The Macro Importance of Micronutrients ~ Dr. Domenico Pratico' MD, FCPP
- Dr. Domenico Pratico
- 1 day ago
- 4 min read
The macro importance of micronutrients is clear. Without them, there can be serious consequences to our health. So let's examine what they are, and why they are so important to good health.
Who could imagine the great importance of trace amounts of micronutrients (required in amounts of <100mg per day)? Yet, they are critical components for our health. To give perspective on how tiny is <100mg, think about a grain of rice, 1/8 teaspoon of sugar, or maybe a small paperclip. Yet micronutrients play a crucial role in human health. These essential nutrients include vitamins and trace minerals. Unlike mineral macronutrients such as calcium and sodium, which the body needs in larger quantities, micronutrients though required in small amounts are also vital for numerous bodily functions.
Severe deficiencies in certain micronutrients led to serious health issues. For example vitamin C deficiency, common in sailors, especially between the 16th and 18th centuries, who spent long periods of time with no access to fresh fruits and vegetables often developed scurvy.
It is estimated that this deficiency killed more than 2 million people, and is estimated that more sailors died of scurvy than in battle in that era. To learn more, read this article about scurvy.
Another significant case is rickets, a condition resulting from vitamin D deficiency, first identified in the 1600s. Its occurrence surged during the Industrial Revolution, when air pollution blocked sunlight, restricting the natural vitamin D production needed for bone health. Other example is vitamin A deficiency that can lead to night blindness and other severe eye conditions. Or, Beriberi a nutritional deficiency disease caused by a lack of thiamine (or vitamin B1). It primarily affects the nervous and cardiovascular systems.
But for as much as we talk about vitamins today, did you know the term "vitamin" wasn't even used until the early 20th century. Prior to this, though scientists identified several nutrients while studying symptoms of deficiencies there was no term in the general vernacular to describe them. They used animal models to determine how various compounds could prevent or even reverse health issues. The word vitamin is first coined in 1912, and credited to Polish biochemist Casimir Funk, who used "vitamine" (later shortened to "vitamin") in a research publication, derived from "vita" (meaning life) and "amine" (referring to a nitrogenous substance) to describe substances essential for life.
While historical examples focus on severe deficiencies and diseases resulting from these deficiencies, the impact of milder micronutrient depletion started gaining attention in the 1980s. Today, research emphasizes that inadequate micronutrient levels can hinder overall health.
Randomized controlled trials in low- and middle-income countries illustrate the effectiveness of micronutrient interventions. For instance, studies show that children receiving micronutrient supplements exhibit a 20% improvement in cognitive function compared to those who do not. These findings highlight the critical need for ensuring adequate micronutrient intake, especially in vulnerable populations.
Global health initiatives are a positive manifestation of the awareness surrounding the importance of micronutrients and significantly improved nutrition. Click here to read more about micronutrients from the World Health Organization. It has led many governments and health organizations have to develop dietary guidelines that emphasize the need for foods rich in these essential nutrients. For example, fortifying staple foods like salt with iodine or flour with folic acid has proven effective in reducing deficiencies of micronutrients in many regions and measurable improvements in public health. It may be noted that low and middle-income counties bear the disproportionate ill effects of micronutrient deficiencies.
Achieving a balanced diet rich in micronutrients can be challenging and education is important. Many processed foods lack essential nutrients, making it easy for people to fall short of what their bodies need.
It is essential to prioritize whole foods such as fruits, vegetables, whole grains, nuts, and seeds. Such foods not only supply vital vitamins and minerals but also support overall health. If needed, and in discussion with your doctor, nutritionist or medical professional dietary supplements can be useful, especially for those with dietary restrictions or higher nutritional needs. But, always take this step of discussing before adding any supplements to your diet.
The significance of micronutrients goes far beyond nutritional science; they are critical for our health and survival. By understanding their role we can promote better health outcomes for ourselves and our loved ones.
Remember a healthy and balanced diet, rich in fruits, vegetables and fiber is the foundation for good health, healthy aging and even cognitive health. Recognizing the small but mighty role of micronutrients helps us appreciate their macro importance in our lives.
If you are interested in reading more of my blogs:
Domenico Praticò, MD, holds the Scott Richards North Star Charitable Foundation Chair for Alzheimer’s Research and serves as a Professor and Founding Director of the Alzheimer’s Center at Temple, as well as a Professor of Neural Sciences at Lewis Katz School of Medicine at Temple University.
For more information on the research conducted by Dr. Domenico Pratico, please visit this link.
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Stay updated with the work happening at Dr. Domenico Pratico's lab by visiting the Pratico Lab website.
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