Where do micronutrients come from?

What are micronutrients, where do micronutrients come from and how to supplement micronutrients must be the concern of many people, especially pregnant and nursing mothers.

Micronutrients are vitamins (vitamins A, B, C, D, E, K,...) and minerals (iron, zinc, copper, calcium, phosphorus, iodine, ...) weak to the body. Although our body only needs a very small amount, but if we do not pay attention to supplementing with adequate micronutrients, it can affect health, especially the physical and intellectual development of children.
In the body, the role of micronutrients is very important because they participate in most of the metabolic processes taking place inside. Therefore, micronutrient deficiency can cause a number of diseases such as rickets (vitamin D, calcium deficiency), anemia (iron deficiency), malnutrition (zinc deficiency), eye diseases (vitamin A deficiency), goiter (iodine deficiency), ....

Sources of micronutrients are classified into 2 types: plants and animals. As for plant origin, we can find each specific micronutrient from the following foods:
Vitamin A (beta-carotene): Red or yellow vegetables and fruits like tomatoes , carrots, pumpkin, papaya, mango, orange ...) or dark green vegetables such as spinach, spinach, water spinach, broccoli, ... Vitamin C : Colorful vegetables dark green, citrus fruits such as oranges and tangerines, in addition to pears and apples. Legumes (soybeans, chickpeas, ...) and seeds (peanuts, almonds, cashews, ...) Iron : Dark green vegetables, beans and mushrooms. Zinc: Legumes (chickpeas, soybeans, ...). Calcium: Spinach, amaranth, Iodine: Kelp, purple algae, spinach, celery, cabbage, watercress, potatoes. For animals, the source of micronutrients can come from:
Vitamin A : Poultry meat, animal liver, egg yolk, ... Vitamin D : Fish oil, fish, animal liver, chicken eggs, ... Iron : Red meat (beef, goat,...), animal liver, egg yolk, fish,... Zinc : Seafood (shrimp, scallops, oysters, fish,... ), eel, animal liver, red meat (beef), milk, egg yolk, fish... Calcium : Seafood (shrimp, crab, fish,...), milk and dairy products (cheese, yogurt,...) Iodine: Seafood (sea crab, sea fish,...), eggs,...

There are 3 ways to supplement micronutrients depending on the deficiency status:
Short-term supplement: Directly supplementing orally through synthetic foods such as vitamin A tablets (small or taken directly), iron tablets or oral iron in the form of water, iodized oil, etc. This supplement is applied to severe micronutrient deficiencies and occurs in a large community or population. Medium-term supplementation: Indirectly supplementing by table sugar through foods fortified with micronutrients such as flour, salt, fish sauce, .... are foods widely used in daily meals. day. This supplement is applied to prevent micronutrient deficiencies on a large scale because of its simplicity, ease of implementation, but high efficiency and maintenance results. Long-term supplementation: Indirectly supplemented by sugar through food provided in each daily meal. As stated above, the source of micronutrients can come from plants and animals. Improving the nutrition of meals by fortifying foods rich in micronutrients is an easy, simple, long-lasting and sustainable way to provide a wide range of substances.

Micronutrients play a very important role in the development of children both physically and mentally. Below are the specific needs of micronutrient supplementation for each age of the child as well as adult women to ensure that the nutrition of the pregnant mother will help improve the child's micronutrient deficiency. postpartum, reducing the risk of disease.
Children under 6 months: 375 mcg vitamin A/day, 300 mg calcium/day, 90 mcg iodine/day, 0.93 mg iron/day, 2.8 mg zinc/day, 36 mg magnesium/day, 90mg phosphorus/day. Children 6 to 11 months of age: 400mcg vitamin A/day, 400 mg calcium/day, 90 mcg iodine/day, 12.4 mg iron/day, 4.1 mg zinc/day, 54 mg magnesium/day, 275 mg of phosphorus/day. Children from 1-3 years old: Need to supplement micronutrients 400 mcg vitamin A/day, 500 mg calcium/day, 90 mcg iodine/day, 7.7 mg iron/day, 4.1 mg zinc/day , 65 mg magnesium/day, 460 mg phosphorus/day. Children 4-6 years old: 450 mcg vitamin A/day, 600 mg calcium/day, 90 mcg iodine/day, 8.4 mg iron/day, 5.1 mg zinc/day, 76 mg magnesium/day, 500 mg of phosphorus/day. Children 7 - 9 years old: 500 mcg vitamin A/day, 700 mg calcium/day, 90 mcg iodine/day, 11.9 mg iron/day, 5.6 mg zinc/day, 100 mg magnesium/day, 500 mg of phosphorus/day. Adult women: Need for micronutrient supplementation is 500 mcg vitamin A/day, 1000 mg calcium/day, 150 mcg iodine/day, 39.2 mg iron/day, 4.9 mg zinc/day, 205 mg magnesium/day, 700mg phosphorus/day. The source of micronutrients is found in nature, coming from both plants and animals. Improving the nutritional quality of meals by fortifying foods rich in micronutrients is an effective means of preventing micronutrient deficiencies.

Reference source: suckhoedoisong.vn