Micronutrients are the nutrients that the body needs adequately and like the name suggests ‘micro’ are required in smaller quantities. These are the so called, minerals. Micronutrients are important for numerous physiological functions that help the body maintain homeostasis and stay healthy. As long as a person consumes foods from all the food groups, one doesn't need to worry about the quantities consciously.
Micronutrient deficiencies can occur due to poor nutrition and is more common in children and women. The nutrient requirements differ in women compared with men due to the differences in the physiological parameters in their body. Women throughout all the phases of the life from the start of the menstrual phase to post-menopause, pregnancy, and lactation phase and until the old age, have different recommendations of micronutrients.
Micronutrient deficiencies throughout the life of woman can cause various conditions or disorders like,
- Anemia
- Thyroid hormonal dysfunctions
- Reduced bone-health
- Reproductive issues
- Risks during pregnancy
- Still-births, low-birth weight of infants, and neural tube defects in fetus
The conceptual framework for the cycle of micronutrient inadequacies across the life span (adapted from ACC/SCN)
The most common micronutrients that are deficient in women are,
- Iron
- Folate
- Vitamin B12
- Vitamin A
- Calcium
- Vitamin D
- Zinc
- Iodine
In this article, we will discuss the vitamin A, vitamin B12, and vitamin D
Vitamin A
Vitamin A is a fat soluble vitamin that plays numerous roles which includes eye vision, immunity, reproduction, organ formation and growth. It is important to maintain vitamin A status in women, as it is most needed during pregnancy and lactation phases for proper fetal growth and tissue maintenance.
Vitamin A from animal sources is in the pre-form, retinol, and in the form of carotenoids from plant sources. Food sources are, egg yolk, meat/chicken liver, carrots, kale, spinach, and pumpkin.
Vitamin B12
Vitamin B12 is a water-soluble vitamin that also contains the mineral ‘cobalt’. Hence also called as ‘Cobalamine’. It is required for development and function of central nervous system, red blood cell formation and DNA synthesis. Deficiency in women can lead to infertility, megaloblastic anemia (low count of RBC, WBC and platelets). Malabsorption of B12 from food can also lead to deficiency, that is mostly found in an autoimmune disease called pernicious anemia.
In pregnant women, deficiency leads to anemia in offspring, neural tube defects and delayed development.
Foods rich in vitamin B12 are, salmon, tuna, meat, eggs, nutritional yeast and milk.
Vitamin D
Vitamin D is a fat-soluble vitamin, also known as ‘Calciferol’. It promotes the absorption of calcium in the gut and helps maintain the calcium and phosphate levels in blood serum. Vitamin D is synthesized in the body upon exposure to sunlight. Hence, exposure to sunlight is utmost important in maintaining vitamin D status in the body.
Deficiency can lead to,
Adult women – weak bones, osteomalacia
Pregnant women – neonatal hypovitaminosis
Lactating women – rickets in infants
Older and post-menopausal women – degrades the bone health
Conclusion
Following the revised recommendations of each of the micronutrients and making sure of consuming all food groups would help a woman maintain these critical nutrients in their body. Use of supplements are advised only if there is clinical evidence of deficiency and should be prescribed by a proper medical physician.
References
- ACC/SCN: Fourth Report on the World Nutrition Situation: Nutrition throughout the Life Cycle. Geneva, ACC/SCN in Collaboration with IFPRI, 2000
- Bailey, R. L. (2015) ‘The Epidemiology of Global Micronutrient Deficiencies’, Ann Nutr Metab, 66(2), pp. 22–33. doi: 10.1159/000371618.
- Bartley, K. A., Underwood, B. A. and Deckelbaum, R. J. (2005) ‘A life cycle micronutrient perspective for women’s health’, The American Journal of Clinical Nutrition, 81(5), pp. 1188S-1193S. doi: 10.1093/AJCN/81.5.1188.
