Role of Micro Nutrients in our Diet

While I visited for regular checkup of my entire family, I came across a report were I got to know majority of them are deficit in Vitamin D3 & Vitamin B12. Also another problem like every women faces very commonly known is anemia was reflected in my report. If I being nutritionist can have deficiencies many females/males out there might be having deficiencies and until it is alarming enough we don’t go for regular test. Hence Here is Some knowledge sharing which become most important for staying away from Micronutrient deficiencies in our lives.

Micronutrients are vitamins and minerals that all humans need to maintain strong bodies and mental sharpness, fight off disease, and bear healthy children. Micronutrient deficiency is caused by inadequate access to micronutrient-rich food, high burden of infection and parasites, and detrimental feeding and dietary practices. Micronutrient deficiency adversely affects the health and function of individuals and the economic and social development of communities and nations. Vitamin A, iron, iodine, zinc, and folate among others profoundly affect child survival, women’s health, educational achievement, adult productivity, and overall resistance to illness.

So I will be discussing on majorly known deficiencies in India that is Vitamin D, Vitamin B12 & Iron

Vitamin D is an extremely important vitamin for your skin and beauty, bones and strength, and overall health and immunity. When an estimated 1 billion people worldwide have a vitamin D deficiency, it’s important to know what vitamin D is, how to know if you are lacking this vital vitamin, and what you can do about it.


Vitamin D is a fat-soluble vitamin, meaning it can travel into your blood circulation and be stored in your body’s tissues. It is the only vitamin that can be produced in the body on its own, making it more of a hormone than a vitamin.


  • Weak bones or muscle

  • Depression

  • Poor skin health

  • Acne or eczema

  • Weakened immunity.


There are two ways to get more vitamin D: by exposing your bare skin to the sun or by taking vitamin D supplements.Mushrooms,Milk,Cheese & Eggs are also good source of Vitamin D. The new 2010 recommended daily allowance (RDA) is 600 IU for those 1-70 years of age and pregnant or breastfeeding women, and 800 IU for those over 71 years of age.

Vitamin B12, or Cobalamin, is one of the eight B vitamins. It is needed to ensure the proper functioning and health of nerve tissue, brain function, and red blood cells.


Like all B vitamins, vitamin B12 is a water-soluble vitamin. This means it dissolves in water and travels through the bloodstream. The human body can store vitamin B12 for up to four years. Any excess or unwanted amounts are excreted through urine. In the body, vitamin B12 plays several important roles. This vitamin is well-known for its role in facilitating brain processes and promoting cognitive functioning as well as the role it plays in monitoring the circadian rhythm so it is most important vitamin during pregnancy.


  • Pale skin

  • Easy bruising and bleeding (especially in the gums)

  • Sore tongue

  • Tachycardia (rapid heart rate)

  • Upset stomach

  • Weight loss

  • Diarrhea or constipation

  • Fatigue

  • Exhaustion

  • Light-headedness


Recommended dietary amounts (RDAs) are 2.4 micrograms daily for ages 14 years and older, 2.6 micrograms daily for pregnant females, and 2.8 micrograms daily for breastfeeding females.

The best sources of Vitamin B12 include: eggs, milk, cheese, milk products, fish, shellfish and poultry.

Iron is an important micronutrient that ensures the development of normal red blood cells and healthy immune function. Iron deficiency is the most common and widespread nutritional deficiency in the world – affecting the very poor, especially women – and is the cause of about half of all cases of anaemia.

What is Iron?

Iron is a micronutrient that is essential to the structure of every cell in the body, but particularly red blood cells (hemoglobin), which transport oxygen in the blood to tissues in the body. In addition, iron is also a key component in proteins in muscle tissue and is critical for the normal development of the central nervous system.

WHAT ARE THE SYMPTOMS OF IRON DEFICIENCIES? The symptoms of moderate to severe iron deficiency anemia include: · General fatigue. · Weakness. · Pale skin. · Shortness of breath. · Dizziness.

· Strange cravings to eat items that aren't food, such as dirt, ice, or clay.

· A tingling or crawling feeling in the legs.

· Tongue swelling or soreness.


Recommended Dietary Allowance (RDA) for iron is 8 mg per day for males ages 19 and older, 18 mg per day for women between the ages of 19 to 50, and 8 mg per day for women ages 51 and older

The best sources of Iron Includes-

Animal sources (called “heme iron”) include meat, fish and poultry. ...

Plant sources (called “non-heme iron”) include dried beans, vegetables like spinach, beetroot, fruits like strawberry, watermelon, pomegranate, Dates & figs

So as we understand micro nutrients though required in small quantities play major role in energy production, cell division, replication, the growth, maintenance and function of our brains, heart, immune system, lung, skin, bone, muscle, etc. Ideally, a healthy and balanced diet that includes all of the food groups and meets daily calorie recommendations should provide adequate micro nutrients for body functions. Micro nutrients are present in a wide variety of fruits, vegetables, whole grains and dairy products. If you find that you do not obtain enough of one or several micro nutrients, a dietary supplement can help fill the gaps.

By :

Sejal Shah

Expert Nutritionist

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