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The Micronutrients
These nutrients are needed in small and minute amounts by humans but they are as essential as the
macronutrients
...
The micronutrients are divided into two:
1
...
Vitamins – organic nutrients
...
A macromineral
makes up more than 0
...
005% of the body’s weight
...
Trace minerals have roles in human health and are observed to be stored in very minute amounts
in the body but some of their functions are still uncertain
...
In this
paper, some toxic minerals are also presented to highlight their existence in the current food supply and the danger that
they can cause to human health
...
Elopre, RND

Other Important Notes
Deficiency: rickets (children),
osteomalacia (adult rickets),
osteoporosis (common in older
women); toxicity: hypercalcemia
...
Second
most abundant mineral in the body

DND, CHE, CMU

Potassium (K)

Sulfur (S)

Sodium (Na)

Chloride (Cl)

Magnesium
(Mg)

Main electrolyte inside the cells;
important in nerve transmission and
muscle contraction
Part of amino acids such as
methionine and cysteine; part of
keratin protein of hair and nails;
detoxifier and antioxidant
Main electrolyte outside the cells;
important in nerve transmission and
muscle contraction

Main anion outside of the cells; part of
the hydrochloric acid (HCl) in the
stomach
Bone and teeth formation; cofactor of
many enzymes in the body; key
component of chlorophyll; relaxes
muscles

Fruits and vegetables

Protein-rich foods

40% of salt, meats,
processed foods like
canned foods, cured
meats, dried foods, and
instant noodles;
seasonings and
condiments such as
MSG, soy sauce, catsup
and commercial
seasonings
...
Increases blood
pressure
...
Elopre, RND

Deficiency: hypokalemia; toxicity:
hyperkalemia
...
Can
be toxic due to excess supplements

Deficiency: Keshan disease

Animal food
sources

sources

are

poor

In the blood, copper is bound as
ceruloplasmin; deficiency: Menke’s
disease; toxicity: Wilson’s disease;
zinc is the antagonist of copper
and Deficiency: hypothyroidism (goiter),
cretinism (infant iodine deficiency);
toxicity: hyperthyroidism; goitrogens
are substances in some plants that
induce goiter such as cassava root,
cabbage,
turnips,
mustard,
cauliflower and broccoli

important Animal food sources

Vitamin B12 rich foods
(animal food sources)
Plays an important role in glucose Whole grain cereals and Part of the Glucose Tolerance Factor
metabolism
vegetables
(GTF)

Wilmar Jun O
...
Elopre, RND

Water

Main Food Sources

Deficiency: dental caries; toxicity:
dental fluorosis
Other Important Notes

Plant food sources
Plant food sources
Canned goods
Shellfish and plant food
sources
Plant food sources

Main Food Sources

Other Important Notes

Although the following
are not foods but their
parts can be ingested by
children: some toys,
cribs, high chairs and
paint; foods from opened
cans
Foods cooked in pans
and foils w/ aluminium;
antacids and analgesics
Foods contaminated w/
industrial pollution
...
In adults,
anemia can occur
...
This toxic
mineral anatgonizes calcium
...

The most implicated source is
contaminated water
...
This
toxicity is characterized by skin
abnormalities
...

Contaminated fish and Minamata disease in Japan caused
seafoods
by
consumption
of
seafoods
contaminated w/ mercury
...
Antioxidants prevent the
formation of cancers, delay aging and maintain healthy tissues such as the skin (that’s why antioxidants are commonly
marketed as a “beauty” substance)
...
The main antioxidant mineral is
selenium
...
Fat-soluble vitamins that act as antioxidants are vitamin A
and vitamin E
...


Wilmar Jun O
...
Enzymes cannot function at all without these substances
...
Cofactors include
calcium, magnesium, iron, zinc, selenium, manganese, copper, and molybdenum
...


Vitamins are organic micronutrients, unlike minerals
...
The water-soluble vitamins comprise of 8 members of the vitamin B complex, choline and vitamin C
...
In contrary, fat-soluble vitamins are stored in the liver so deficiency of these vitamins would not
normally occur in short term dietary inadequacy
...

Fat-Soluble
Vitamin
Vitamin A

Key Functions

Main Food Sources

Other Important Notes

Vision and eyesight; maintenance of
healthy
tissues
like
the
skin;
antioxidant; important in the immune
system

Yellow-,
orange-,
red-pigmented fruits and
vegetables, eggs, milk,
liver, animal and plant
oils
Fish and fish oils, eggs,
mushrooms, milk and
milk products

Deficiency: xerophthalmia; toxicity:
hypervitaminosis A

Vitamin D

Absorption of calcium and phosphorus

Vitamin E

Main fat-soluble
health

Wilmar Jun O
...
Elopre, RND

DND, CHE, CMU

Vitamin
C Main
water-soluble
antioxidant; Fruits (especially citrus Deficiency: scurvy
(Ascorbic
important in the immune system; fruits), bell peppers
Acid)
collagen synthesis; helps absorb iron
*Main nutrients that are involved in blood formation:
1
...
Folic acid
3
...
Copper
3
...
Elopre, RND

2
...
Vitamin C

DND, CHE, CMU



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