Many individuals can meet their vitamin and mineral requirements by eating a varied diet that includes fruits, veggies, legumes, nuts, seeds, whole grains, and quality animal foods. But those living with gut diseases such as celiac may be susceptible to vitamin and mineral deficiency. Substantial deficiencies in macronutrients (protein, carbohydrates, and fats) as well as micronutrients can lead to a host of health problems. Read on to discover the essential micronutrients your body needs now.
1. Vitamin A
Vitamin A (retinol) is a fat-soluble vitamin essential to maintaining vision, bone growth, cell function, and reproduction, as well as fighting infections. Naturally found in liver, whole milk dairy products, oily fish, egg yolks, and some vegetables and fruits, as well as added regularly to breakfast cereals, margarines, and processed dairy products, it also plays an essential role in fighting infections.
Dietary sources of Vitamin A include yellow and orange fruits and vegetables like sweet potato, carrot, pumpkin and spinach; fortified foods including milk and margarine; as well as supplements containing retinyl palmitate, acetate or beta-carotene alone or in combination.
2. Vitamin C
Vitamin C (also referred to as ascorbic acid) is an essential water-soluble nutrient needed by our bodies daily and acts as an antioxidant that can protect cells against damage. Vitamin C can be found in many fruits and vegetables, such as citrus fruit, strawberries, cantaloupe, green peppers, tomatoes, broccoli, leafy vegetables, and potatoes.
The EPIC-Norfolk prospective cohort study found that higher plasma vitamin C concentrations were linked to a 20% decline in incident heart failure among men and women. Most adults can meet their RDA for vitamin C by eating healthily; however, people who rely on limited food options, such as elderly citizens, indigent individuals preparing their own food, chronic hemodialysis patients, and those receiving continuous dialysis therapy, may have insufficient intakes of this vital nutrient.
3. Vitamin D
Vitamin D is an essential nutrient, working together with calcium to strengthen bones. Additionally, it can boost immune health and enhance cell functioning—this vitamin can be found in fish, fortified milk, and egg yolks, as well as from direct sunlight on skin.
Vitamin D deficiency is widespread, particularly among certain groups. The largest clinical trial ever done on vitamin D randomized prediabetics and overweight or obese participants to take either 100 micrograms a day of vitamin D supplements or a placebo for 2.5 years; results revealed that these did not prevent diabetes but did reduce cancer risks in this population.
4. Vitamin E
Vitamin E is a fat-soluble vitamin that acts as an antioxidant to protect cells against damage caused by free radicals by scavenging them away. Furthermore, vitamin E also works to inhibit platelet aggregation and enhance immune function. Vitamin B-12 deficiency is rare among healthy people but may be linked to diseases in which fats cannot be properly digested and absorbed, including Crohn’s disease, cystic fibrosis, and abetalipoproteinemia.
Understanding your estimated average requirements (EARs) for micronutrients is vitally important in order to ensure you consume an appropriate diet with sufficient amounts of these vitally essential elements. For more information, speak to your healthcare provider or registered dietitian nutritionist (RD).
5. Vitamin K
Vitamin K is an indispensable nutrient that works hard in your blood to form clots and heal wounds quickly. You can get this vitamin from foods such as leafy greens and vegetable oils, although deficiency in vitamin K is uncommon, but those suffering from certain health conditions such as bleeding may experience deficiencies that cause problems like bruising and bleeding.
Minerals are vitally important to cellular and bone function and can be divided into two categories: macrominerals (also known as major minerals or macrominerals) and trace minerals. Macrominerals require larger quantities than trace minerals; examples include calcium, magnesium, potassium, and phosphorus, as well as the micronutrients iodine and selenium, which also count as macrominerals.
6. Vitamin B6
Vitamin B6 (pyridoxal phosphate) plays an essential role in helping your body produce antibodies and hemoglobin, which carry oxygen around in your blood. Furthermore, it plays a key role in producing neurotransmitters as well as breaking down proteins.
Studies conducted on low levels of vitamin B6 were more likely to die of heart disease, leading researchers to speculate that high-dose supplements of this nutrient may lower risk by maintaining homocysteine levels within normal limits and keeping homocysteine at bay. Diets containing enough vitamin B6 include lean meats, poultry, and fish; whole grains; dairy products like low-fat milk and yogurt; fruits; and vegetables.
7. Vitamin B12
Vitamin B12, commonly referred to as cobalamin, is essential for DNA synthesis, red blood cell formation, and nerve function. You can get it in meat, poultry, fish, dairy products, and fortified plant-based foods; its water-soluble nature means it dissolves easily in stomach acid before being combined with intrinsic factor protein produced by your stomach for absorption.
Conditions and medications may impede your body’s ability to absorb vitamin B12. This includes pernicious anemia (a rare condition) as well as digestive diseases like Crohn’s disease or celiac disease, as well as surgery, among others. For any concerns that you might be deficient, see your healthcare provider as soon as possible.
8. Folate
Folate is a water-soluble vitamin that plays an essential role in producing red blood cells and DNA/RNA production, making it particularly vital during periods of rapid cell division, such as pregnancy and fetal development.
Folic acid can reduce your risk for certain cancers, including colorectal cancer. However, high doses taken after cancer has already emerged may accelerate tumor growth and hasten its progression. Folate can be found in leafy green vegetables, citrus fruits, nuts, beans, peas, and fish as well as eggs. You can also take a synthetic form called folic acid, which may be easier for your body to absorb.
9. Iron
Micronutrients are essential to living a healthy life. Vitamin supplements aid growth and protect from illness; minerals help build strong bones and teeth, provide energy, and strengthen immunity systems.
Deficits in micronutrients are common worldwide, particularly in low-income countries. Iron, vitamin A, iodine, and zinc deficiencies are some of the most frequently seen. Education combined with diet changes, food fortification, or biofortification may be effective ways to address micronutrient shortages, although different age groups and lifestyle factors can alter requirements.
