Micronutrients are also essential in small amounts. They include vitamins and minerals. Vitamins and minerals are food components that help support overall health and play important roles in cell metabolism and neurological functions.

Minerals help maintain cardiovascular health and provide structure to the skeleton.

Potassium is an electrolyte. It enables the kidneys, the heart, the muscles, and the nerves to work properly. Fewer intakes can lead to high blood pressure, stroke, and kidney stones & while reducing weight lack of potassium can also leads to Weightloss plateau.

Excessive intake may be harmful to people with kidney disease. 

Sources: Fruits, nuts & vegetables.

Sodium: Sodium is an electrolyte that helps:

• maintain nerve and muscle function
• regulate fluid levels in the body

Fewer intakes can lead to hyponatremia. Symptoms include lethargy, confusion, and fatigue.

Excessive intake can lead to high blood pressure, which increases the risk of cardiovascular disease and stroke.

 Sources: Table salt

Calcium: The body needs calcium to form bones and teeth. It also supports the nervous system, cardiovascular health, and other functions.

Less intake can cause bones and teeth to weaken. Symptoms of a severe deficiency include muscle spasm, easy fracture, tingling in the fingers and changes in heart rhythm, which can be life-threatening.

Excessive intake can lead to constipation, kidney stones, and reduced absorption of other minerals.

 Sources: Milk & Milk products, green leafy vegetables, beans esp. Soybean.

Phosphorus : Phosphorus is present in all body cells and contributes to the health of the bones and teeth.

Less intake of phosphorus can lead to bone diseases, affect appetite, muscle strength, and coordination. It can also result in anaemia, a higher risk of infection, burning or prickling sensations in the skin, and confusion.

Excessive intake in the diet is unlikely to cause health problems though toxicity is possible from supplements, medications, and phosphorus metabolism problem.

 Source: Milk, Cereals & Leafy vegetables

Magnesium : Magnesium contributes to muscle and nerve function. It helps regulate blood pressure and blood sugar levels, and it enables the body to produce proteins, bone, and DNA.

Less intake of magnesium can eventually lead to weakness, nausea, tiredness, restless legs, sleep conditions, and other symptoms.

Excessive intake can result in digestive and, eventually, heart problems

 Sources: Cereals, fruits, vegetables

Zinc:  Zinc plays a role in the health of body cells, the immune system, wound healing, and the creation of proteins & anti aging nutrient.

Less intake can lead to hair loss, skin sores, changes in taste or smell and diarrhoea, but this is rare.

Excessive intake can lead to digestive problems and headaches.

Sources: Meat, fish & milk

Iron : Iron is crucial for the formation of red blood cells, which carry oxygen to all parts of the body. It also plays a role in forming connective tissue and creating hormones.

Less intake can result in anaemia, including digestive issues, fatigue, weakness, difficulty in thinking & poor concentration.

Excessive intake can lead to digestive problems, and very high levels can be fatal.

Sources: Organ Meat, leafy Vegetables, Rongi/Lobia.

Manganese : The body uses manganese to produce energy, it plays a role in blood clotting, and it supports the immune system.

Less intake can result in weak bones in children, skin rashes in men, and mood changes in women.

Excessive intake can lead to tremors, muscle spasms, and other symptoms, but only with very high amounts.

 Sources: Cereals & Leafy vegetables.

Copper : Copper helps the body make energy and produce connective tissues and blood vessels.

Less intake can lead to tiredness, patches of light skin, high cholesterol, and connective tissue disorders.

Excessive intake can result in liver damage, abdominal pain, nausea, and diarrhoea. Too much copper also reduces the absorption of zinc.

 Sources: Organ meat, leafy vegetables & cereals.

Selenium : Selenium is made up of over 24 selenoprotein, and it plays a crucial role in reproductive and thyroid health. As an antioxidant, it can also prevent cell damage.

Lesser intake can cause garlic breath, diarrhoea, muscular degeneration, Cardiomyopathy, irritability, skin rashes, brittle hair or nails, and other symptoms.

Excess can result in heart disease, infertility in men, and arthritis.

 Sources: Sea food & Organ Meat.

Vitamins aid in energy production, wound healing, bone formation, immunity, and eye and skin health. People need small amounts of various vitamins. Some of these, such as vitamin C, are also antioxidants. This means they help protect cells from damage by removing toxic molecules, known as free radicals, from the body.

Vitamins can be:

Water-soluble: The eight B vitamins and vitamin C

Fat-soluble: Vitamins A, D, E, and K

Water soluble vitamins

People need to consume water-soluble vitamins regularly because the body removes them more quickly, and it cannot store them easily.