obtained from outside sources because the body cannot produce most of them. For example, iron, can be obtained from both meats and beans; calcium can be obtained milk and cheese.

          Micronutrients need to be taken in small portions, which differs from macronutrients. Macronutrients are required in larger amounts because they help provide energy and help build muscles. Micronutrients aren't required in as large of portions for carrying out their tasks. For example, iron, which assists in the production of red blood cells, is recommended to be taken in 1.1-1.5 grams a day, while protein, which helps the body produce muscle, is recommended for 46-52 grams a day. 
          Micronutrients also contain antioxidants (most commonly found in Vitamin C and Vitamin E.) Antioxidants help stop production of free radicals (oxygen molecules that are harmful to the body.) Most nutrients are able to be found in different types of vegetables; with raw, leafy green vegetables being the most nutrient-rich. Refined sweets and oils have the least amount of nutrients from all the sugars, preservatives, and additives being added. Though on this scale, dairy and meats are low in nutrients, they do have key nutrients which are harder to obtain from other foods (calcium, iron, etc.)