Micronutrients

In micronutrients, there are two types: Vitamins and minerals. Micronutrients helps with regulation of metabolism, heartbeat, cellular pH, and bone density. Without micronutrients, a child 's growth can be stunted, and they can be more at risk of getting diseases when they're adults.

Vitamins

Vitamins are organic compounds that can be broken down by heat, acid, and air. In vitamins, there are three key types. There's vitamin C, and vitamin A, B vitamins. C vitamins boost your immune system, make collagen, and also strengthens blood vessels, tissue and bone. There are many foods that contains vitamin C such as dark leafy greens, citrus fruits, kiwi, tomatoes, peas, and papayas. A vitamins also help your immune system, but also helps in growth and development, including healthy eyes, teeth and skin. Foods such as sweet potato, carrots, dark leafy greens, winter squashes, lettuce, etc. all are high in vitamin A. And lastly B vitamins. B vitamins help with energy production, immune function, and iron absorption.  But it also helps with maintaining metabolism releasing energy and building protein and cells. You can find B vitamins in liver, mackerel, sardines, soy, milk, red meat, fortified cereals, and salmon.

Minerals
Minerals are inorganic compounds that keep their structure and is easy to get  in you body. Some key minerals would be calcium, iron, iodine, and zinc. Calcium helps to get strong teeth and bones. Calcium can be found in foods such as milk, nuts, fish, dark leafy greens, etc. If there isn't enough calcium in your body, one risk factor would be getting osteoporosis. Osteoporosis is the thinning of bones, and puts the person in a high risk of bone fractures. Iron is critical to the production of energy, it helps to build muscles and to maintain a healthy blood and immune system. Some foods that contain iron would be organ meat such as livers, beans, and seeds. When there is a lack of iron in a person body, they are more likely to get anemia. Anemia is a a lack of healthy red blood cells or Hemoglobin. If you Hemoglobin (healthy red blood cells) is abnormally low the cells will not get enough oxygen. Next, iodine. Iodine is very important to the fetus, iodines is what helps the development of the brain and cognitive systems. Foods that are high in iodine would be seaweed, cod, baked potato, and dairy products. the last key mineral would be zinc. Zinc supports reproductive health and the immune system, but also builds protein. Zinc can be found in foods such as red meat, nuts, beans, seafood, whole grains, fortified breakfast cereals, and dairy products.

Citations:

http://www.helpguide.org/harvard/vitamins-and-minerals.htm

"Vitamins and Minerals." Vitamins & Minerals: Are You Getting What You Need? N.p., n.d. Web. 22 Apr. 2016.

http://www.womenshealthmag.com/health/supplement-guide

"6 Essential Vitamins and Minerals." Women's Health. N.p., n.d. Web. 22 Apr. 2016.

“Macronutrients: the Importance of Carbohydrate, Protein, and Fat.” McKinley Health Center. The Board of Trustees of the University of Illinois, n.d. Web. 30 Apr. 2016. <http://www.mckinley.illinois.edu/handouts/macronutrients.htm>.
http://www.medicalnewstoday.com/articles/195878.php

Nordqvist, Christian. "Vitamins: What Vitamins Do I Need?" MNT. N.p., 3 Nov.

    2015. Web. 1 May 2016. <http://www.medicalnewstoday.com/articles/

    195878.php>.

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