What are micronutrients: definition and distinction
Micronutrients are substances essential for the proper functioning of our body, even though they represent only a tiny part of our diet. Unlike macronutrients (lipids, carbohydrates, proteins) that provide energy, micronutrients are calorie-free. Yet, their role is fundamental. In tiny amounts, just a few micrograms or milligrams per day, they support vital functions, strengthen immunity, fight fatigue, and help maintain a good mental and physical balance, especially in seniors.
Discover the major families of micronutrients: vitamins, minerals, and beyond
Micronutrients mainly group into two major families: vitamins and minerals.
Vitamins
These are small essential molecules, divided into two subgroups:
Fat-soluble vitamins (A, D, E, K): they dissolve in fats and are stored in the body.
Water-soluble vitamins (C and B group): they dissolve in water and must be consumed regularly as they are not stored.
Only a few, such as vitamins D, K, and B3, can be partially synthesized by our body.
Minerals
They are inorganic in nature and are divided into:
Major minerals (more than 100 mg/day required): calcium, magnesium, phosphorus, potassium.
Trace elements (present in trace amounts): iron, zinc, copper, iodine, selenium, manganese, chromium, fluorine, chlorine, cobalt.
Other essential compounds
In micronutrition, other elements are also considered micronutrients:
Essential fatty acids (such as omega 3)
Essential amino acids
Polyphenols, flavonoids, carotenoids
Prebiotics and probiotics
All play a key role in maintaining health, especially as we age.
Why micronutrients are essential and their key roles
Micronutrients are involved in almost all bodily functions:
Metabolism regulation: B vitamins are essential for energy production.
Bone development and strength: calcium and phosphorus are the pillars.
Neuromuscular function: potassium promotes muscle contraction and nerve transmission.
Hormonal regulation: iodine, for example, is essential for the production of thyroid hormones.
Immune support and antioxidant protection: vitamins C, E, A, and polyphenols neutralize free radicals.
Oxygen transport: iron is at the heart of hemoglobin, the protein that carries oxygen in the blood.
Enzymatic and hormonal synthesis: several micronutrients act as enzymatic cofactors, essential for the production of hormones and enzymes.
Growth and repair: essential amino acids contribute to the synthesis of proteins and neurotransmitters.
In which foods can we find micronutrients?
Our body does not produce most micronutrients, so we must integrate them through our diet. A varied, balanced, and minimally processed diet is essential.
Here are some key sources:
Fruits and vegetables: rich in vitamins C, B, and polyphenols.
Fatty fish, vegetable oils, egg yolks: provide fat-soluble vitamins and omega 3.
Legumes, whole grains, nuts: full of B vitamins, minerals, fiber, and essential fatty acids.
Animal and plant products: provide iron, zinc, iodine, and other trace elements.
Fermented products and prebiotic fibers: promote a balanced intestinal microbiota, indirectly participating in the absorption of certain micronutrients.
The way of cooking is equally important. Prefer gentle cooking methods (steaming, braising) to preserve nutrients, avoid prolonged or high-temperature cooking, and limit ultra-processed products.
To learn more about vitamins and foods, check out this detailed resource.
Understanding the consequences of a lack of micronutrients
A deficiency, even slight, can disrupt our balance. As we age, our body sometimes absorbs nutrients less effectively, making seniors particularly vulnerable.
Indicative signs:
Chronic fatigue, irritability, persistent stress
Paleness, dizziness, shortness of breath
Digestive disorders, muscle pain, headaches
Frequent deficiencies:
Iron, vitamin B12, folates: responsible for anemia
Vitamin A: preventable blindness and frequent infections
Iodine: intellectual deficits and thyroid disorders
Vitamin D: fatigue, bone pain, weakened immunity
Needs vary according to age, sex, physical activity, health status, or ongoing pregnancy. The elderly, athletes, pregnant women, or people recovering from illness are particularly at risk.
Ensuring adequate intake: diet and supplements
To avoid deficiencies, the priority remains a healthy diet:
Favor raw foods: fruits, vegetables, whole grains, legumes, nuts.
Avoid refined and industrial products, which are low in nutrients.
Dietary supplements can be useful occasionally:
In case of proven deficiency (diagnosed by a healthcare professional)
During periods of overwork, intense stress, or illness
For people with an unbalanced diet or absorption disorders
But be careful: self-medication is to be avoided. An excess of certain micronutrients can be toxic (digestive disorders, oxidative stress, kidney stones…). It is therefore imperative to consult a doctor before any supplementation.
Conclusion
Micronutrients, although in small quantities, are essential players in the proper functioning of the body, especially as we age. Without energy intake, they help maintain physical and mental balance, strengthen immunity, fight fatigue, and actively participate in the prevention of age-related diseases. To age well, let’s prioritize a varied, balanced diet rich in raw and natural foods, and be attentive to the signals of a possible deficiency. In case of doubt, a healthcare professional will be able to guide towards suitable solutions, whether it involves modifying one’s diet or considering reasoned supplementation.
