Micronutrients: Overview, Importance, and Deficiency Disorders

Micronutrients are nutrients required by our body (and by plants) in small quantities but are vital for various life processes. Unlike macronutrients (which include carbohydrates, proteins, and fats), micronutrients primarily comprise vitamins and minerals. They support everything from our brain and nerves to our skin, bones, and immune system. An imbalance in their intake—either too little or too much—can lead to a range of health and developmental problems in humans and plants.

Micronutrients - Introduction

Micronutrients are vitamins and minerals that our body cannot produce on its own (or produces in negligible amounts). Therefore, we obtain them from external sources such as micronutrient foods like fruits, vegetables, whole grains, dairy products, legumes, and more. They help our bodies:

• Maintain proper metabolism

• Repair and protect cells

• Facilitate enzyme functions

• Support growth and development

In addition to their role in humans, micronutrients for plants are crucial for plant growth, cellular function, flowering, fruiting, and overall yield.

Major Types of Micronutrients

Vitamins

Vitamins can be broadly classified into two types:

1. Water-Soluble Vitamins

• These dissolve in water and are not stored in the body for long.

• Examples include Vitamin C and the B-complex group (B1, B2, B3, B5, B6, B7, B9, B12).

• They support energy production, nerve function, red blood cell formation, and more.

• Excess amounts are excreted in the urine, so a regular daily supply of micronutrient foods is essential.

2. Fat-Soluble Vitamins

• These dissolve in fats and are stored in the liver and fatty tissues.

• The main examples are Vitamins A, D, E, and K.

• They help with vision (Vitamin A), bone health (Vitamin D), cell protection (Vitamin E), and blood clotting (Vitamin K).

Minerals

Minerals are classified based on the amount required by the body:

1. Macrominerals

• Required in relatively larger amounts compared to other minerals.

• Examples include calcium, phosphorus, magnesium, sodium, chloride, potassium, and sulphur.

• They maintain bone structure, fluid balance, muscle function, and nerve signalling.

2. Trace Minerals

• Needed in much smaller amounts, yet essential for many vital functions.

• Micronutrients examples in this group include iron, zinc, copper, iodine, selenium, manganese, and fluoride.

• They support immune function, hormone production, oxygen transport, and antioxidant defences.

Micronutrients and Macronutrients

Micronutrients and macronutrients differ mainly in the quantities in which they are required. Macronutrients (carbohydrates, proteins, and fats) provide the bulk of energy. Micronutrients, on the other hand, facilitate biochemical reactions, protect against diseases, and keep the body’s processes running efficiently. To learn more, see the Difference between micronutrients and macronutrients.

Micronutrients for Plants

Plants also depend on several micronutrients, each playing a unique role in their growth and development:

1. Boron (B)

• Vital for cell wall formation, seed and grain production, and pollen germination.

• Deficiency leads to deformed leaves and poor flowering.

2. Zinc (Zn)

• Supports photosynthesis, energy production, and growth regulation.

• Deficiency can lead to stunted growth and smaller leaves.

3. Manganese (Mn)

• Involved in photosynthesis and nitrogen metabolism.

• Deficiency symptoms include premature leaf drop and delayed maturity.

4. Iron (Fe)

• Essential for energy transfer and chlorophyll synthesis.

• Deficiency often causes yellowing of new leaves (chlorosis).

5. Copper (Cu)

• Important for photosynthesis, grain production, and the strengthening of cell walls.

• Deficiency manifests as stunted growth and yellow leaves.

6. Molybdenum (Mo)

• Aids in pollen formation and nitrogen fixation.

• Deficiency can reduce fruit and grain formation.

7. Chlorine (Cl)

• Helps maintain osmotic balance and is involved in photosynthesis.

• Low chlorine can reduce a plant’s overall growth and disease resistance.

Deficiency Symptoms in Plants

Below is a quick summary of common deficiency symptoms when plants lack essential micronutrients:

Micronutrient Deficiencies in Humans

Micronutrient imbalances can seriously affect human health. Some common deficiency disorders include:

Micronutrient Foods: Top Sources

A balanced diet containing diverse foods can help meet daily micronutrient requirements. Here are 10 micronutrient food sources that are especially rich and commonly recommended:

1. Spinach (iron, zinc, vitamin A)

2. Carrots (vitamin A)

3. Citrus fruits like oranges (vitamin C)

4. Beans and lentils (iron, folate)

5. Nuts and seeds (magnesium, zinc, vitamin E)

6. Milk and dairy products (calcium, vitamin D if fortified)

7. Seafood (iodine, selenium, zinc)

8. Eggs (vitamin B12, vitamin A, iodine)

9. Whole grains (B vitamins, iron, magnesium)

10. Bananas (potassium, magnesium)

Additional Tips for Balanced Micronutrient Intake

• Variety in Diet: Include multiple food groups to ensure a wide range of vitamins and minerals.

• Cooking Methods: Use methods like steaming or sautéing instead of deep-frying to preserve water-soluble vitamins.

• Supplementation: Consult a healthcare professional if dietary sources are insufficient.

• Soil and Fertilisers: For agriculture, maintaining soil quality with the right fertilisers ensures micronutrients for plants.

Mnemonic to Remember the Trace Minerals

A fun way to remember the key trace minerals is the mnemonic “I See Zinc In Many Fruity Cups”:

• I – Iodine

• Se – Selenium

• Zn – Zinc

• I – Iron

• Mn – Manganese

• F – Fluoride

• Cu – Copper

Quick Quiz (With Answers)

Test your understanding of micronutrients:

1. Which of the following is a fat-soluble vitamin?
   A. Vitamin B1
   B. Vitamin B12
   C. Vitamin D
   D. Vitamin C
   Answer: C. Vitamin D

2. Which mineral is crucial for red blood cell production?
   A. Zinc
   B. Iron
   C. Calcium
   D. Sodium
   Answer: B. Iron

3. Which micronutrient deficiency leads to goitre?
   A. Iodine
   B. Copper
   C. Manganese
   D. Phosphorus
   Answer: A. Iodine

4. Name the micronutrient that aids in pollen formation in plants.
   A. Molybdenum
   B. Iron
   C. Boron
   D. Zinc
   Answer: A. Molybdenum

Key Takeaways

• Micronutrients are vitamins and minerals required in smaller amounts than macronutrients but are crucial for normal body and plant functions.

• They are obtained from external sources because the body or plant cannot synthesise enough of them internally.

• Deficiencies of these nutrients can lead to serious health or developmental issues in humans and plants.

• Consuming a balanced diet with micronutrient foods such as fruits, vegetables, whole grains, legumes, and dairy products is key to preventing deficiencies.

• Proper soil management and fertilisation ensure essential micronutrients for plants.

Related Topics

• Nutrition in Humans

• Difference between micronutrients and macronutrients

• Photosynthesis

• Cell Division