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Micronutrients are those nutrients that the body needs in smaller amounts. However, they are very important for football players. There are a lot of different micronutrients and they all have their unique role to play.

5 Nutrients Required in Small Quantities

There are six distinct nutrients that our bodies require in smaller amounts. These are Copper, Cobalt, Iodine, Iron, Strontium. The word micro means small and therefore combining it with the word nutrients these elements are known as micronutrients.

Cobalt (Vitamin B12)

Cobalt is one of the vital minerals and is a part of vitamin B12 and plays a major role in the production of red blood cells.

This element aids in the performance of the nervous system and also affects the functioning of the other body systems as well as the metabolic processes of the body.

Foods that are highly rick in cobalt include meat, milk, green leafy vegetables, liver, clams and oysters.


Copper is an essential nutrient for the body as it helps it to form red blood cells.

It helps maintain healthy bones, blood vessels, nerves, and immune function, and it contributes to iron absorption.

Your body cannot produce this mineral on its own and therefore you should look to consume foods high in copper such as liver, avocados, cashews, sesame seeds, tofu or sweet potatoes


Iodine is used in the processes that control body growth and development functions.

Iodine is an important component for healthy brain development. This nutrient is crucial throughout the life, but especially during childhood as lack of it is linked to reduced intellectual and motor performance as well as an increased risk of ADHD.

Given that human body does not produce this mineral, it needs to be supplied in the diet via seaweed, cod, tuna, seafood, milk, yogurt or cheese.


Iron is important for oxygen transport throughout the body.

It also helps to preserve many vital functions in the body, including general energy and focus, the immune system, and the regulation of body temperature.

Iron-rich foods include eggs, leafy green vegetables, fortified whole grains and lean meat.


Strontium is a natural element that plays a vital role in your bone health.

It works alongside calcium to increase bone density, boosts bone formation, regulates bone breakdown and improves resistance to fracture.

Cereals, grains, and seafood have the highest amounts of strontium. Spinach, lettuce, carrots, peas, and beans all contain relatively high levels as well.

  • References:Ūdre, V., 2000. Vispārējā un Sporta Bioķīmija II Daļa [General and Sports Biochemistry Part II]. Rīga: LSPA (in Latvian) / Valtneris, A., 2012. Cilvēka fizioloģija [Human Physiology]. Rīga: Apgāds Zvaigzne ABC (in Latvian)

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