Micronutrients include vitamins, minerals and any other dietary compound essential for normal body growth, development and function. Foods in the United States such as salt, milk and cereal are fortified to ensure the population has a sufficient amount of crucial dietary elements. The World Health Organization cautions the absence of micronutrients in the diet is a major threat to health and development of children and adult world wide.
Iron
Iron is a micronutrient essential to proteins involved in transporting oxygen in the body, according to the Office of Dietary Supplements. The recommended daily intake for iron is 18 milligrams. Iron deficiency causes fatigue, decreased immunity and anemia, but excessive amounts are toxic and sometimes fatal. A list of foods provided by the ODS indicates that chicken liver, soybeans, lentils, kidney beans, oysters and lima beans are the leading dietary sources of iron in non-fortified foods. The leading fortified source of iron is ready-to-eat cereal. The ODS advises eating iron in combination with meat proteins and vitamin C improves iron absorption, while calcium can decrease it.
Vitamin A
Insufficient amounts of vitamin A in daily diets causes childhood blindness in about half a million children annually, reports the Centers for Disease Control and Prevention. This micronutrient plays an important role in bone growth, cell division, immune system regulation and promotes healthy surface linings of your eyes, lungs and intestinal tracts. Vitamin A comes from both plant and animal sources. Preformed vitamin A is most prevalent in beef liver, chicken liver and fortified skim milk. Colorful fruits and vegetables like carrots, spinach, kale and cantaloupe are among the riches sources of provitiamin A. The recommended daily allowance for adult intake of vitamin A is between 4000 and 5000 International Units.
Selenium
Required for good health, selenium is a trace mineral needed in small amounts. The body incorporates selenium into proteins with anti-oxidant properties that help prevent cellular damage, according to information provided by the Office of Dietary Supplements. Plant and animal foods are sources of selenium. The amount of selenium in the plants and animals may vary depending on the quantity in the soil and the source of the feed. Non-fortified foods with the highest amounts of selenium include Brazil nuts, light tuna, beef and cod. The Recommended Dietary Allowance for adults 19 years and older is 55 international units of selenium a day.
References
- Office of Dietary Supplements: Dietary Supplement Fact Sheet, Iron
- Centers for Disease Control and Prevention: Micronutrients
- Office of Dietary Supplements: Dietary Supplement Fact Sheet, Vitamin A
- Office of Dietary Supplements: Dietary Supplement Fact Sheet, Selenium
- World Health Organization : Micronutrients
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