As important as macronutrients are for providing energy, micronutrients are essential for the proper functioning of the body. Micronutrients are one of the main groups of nutrients that our body needs. They are not a source of energy but are essential for our body to function properly.
So who are these powerful little nutrients? Why are they good for us and how can we incorporate them into our diet? Read on to find out what they do besides keeping our bodies functioning properly.
What are micronutrients?
Micronutrients are key nutrients that the body cannot synthesize on a daily basis, such as vitamins, inorganic minerals and trace elements, so their dietary intake is essential. The amount that the body needs of these elements varies, but is less in quantity than macronutrients [1].
Why are micronutrients good for you?
Micronutrients play different roles in the body such as cellular functions, neurotransmission, fluid balance or tissue structure, among others [1]. We will cover the functions of each micronutrient found in our products individually, along with the sources where they can be obtained and the quantities present in our products, in relation to the recommended daily intakes established by EFSA for an average adult.
An important term we want to define before we begin is bioavailability. For a nutrient to have a health benefit, the compound of interest must survive the first steps of digestion so that it can reach the target tissue of action – in other words, it must reach a specific point of absorption in the body, and the proportion of a nutrient that is absorbed from the diet and used for normal bodily functions is called bioavailability. The factors that can influence this are shown in the figure below:
Vitamins
Vitamins are divided into two groups depending on whether they are fat-soluble or water-soluble . Examples of fat-soluble vitamins are vitamin A, D, E, and K, and examples of water-soluble vitamins include B and C [1].
Fat-soluble vitamins
Vitamin A (added as retinyl acetate)
There are two forms of vitamin A that are available in the human diet: preformed vitamin A and provitamin A. Preformed vitamin A is found primarily in animal foods, including dairy products, fish, meat (especially liver), and fortified cereals. Most provitamin A in the diet comes from green leafy vegetables, orange and yellow vegetables, tomato products, fruits, and some vegetable oils [3].
Vitamin A is stored in the liver until later use, and vitamin A metabolites are essential for vision, immune function, epithelial barrier function, and cell differentiation. The latter means that cells become specialized cells so that they can better perform a specific function [4-5].
Vitamin D (added as cholecalciferol)
Vitamin D is a substance necessary in humans and other vertebrates to maintain stable blood calcium levels, which allows for maintaining normal skeleton, cellular functions, and muscle contraction [6]. This vitamin is naturally present in very few foods, which is why you can find most products fortified with this small but powerful nutrient. Vitamin D is also produced internally when ultraviolet rays from sunlight hit the skin, triggering its synthesis.
Fun fact: Vitamin D obtained from sun exposure, food, and supplements is biologically inactive and therefore must undergo two chemical reactions (hydroxylations) in the body to be activated.
You can find vitamin D in fatty fish meat, beef liver, cheese, and egg yolks, mostly in the form of vitamin D3, which is the most bioavailable form of vitamin D. Vitamin D2 can be found in some mushrooms, and in fortified foods such as Jimmy Joy products that contain vitamin D3 from lichen, a vegan source originating from algae and cyanobacteria. [7]
Vitamin E (added as DL-alpha tocopheryl acetate)
Vitamin E (or α-tocopherol), is essential in the human body for its antioxidant activity, which prevents the adverse effects of free radicals. Free radicals can be formed during normal internal processes in our cells and tissues (e.g. mitochondrial activity), but also from external sources (e.g. cigarette smoke). These free radicals have an unpaired electron that, in order to be stable, will look for another electron to pair with, and it will do so by looking in its environment. Problems arise when free radicals steal electrons from important cellular molecules in the body such as DNA or proteins, causing them to lose their stability. As a result, the DNA sequence can be modified and mutations can occur. [8-10]
Vitamin K (added as menaquinone-7)
Blood clotting can mean the difference between life and death. Blood clotting can occur within seconds and is a complex process involving proteins and minerals. Vitamin K is required for the activation of some of the proteins involved in clotting. Apart from this, vitamin K is also involved in the metabolism of bone proteins and subsequently ensuring that there is adequate bone density. [10]
Vitamin K exists in two forms, K1 also known as phylloquinone and K2 also known as menaquinones (MK). Vitamin K2 MK7 has a great effect on healthy bones and has a longer half-life than K1 resulting in higher bioavailability. [11] That is why we chose it as a source of vitamin K for our products.
Water soluble vitamins
Vitamin C (added as ascorbic acid)
Vitamin C plays three important roles in the body. On the one hand, it acts as an antioxidant with the same mode of action as vitamin E, thus protecting the body from free radicals in cells and body fluids and in the intestine by particularly preventing the oxidation of iron. In addition, vitamin C is also necessary for the synthesis of a structural cellular protein called collagen. Furthermore, vitamin C allows the synthesis of other important compounds such as fatty acid transporters (carnitine), neurotransmitters (serotonin) or hormones (thyroxine). [10] The body cannot store vitamin C very well, so it needs to be replenished. [12]
The B group of vitamins is relevant for obtaining energy from macronutrients to fuel your body. There are different B vitamins that serve as cofactors, meaning they help enzymes perform their action. [10]
Thiamine (added as thiamine mononitrate)
Or vitamin B1, helps to help obtain energy from macronutrients by being part of a coenzyme that participates in obtaining energy by bodily reactions such as the conversion of pyruvate into acetyl-coA. In addition, this vitamin is present in the membranes of nerve cells and contributes to the activity of neurons and muscle activity. [10]
Riboflavin (added as riboflavin)
Or vitamin B2, helps convert food into usable energy, as well as aiding in several antioxidant enzymes and the metabolism of fats, drugs, and steroids. [10] Riboflavin is easily destroyed by exposure to light, one of the reasons we encourage our customers to store our products in a cool, dry place.
Niacin (added as niacinamide)
Or vitamin B3, it acts similarly to riboflavin. Additionally, one of the forms protects against neurological degeneration. [10] Some studies have shown that niacin can improve cholesterol levels, where its prescription is used to increase high-density lipoprotein (HDL) cholesterol, the "good" cholesterol that helps remove low-density lipoprotein (LDL) cholesterol, the "bad" cholesterol, from your bloodstream. [13]
Folate/folic acid (added as folic acid)
Folate is a general term that refers to both naturally occurring folates in foods and folic acid, which is the synthetic form used in supplements and fortified foods. Interestingly, the bioavailability of folic acid has been found to be higher higher than that of natural folates, due to its structure and the absorption site it is able to reach. [14, 15]
Folate is essential in the metabolism of DNA parts and various amino acids, as well as in developmental reactions called methylation. Does this sound familiar? Well, if not, don’t worry, we know this is a funky word but the only important thing you need to know is that these reactions are necessary for the cells in our body to develop and survive the different processes they are involved in.
The coenzyme form of this vitamin is part of an enzyme complex that allows vitamin B12 to be converted into one of its coenzyme forms, so that it can then carry out its activity – what a nice chain of reactions, huh? (see vitamin B12 below). [10] It is particularly important to get enough folate during pregnancy, as folate deficiency during pregnancy can lead to neural tube irregularities. [16]
Vitamin B12 (added as cyanocobalamin)
DNA encodes all the information needed to build and maintain your body. Therefore, it is very important to keep your DNA in good shape. DNA has four building blocks, A (adenine), T (thymidine), C (cytosine) and G (guanine). Vitamin B12 is crucial in its synthesis. In particular, vitamin B12 in the form of methylcobalamin together with folate, allow the synthesis of thymidine (T). [16, 17]
Dried purple seaweed (nori) is the most suitable source of vitamin B12 currently available for vegetarians, which is our preferred source for fortifying our products. In addition, dried purple seaweed also contains high levels of other nutrients that are lacking in vegetarian diets. , such as iron and omega-3 polyunsaturated fatty acids.
Biotin (added as biotin)
Or vitamin B7, in its coenzyme form, transports activated carbon dioxide, which is relevant for obtaining energy from macronutrients. In addition, biotin plays a structural role in hair and nail cells, plays a role in the synthesis and absorption of fatty acids and amino acids, and helps in the regulation of cell signaling – what player doesn’t? [10, 19]
Pantothenic acid (added as calcium D pantothenate)
Or vitamin B5, is part of coenzyme A, which is involved in many metabolic pathways. As a result, pantothenic acid participates in the synthesis steps of lipids, hemoglobin, neurotransmitters and steroid hormones. [10]
Minerals
The essential minerals we will cover are Potassium, Calcium, Phosphorus, Magnesium, Sodium, Iron and Zinc [1].
Potassium (added as a complex of potassium phosphate and potassium chloride)
It is key for fluid and electrolyte balance, as well as cellular integrity. Sodium, the counterpart of potassium and potassium, is necessary for muscle contraction, blood pressure maintenance, and nerve transmission. [10, 20]
Chloride
It maintains normal fluid and electrolyte balance and is part of the stomach acid necessary for proper digestion. [10]
Sodium (added as potassium chloride and sodium chloride)
It helps maintain acid-base balance and is key to the transmission of nerve impulses and muscle contraction. Acid-base balance is maintained in the kidneys, which excrete hydrogen ions (H+) in exchange for sodium ions (Na+). [10]
However, excessive amounts of sodium make it difficult for the kidneys to keep up with the large amounts of sodium consumed. This causes the body to retain more water for dilution, which increases blood volume and creates more pressure on blood vessels. [21] Something we take into serious consideration when making sure our products don't give you more salt than necessary. In this case, less is more.
Calcium (added as calcium carbonate)
In the body, 99% of calcium is found in bones and teeth. 1% at rest is in body fluid. In the body's large calcium reserve, this mineral has two main functions. First, it constitutes a relevant part of bone structures. Second, it represents a calcium reservoir for calcium levels in body fluids. Examples of calcium's role in the body are maintaining normal blood pressure, participating in blood clotting, and releasing relaxing factors from blood vessels. [10]
Phosphorus (added as ferric pyrophosphate, magnesium and potassium phosphate)
This mineral is widespread in the body, being present mainly in bones and teeth but also, it is present in all cells, for example, as part of DNA or RNA. It plays a role in obtaining energy from macronutrients. It does so by being part of ATP, which is the energy molecule of cells. In addition, it is part of phospholipids, which are important structural cellular components of the cell membrane. [10]
Magnesium (added as magnesium phosphate)
This mineral helps maintain bone health and is also necessary for obtaining energy for cells. For example, it is necessary for the body to use glucose or synthesize vitamins, proteins or fats. [10]
Iron (added as ferric pyrophosphate)
This mineral is very important for the molecules that are formed, such as hemoglobin. Without iron, hemoglobin would not exist, and without hemoglobin, oxygen would not be transported through the blood to our entire body, catastrophic, right? In addition, it is part of myoglobin, which has the same function as hemoglobin, but provides oxygen to the muscles. [10] Iron also promotes the health of cognitive tissue. [22]
Zinc (added as zinc sulphate)
This mineral plays many important roles in the body. For example, it is involved in wound healing, immune reactions, vitamin A transport, sperm formation, and normal fetal development. [10] Zinc also plays a key role in maintaining vision and is present in high concentrations in the eye, so its deficiency can impair vision, and severe deficiency can cause changes in the retina (the back of the eye where an image is focused). [23]
Trace elements
Among the trace elements, the essential ones are: Copper, Chromium, Manganese, Molybdenum, Selenium and Iodine [1].
Copper (added as copper sulfate)
Cooper is necessary to form hemoglobin, which is relevant as we mentioned above, to carry oxygen in the blood to the different cells of the body. In addition, it is part of many enzymes. [10]
Manganese (added as manganese sulfate)
It is involved in bone formation and is also a cofactor for various enzymes, meaning it helps enzymes perform their function. [10] By helping enzymes perform their function, manganese is involved in the metabolism of amino acids, cholesterol, glucose, and carbohydrates. [24] Manganese also plays a role in blood clotting and hemostasis along with vitamin K. [25]
Selenium (added as sodium selenite)
It regulates thyroid hormones, which are key to the development and differentiation of the body's cells, and also regulates the metabolism of proteins, fats and carbohydrates. In addition, selenium is part of the enzymes that protect against oxidation. [10]
Chromium (added as chromium chloride)
It enhances the action of insulin, thereby intervening in glucose metabolism. [10] Insulin is essential for the metabolism and storage of carbohydrates, fats, and proteins in the body. Chromium also appears to be directly involved in the metabolism of carbohydrates, fats, and proteins, but more research is needed to determine the full range of its functions in the body. [26]
Molybdenum (added as sodium molybdate)
It is a cofactor of several enzymes, meaning it helps enzymes perform their activity. [10]
Iodine (added as potassium iodide)
It is a compound of thyroid hormones, which are essential for the development and differentiation of body cells and for the regulation of protein, fat and carbohydrate metabolism [10]. Thyroid hormones are also necessary for proper development of the central nervous and skeletal systems in fetuses and infants. [27] For all our products, one serving contains at least 20% of the recommended daily intakes set by EFSA; if you wish to consult these amounts, please visit our individual product pages.
Sources
Shergill-Bonner, R., Micronutrients. Pediatrics and Child Health, 2017. 27(8): p. 357-362.
Fernandes, C., et al., 15 - Photodamage and photoprotection: toward safety and sustainability through nanotechnology solutions, in Food Preservation, AM Grumezescu, Editor. 2017, Academic Press. p. 527-565.
Source: Grahn BH, Paterson PG, Gottschall-Pass KT, Zhang Z. Zinc and the eye. J Am Coll Nutr 2001;20:106-18.
Li L, Yang X. The Essential Element Manganese, Oxidative Stress, and Metabolic Diseases: Links and Interactions. Oxid Med Cell Longev. 2018;2018:7580707. Published 2018 Apr 5. doi:10.1155/2018/7580707
Aschner JL, Aschner M. Nutritional aspects of manganese homeostasis. Mol Aspects Med. 2005;26(4-5):353-362. doi:10.1016/j.mam.2005.07.003
Source; Porte Jr. D, Sherwin RS, Baron A (editors). Ellengerg & Rifkin's Diabetes Mellitus, 6th Edition. McGraw-Hill, New York, 2003.
Source: National Research Council, Committee to Assess the Health Implications of Perchlorate Ingestion.Health Implications of Perchlorate Ingestion. Washington, DC: The National Academies Press, 2005.
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