A. de Leon, G.
de Leon, Mallari, Martinez, Tagudar, & Villanueva
List of
contents
Introduction Food group
Functions Public Health
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What are Micronutrients?
“Micronutrients are vitamins and minerals needed by
the body in very small amounts. However, their impact
on a body’s health are critical, and deficiency in any of
them can cause severe and even life-threatening
conditions. They perform a range of functions,
including enabling the body to produce enzymes,
hormones, and other substances needed for normal
growth and development.”
- World Health Organization
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What are Micronutrients?
Vitamins
organic compounds
created by plants and animals
can be broken down by heat, acid, or air
Minerals
inorganic compounds
exist in soil or water
cannot be broken down
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Biochemical Processes
Micronutrients...
act as cofactors or coenzymes for enzymes
that accelerate essential biochemical
reactions in our cells.
are involved in redox reactions, where
electrons are transferred between molecules.
are crucial for signal transduction pathways,
which relay information within and between
cells.
are involved in hormonal regulation.
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FUNCTION
Physiological
Implications
What do these micronutrients do to our body?
Despite the minimal amounts of micronutrients needed by the
body, a deficiency in any one of them can result in minimal to
life-threatening health consequences (WHO, 2024).
Aid in normal growth and development (WHO, 2024).
Help prevent disease and safeguard wellbeing (CDC, 2022).
Breakdown (Streit, 2023):
Vitamins - energy production, immune function, blood
clotting, etc.
Minerals - growth, bone health, fluid balance, etc.
Calcium Iron Copper
Aids in muscle contraction. Used in the production of Cofactor for several
Building and strengthening of hemoglobin. enzymes (cuproenzymes)
bones and teeth Important component of Energy production, iron
Electrical impulse transmission myoglobin. metabolism
in our nerves Component of other proteins Build RBCs, collagen,
Activation of circulating needed for respiration and connective tissue
clotting factors. energy metabolism. Neuropeptide activation
Vascular control and blood Component of enzymes Neurohormone regulation,
pressure regulation. involved in collagen and other gene expression regulation
neurotransmitters. Immune system functioning
(Med Libretexts, 2020).
Essential for immune and against free radicals
organ function. Brain development
(UCSF Health, n.d. ; MedlinePlus, 2024) (National Institutes of Health, 2022).
Iodine Selenium Zinc
Vital micronutrients for Vital micronutrient for Human development
thyroid hormones thyroid hormones Cofactor to hundreds of
Synthesis of Thyroxine (T4) Part of the conversion of enzymes
and triiodothyronine (T4) thyroxine (T4) to “Transcription factors and
metabolism increase, fetal triiodothyronine (T3) signaling enzymes“
growth development, nervous Antioxidant Polymerases and proteases
system, and reproductive selenoproteins and for “wound repair, intestinal
functions selenoenzymes that protect epithelial cell regeneration”
Iodine during pregnancy cells against oxidative Thymulin and thymic hormone
(mother to fetus) properties of peroxides “T-cell maturation”
Deficiencies may result to “Maintenance of connective
(Arthur et al., 1992; Kobayashi et al., 2021)
“lesions of the cerebral tissue, synthesis of RNA and
cortex, hippocampus and DNA, cell activation, and cell
cerebellum” division”
Collagen in our hair and skin
(Armstrong et al., 2023; Velasco et al., 2018)
(Sangeetha et al., 2022; Saper & Rash, 2009)
Micronutrient homeostasis
Calcium Iron Iodine
Stored in bones, gut
and kidneys Stored in RBCs Stored in the
thyroid gland
Regulated by PTH, Regulated hepcidin
vitamin D3, and and ferroportin Excreted through
calcitonin urine, sweat, and
Intake range: 12-18 breast milk
Intake range: 1000- mg/day
1300 mg/day Intake range: 150
µg/day
Micronutrient homeostasis
Selenium Copper Zinc
Stored in skeletal Filtered through the Stored in muscles
muscles liver and excreted and bones
Regulated by the Potentially toxic to Regulated through
liver the body absorption and
excretion
Intake range: 55 Intake range: 900
µg/day µg/day Intake range: 9-12
µg/day
FOOD
GROUP
Common sources of micronutrients
Food Item Cheese Yogurt Whole Milk
Micronutrients Calcium and Iodine
Calcium: 122 Calcium:300 Calcium: 240
Amount per µg (25%) mg (30%) mg (24%)
serving: Iodine: 5.4 µg Iodine: 51 µg Iodine: 62 µg
(8%) (34%) (42%
1 slice (16 One cup (150 One glass
Serving Size
grams) g) (200 ml)
RDA 4 Slices One cup 1-2 glasses
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Common sources of micronutrients
Food Item Oysters Crabs
Micronutrients Copper and Zinc
Copper: 3.4 mg Copper: 2.6 mg
(246%) (190%)
Amount per serving:
Zinc: 46.8 mg Zinc: 22.8 mg
(366%) (178%)
Serving Size 6 oysters Small (350g)
Less than 12
RDA one whole crab
oysters
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Common sources of micronutrients
Food Item Red meat(beef, pork, goat)
Micronutrients Iron and Zinc
Iron: 4.59 mg (36%)
Amount per serving: Zinc: 6.97 mg (55%)
Selenium: 40.5 µg (58%)
Serving Size 3 cm cubes, cooked
RDA 3 servings
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Common sources of micronutrients
Food Item Quick oats Rice
Micronutrients Copper and Selenium
Copper: 0.15 mg Copper: 0.15 mg
(11%) (11%)
Amount per serving:
Selenium: 8.12 µg Selenium: 11.1 µg
(12%) (16%)
Serving Size One sachet (28 g) One cup (85 g)
RDA 100 grams one cup
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Common sources of micronutrients
Food Item Chicken
Micronutrients Iron, Zinc, Selenium
Iron: 1.08 mg (6%)
Amount per serving: Zinc: 1.59 mg (14%)
Selenium: 24.82mcg (45%)
Serving Size 3 cm cubes, cooked
RDA 3-4 servings
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Common sources of micronutrients
Food Item Iodized Salt
Micronutrients Iodine
Amount per serving: 45 mcg iodine/g of salt
Serving Size One teaspoon
RDA 150 mcg/day
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Common sources of micronutrients
Food Item Dried Beans
Micronutrients Copper, Iron
Copper: 0.37 mg (41% for 3
servings)
Amount per serving:
Iron: 3.6 mg (20% for 3
servings)
Serving Size ⅓ cup, cooked
RDA 3-4 servings
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Common sources of micronutrients
Tofu (regular, raw,
Food Item prepared with calcium
sulfate)
Micronutrients Iron, calcium
Iron: 6.7 mg (37%)
Amount per serving:
Calcium: 434 mg (33%)
Serving Size ½ cup tofu
RDA 3-4 servings
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Factors affecting
micronutrient intake
Geographical Location
People’s lifestyles are highly dependent on the environment that
they reside in
It is a determining factor of the kind of resources that are
available to them
This may be due to different climates of areas, distance from the
sea or land, whether the location is urban or rural, etc.
Factors affecting
micronutrient intake
Geographical Location
EXAMPLE: Mountainous areas
People from mountainous regions historically did not have access to
seafood and shellfish
People from these areas have diets that are mainly focused on grains
and meat, and these kinds of food items may vary from the kinds of
grains available in lower altitudes
Common for individuals in these regions to develop iodine
deficiency as they do not have enough iodine content in
their soil, and there is a scarcity of marine products
This is why goiter is a common health concern among
mountainous communities.
Factors affecting
micronutrient intake
Country’s Culture and Practices
The culture, beliefs, and practices of different countries also impacts
the diet and micronutrient intake of their residents
EXAMPLE:
In the Philippines, we have a rice-centric diet.
This cultural practice contributes to the prevalence of iron
deficiency among Filipinos as unfortified rice has large
quantities of phytate—which decreases the body’s capability
to absorb iron.
Filipinos also love to cook in high temperatures
This, however, comes at a price, as cooking food at these
temperatures lessens iron retention.
Factors affecting
micronutrient intake
Cost of micronutrient-rich food products
As nutritious food items are often priced at a higher value, one’s
socioeconomic status and income are also determinants of the kind
of diet that they will have.
EXAMPLE:
It is much cheaper to buy processed, artificial, junk food,
than it is to buy a nutrient-rich meal. Fruits and
vegetables are expensive, and those in the lower income
brackets would much rather buy food such as instant
noodles or deep-fried items for a much cheaper price.
Factors affecting
micronutrient intake
Cost of micronutrient-rich food products
Raw produce is also expensive for the average Filipino, as the
high transport costs for these food items alone contribute to
their high mark-up.
For Filipinos who are considered to be the poorest of the
poor, they may even resort to eating leftover garbage food
or pagpag due to the high cost of goods.
Breakfast Lunch Dinner
Tinapa (rich in Selenium and Adobong manok (rich in Iron and
Iodine) Zinc) Sinigang na hipon (rich
Garlic fried rice Steamed kangkong with bagoong in Iodine and Selenium)
Sliced papaya (rich in Vitamin (rich in Iodine) Pinakbet (rich in Zinc
C) Banana cue (rich in Copper and and Copper)
Milk (rich in Calcium) Zinc)
Supplements
What are they? Are they necessary?
Dietary supplements are used to aid in
reaching or maintaining one’s daily nutrient
requirements.
They are not always necessary, as most essential nutrients
can be obtained through a balanced diet.
Situations where they may be beneficial:
Nutrient deficiencies
Special dietary needs
Age-related factors
Engagement in intense physical activity
Can be in the form of tablets, capsules, powders, liquids, topical
formulations, and sprays
According to the Philippine Nutritional Supplements Market
Analysis of 2023, dietary supplements are now widely available
in supermarkets, pharmacies, and even e-commerce platforms.
PUBLIC
HEALTH
Micronutrient Deficiencies &
Overload
Any consumption of micronutrients lower than the recommended dietary
allowance leads to various chronic metabolic disorders.
Intellectual impairment, poor growth, perinatal complications, higher
morbidity and other health diseases (Kiani et al., 2022).
Getting an overload of vitamins and minerals, although rare, also brings
its own set of health consequences
Acute poisoning, nerve problems, or irritability (Nierenberg, 2024).
Calcium
deficiency
Often caused by vitamin D deficiency, impaired parathyroid hormone
production (hypoparathyroidism), impaired bone resorption of calcium, etc.
Osteoporosis
Rickets in children
Osteomalacia
Effects range from tingling in the hands and feet to severe brain calcification,
cataracts, seizures, congestive heart failure, etc (National Institutes of
Health, 2024).
toxicity
Poor muscle tone, constipation, nausea, muscle loss, fatigue, and other issues
(National Institutes of Health, 2024)
Renal insufficiency
Bone pain and muscle weakness
Impaired brain function leading to confusion, fatigue, etc.
Increased risk of cardiovascular disease and cardiac arrhythmias (Mayo Clinic, 2020).
Iron
deficiency
Caused by insufficient dietary iron intake but is also seen during blood loss,
hemorrhoids, and regular use of drugs such as aspirin.
Also caused by genetic conditions and intestinal disorders such as Crohn’s disease or
celiac disease (National Heart, Lung, and Blood Institute, 2022). .
Microcytic hypochromic anemia
Fatigue, difficulty breathing, decreased tolerance for cold temperatures.
Impaired development, learning ability, and growth during childhood (Kiani et al., 2022).
toxicity
Corroded gastrointestinal mucosa of the body
Nausea, vomiting, abdominal pain, diarrhea, and hematemesis (vomiting of blood).
Blood and fluid loss from this can result in hypovolemia
Impaired oxidative phosphorylation and impaired mitochondrial function
Cellular death
Long-term, iron toxicity can cause myocardial siderosis (Spanierman, 2023).
Copper
deficiency
Most commonly among infants who are premature or face severe undernutrition.
May be caused by inherited genetic abnormalities, such as Menkes syndrome.
Intellectual disability, vomiting, diarrhea, pale skin, weak or malformed bones, and fragile arteries.
In adults, copper deficiency can result from malabsorption disorders such as celiac disease and Crohn
disease as well as a consumption of too much zinc.
Reduced red blood cells and white blood cells (neutropenia),
Fatigue and weakness due to anemia, increased risk of infections
Osteoporosis
Neuropathy and myelopathy (Johnson, 2023)
toxicity
Results from ingesting acidic foods and beverages that are either contaminated or have had prolonged
exposure to a copper container.
Gastroenteritis, nausea, vomiting, and diarrhea may occur (Johnson, 2023)
Fatal copper toxicity also occurs when a person ingests large amounts of copper salts through the skin.
Some symptoms worth noting here are jaundice, which is the yellowing of the eyes and skin, as well as
a metallic taste in the mouth (WebMD, 2023).
Copper toxicity can also be inherited through Wilson disease
Weakness, abdominal pain, jaundice, personality change, and seizures (Chaudhry & Anilkumar, 2023).
Iodine
deficiency
Goiter
Thyroid compensates by increaesing TSH secretion, thus enlarging
the thyroid gland (Kapil, 2024)
“Mental development problems“ from fetus until adulthood (Kapil, 2024)
toxicity
“Iodine-induced thyroid dysfunction” (Knust & Leung, 2017)
Jod-Basedow phenomenon
Subjects with deficient iodine prior received toxic amounts causing
hyperthyroidism (Johnson, 2023)
Wolff-Chaiukoff effect
Thyroid synthesis is inhibited (Johnson, 2023).
Selenium
deficiency
Thyroid issues
cardiomyopathy
fetal growth development
Keshan disease - cardiomyopathy and heart failure
Kashin-Beck disease - enlargement and decreased movement of bones,
cartilage, and joints
toxicity
“Muscle tremors, hair loss, to respiratory distress, etc.” (Harvard T.H.
Chan, 2020)
“Vomiting; discoloration, brittleness and loss of nails, hair loss; fatigue
and foul breath odor” (MacFarquhar, 2010).
Zinc
deficiency
“Stunted growth and development…
Diarrhea, skin conditions such as cheilitis, and dermatitis and delayed
wound healing (Maxfield et al., 2023)
toxicity
Toxicity in zinc may cause: gastric irritation that results in vomiting
nausea and gastric hemorrhage (Maxfield et al., 2023).
They may also compete with copper absorption and thus causing copper
deficiency (Maxfield et al., 2023).
Let’s play a game!
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