Micronutrients are the vitamins and minerals in food that your body needs in small amounts from your diet. Just as certain nutrients are required to be listed on the Nutrition Facts Label, there are four micronutrients that are required to be listed as well. These include Vitamin D, Calcium, Iron, and Potassium. These micronutrients are listed due to many Americans being deficient in consuming adequate amounts in their daily diets. What’s so important about each of these micronutrients?
Vitamin D:
Vitamin D is listed in micrograms (mcg) and daily value % on the Nutrition Facts label. Very few foods have vitamin D naturally found in them. Fatty fish such as salmon or tuna naturally contain vitamin D, as well as mushrooms that are grown under UV light. However, most dairy products and dairy alternatives have vitamin D added to them. Vitamin D is essential to helping build and sustain healthy bones. It is generally recommended that everyone from 1 to 70 years old consume 15 mcg (600 IU) of vitamin D, and 20 mcg (800 IU) for people over 70 years.
Calcium:
Calcium is the most abundant mineral in the body, and most of it is stored in our bones. Due to a large portion of our population not consuming enough calcium, it is a requirement to list the amount of calcium in foods on the label.
Not enough calcium can reduce bone strength and lead to osteoporosis. The daily value for calcium on the Nutrition Facts label is 1000 mg per day, which is the general daily recommendation for people ages 19-70 years old. If you are over 70 the daily recommended intake is 1200 mg per day. Those who are at greater risk for osteoporosis may need a higher amount of calcium per day.
Iron:
The amount of Iron on the Nutrition Facts labels is listed as a percentage (%) of the daily value and in milligrams (mg). The daily recommended intake of iron for men ages 19 and above is generally 8 mg a day. Women 19-50 years old generally have a recommended intake of 18 mg, and if they are 51 years old or older the recommended amount is 8 mg a day.
Iron is an essential mineral to produce red blood cells. Red blood cells help carry oxygen throughout your body. A decrease in iron can cause fatigue, weakness, a decrease in concentration, poor body temperature control, and an increased risk of infections.
Potassium:
Potassium is a mineral found in many foods, yet most of our population does not consume enough potassium in their diet. It is generally recommended that men 19 years of age or older consume 3400 mg per day and women 19 years of age or older consume 2600 mg per day. The food label daily percentage is based on 3400 mg per day. If you need less than that daily value percentage, they also list the total milligrams (mg) per serving. Potassium is needed for kidney and heart function, muscle contractions, and nerve transmission.
Nutrient needs may vary from person to person so it is important to talk to your provider about your specific needs as these can be influenced by a variety of factors including specific health conditions. These are the 4 nutrients that most Americans don’t get enough of in their daily diet. Consuming a variety of foods rich in vitamins and minerals will help ensure you are meeting your nutritional needs.