Micronutrients: The Small Nutrients with a Big Impact

Lets talk about Micros

Hey there, welcome back! Last time, we explored macronutrients—the major nutrients in our diet, which include proteins, carbohydrates, and fats. Today, we’re shifting our focus to the smaller, but equally as important nutrients: micronutrients. Just like before, let’s start by answering the age-old question—what exactly are micronutrients?

Micronutrients are vitamins and minerals required by the body in small amounts—hence the "micro" in their name. Unlike macronutrients, they don’t provide energy, but they are essential for nearly every physiological function in your body, from bone growth and immune defence to energy production and mental focus.

Micronutrients can be classified into two main categories:

1. Vitamins: Which are organic compounds that our bodies can't produce in sufficient amounts.

2. Minerals: Which include inorganic elements found in soil and water, absorbed by plants and animals.

So, what are some specific examples of micronutrients and what exactly do they do in the body?

Here are some examples of key nutrients and the roles they play:

• Vitamin A: Supports vision, skin health, and immune function.

• Vitamin C: Boosts immunity and aids in iron absorption.

• Vitamin D:  Essential for bone health and calcium absorption.

• Iron:  Important for oxygen transport in the blood.

• Zinc: Helps with wound healing and immune system regulation.

• Calcium: Builds strong bones and teeth, as well as supports nerve signalling.

Although we need micronutrients only in small amounts, a deficiency can have serious effects on our health. Surprisingly, micronutrient deficiencies are more common than many people realise, even in developed countries like Australia. Some of the most widespread deficiencies (and their symptoms) include:

• Iron deficiency anaemia: Fatigue, weakness, and poor concentration.

• Vitamin D deficiency: Bone pain, muscle weakness, and higher risk of infection.

• Iodine deficiency: Goiter (enlargement of the thyroid gland), during pregnancy can cause developmental delays in children.

• Vitamin B12 deficiency: Neurological symptoms, memory issues, and fatigue.

So, we know micronutrients are essential, but how do we make sure we’re getting enough?

Micronutrients come from a wide variety of foods, and eating a balanced, diverse diet is the best way to ensure you’re getting everything your body needs. Here's a breakdown of common sources:

• Fruits and Vegetables: These are some of the richest sources of vitamins and minerals. For example:

-  Leafy greens like spinach and kale are high in vitamin K, iron, calcium, and folate.

-  Oranges, strawberries, and bell peppers are packed with vitamin C.

-  Carrots and sweet potatoes are great sources of vitamin A in the form of beta-carotene.

• Animal-Based Foods: These foods are typically high in B vitamins, iron, zinc, and vitamin B12

-  Red meat provides heme iron (which is more easily absorbed by the body than plant-based iron).

-  Fish is a great source of vitamin D, iodine, and omega-3 fatty acids.

-  Eggs and dairy (milk, yogurt, cheese) offer calcium, vitamin D, and B vitamins.

• Whole Grains and Legumes

-  Brown rice, oats, quinoa, and whole wheat bread provide B vitamins like thiamine, niacin, and folate, along with minerals like magnesium.

-  Beans, lentils, and chickpeas are good sources of iron, zinc, magnesium, and folate.

• Nuts and Seeds: Loaded with vitamin E, magnesium, zinc, and healthy fats

-  Almonds and sunflower seeds are great for vitamin E.

-  Pumpkin seeds are high in zinc and magnesium.

• Fortified Foods: Some foods are fortified with essential micronutrients to help prevent deficiencies

-  Breakfast cereals enriched with iron.

-  Plant-based milks (like almond, soy, or oat milk) fortified with calcium.

-  Iodized salt, a key source of iodine in many diets.

• Sunlight (for Vitamin D): While not a food, sunlight helps your body synthesize vitamin D naturally. Just 10–30 minutes of sun exposure a few times a week (depending on skin tone, location and season) can help maintain adequate levels.

 Do You Need Supplements?

While it’s best to get your micronutrients from food, supplements can be helpful—or even necessary—for some people, especially those with dietary restrictions, medical conditions, or increased needs (such as during pregnancy).

Although adequate micronutrient intake is vital for proper bodily function, more isn't always better. Over-supplementing, particularly with fat-soluble vitamins like A, D, E, and K, can lead to toxicity. Consult a healthcare professional (such as a GP or dietitian) before starting a supplement regimen.

The best way to assess your risk of nutritional deficiencies is by speaking with your GP about a blood test. This can identify whether your vitamin and mineral levels are too low, or alternatively too high.

The Takeaway Message….

Though we need them in tiny amounts, micronutrients have a massive influence on our health. The best way to meet your needs is to eat a colourful, balanced diet full of nutrient-rich whole foods. After all, when it comes to your health, the smallest things can make the biggest difference.