Overview of Micronutrients: Functions and Sources

Nutrition notes Micronutrients 1. Iron Function Helps to form hemoglobin in red blood cells Oxidation of carbohydrates Found in muscle pigment myoglobin Synthesis of hormones and neurotransmitters. Source: Soybean meal, legumes, kidney, liver. Adults need 1-2 mg per day. Excess Iron - Too much iron accumulation in the liver causes cirrhosis, diabetes and heart failure Deficiency - causes iron deficiency anemia. 2. ZINC Function Enzyme and insulin product, skin health, wound healing and development. Excess Zinc - vomiting and stomachache Sources: Offal Meat, Seafood, (Adult Daily Needs - 15 mg) 3. Copper Enzyme Component Red Blood Cell Formation and Bone Formation Excess Copper (Wilson's disease) Sources: Offal, legumes, whole gram. The daily requirement for adults - 2 mg. 4. Manganese Enzyme Too much - causes nerve damage, tremors and difficulty moving Source: Whole Grains, Dried Fruits. Daily value - 3.5 mg Deficiency of Vitamin A Night blindness (nyctalopia) Dryness of the eye (keratomalacia andexo phalmia). Dryness of the skin and hair follicles (Follicular keratosis).

NB: High doses of Vitamin A must never be given to pregnant women as it can harm the fetus. Schedule: 100,000 I.U at 6 month then 200,000, I.U every 6 month till 5 years. ii) VITAMIN D Helps in absorption of Calcium and Phosphorus that helps to promote bone formation and cardiovascular function. Sources: Fish, egg yolk, sunlight. Daily adult requirements 10 micrograms (200-400 1.0 daily). ii) VITAMIN E It is an antioxidant (a molecule capable of slowing or preventing the oxidation of other molecules during chemical reactions e.g. free radicals that start chain reaction to damage the cells) Sources: Butter, margarine, nuts, eggs yolk, liver. Daily adult requirement- 10 milligrams. iv) VITAMIN K Helps in proper blood clotting and formation of bone cells. Sources: Dark green leafy vegetables, liver, made by bacteria in intestines. Daily adult requirements 65 micrograms Deficiency of Vitamin K- bleeding disorders