Micronutrients

In addition to macronutrients, there are also micronutrients. Vitamins, minerals and trace elements belong to the micronutrients.

You only need micronutrients in small quantities every day, but they are essential for good resistance and proper functioning of the body.

Vitamins

Vitamins can be divided into 2 groups, fat-soluble vitamins and water-soluble vitamins.

There are 13 different types in total. Fat-soluble vitamins include vitamins A, D, E and K. These vitamins are mainly found in fat.

The water-soluble vitamins are all B vitamins and vitamin C. The functions of vitamins in your body are very diverse.

Below you will find a short summary of the function of the vitamins and a source that provides the vitamins.

Vitamins	Function	Source
Vitamin A	Growth of bones and teeth Formation and maintenance of hair, mucous membranes and skin Building block of pigment in the eye	Liver (beef) Full dairy products (milk, cheese) Egg Spreads and cooking fats (butter) Green leafy vegetables Orange-yellow fruit/vegetables
Vitamin D
Vitamin E	Beschermt weefsel en bloedcellen tegen afbraak	Whole grains Nuts Spreads and cooking fats (oil) Broccoli Fruit
Vitamin K	Blood clotting Bone metabolism	Liver Meat Full dairy Green leafy vegetables

Vitamins	Function	Source
Vitamin B1	Growth and muscle tone Carbohydrate digestion	Potatoes Brewer’s Yeast Oat Flakes Sprouts Vegetables
Vitamin B2	Keeping skin and hair healthy Digestion of proteins, carbohydrates and fats	Eggs Green Leafy Vegetables Dairy Liver Sprouts
Vitamin B3	Necessary to obtain energy from food	Fish Meat Grain products Vegetables Potatoes
Vitamin B5	Role in digestion	Grain products Fruits and vegetables Legumes Meat Eggs
Vitamin B6	Production of body tissues Protein digestion	Garlic Potatoes Bananas Avocado Liver (calf) Whole grain products Legumes
Vitamin B8	Digestion of carbohydrates, fats and proteins	Soybeans Oatmeal Eggs Milk Vegetables
Vitamin B9	Red blood cell production Development of genetic material	Whole grains Green vegetables Fruit Eggs Dairy products
Vitamin B12	Cell development and functioning of the nervous system	Meat Fish Milk Eggs
Vitamin C	Defense against diseases Promotes iron absorption Produces hormones	Potatoes Vegetables Citrus fruits

Minerals and trace elements; Micronutrients

Minerals are necessary as building blocks for the repair and growth of the skeleton and body tissue. The best-known minerals are magnesium, potassium, calcium, phosphorus and sodium. The body only needs a very small amount of some minerals, in which case we speak of trace elements. The best-known trace elements are iron, zinc and iodine.

Minerals	Function	Source
Potassium	Regulating blood pressure Regulating fluid balance Contraction of muscles and transmission of stimuli through the nerves	Grain products Raw green vegetables Fruit Potatoes
Magnesium	Muscle contraction (including cardiac muscle) Transmission of nerve impulses Bone formation and development	Grain products Legumes Nuts Cocoa Chocolate
Phosphorus	Bone formation and skeletal strength	Grain products Meat Fish Eggs
Sodium	Regulating fluid balance Muscle contraction and transmission of stimuli through the nerves	(Kitchen) salt
Calcium	Blood clotting Built-in material for bones and teeth Transmission of nerve impulses and muscle contractions	Dairy products (milk, cheese and yogurt) Green leafy vegetables Broccoli Nuts Soybeans

Trace elements	Function	Source
Iron	Zuurstoftransport via het bloed	Meat Fish Eggs Grain products Legumes
Zinc	Werking van talrijke enzymen Opbouw van eiwitten Groei van weefsel Goede werking van het afweersysteem	Grain products Dairy products Cheese Nuts Meat Shellfish
Iodine	Thyroid hormone	Seaweed Fish Shellfish Iodized salt

Micronutrients

Micronutrients

Vitamins

Minerals and trace elements; Micronutrients

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