Micronutrients
Next to macronutrients are still there micronutrients. Vitamins, minerals and trace elements are micronutrients. You only need micronutrients in small quantities every day, but they are essential for good resistance and functioning of the body.
Micronutrients
Vitamins
Vitamins can be divided into 2 groups, fat-soluble vitamins and water-soluble vitamins. There are 13 different types in total. The 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 brief summary of the function of the vitamins and a source that supplies the vitamins
| Vitamins | Role | Source |
| Vitamin A | · Growth of bones and teeth
· Formation and maintenance of hair, mucous membranes and skin · Building block of the pigment in the eye |
· Liver (beef)
· Whole dairy products (milk, cheese) · Egg Spreading and cooking fats (butter) · Green leafy vegetables · Orange-yellow fruits/vegetables |
| Vitamin D | · Growth of teeth and bones
· Maintenance of nervous system and cardiac activity |
· Exposure of skin to sunlight, 15 minutes per day
· Whole milk products (cheese) · Fatty fish · Egg yolk Spreading and cooking fats (butter) |
| Vitamin E | · Protects tissue and blood cells against breakdown | · Whole grains
· Nuts · Spreading and cooking fats (oil) · Broccoli · Fruits |
| Vitamin K | · Blood clotting
· Bone metabolism |
· Liver
· Meat · Whole dairy products · Green leafy vegetables |
| Vitamins | Role | Source |
| Vitamin B1 | · Growth and muscle tone
· Carbohydrate digestion |
· Potatoes
· Brewer's yeast · Oat flakes · Germs · Vegetables |
| Vitamin B2 | · Keeping skin and hair healthy
· Digestion of proteins, carbohydrates and fats |
· Eggs
· Green leafy vegetables · Dairy · Liver · Germs |
| Vitamin B3 | · Needed to get energy from food | · Fish
· Meat · Cereal products · Vegetables · Potatoes |
| Vitamin B5 | · Role in digestion | · Cereal 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 | · Digest carbohydrates, fats and proteins | · Soybeans
· Oat flakes · Eggs · Milk · Vegetable |
| Vitamin B9 | · Red blood cell production
· Development of genetic material |
· Whole grain products
· Green vegetables · Fruits · 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 · Production of hormones |
· Potatoes
· Vegetable · Citrus fruits |
Minerals and trace elements; Micronutrients
Minerals are needed as building materials for 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, these are known as trace elements. The best known trace elements are iron, zinc and iodine.
| minerals | Role | Source |
| Potassium | · Regulate blood pressure
· Regulate fluid balance · Contraction of muscles and transmission of stimuli through the nerves |
· Cereal products
· Raw green vegetables · Fruits · Potatoes
|
| Magnesium | · Muscle contraction (including cardiac muscle)
· Transmission of nerve impulses · Bone building and development |
· Cereal products
· Legumes · Nuts · Cacao · Chocolate |
| Phosphorus | · Bone formation and skeletal strength | · Cereal products
· Meat · Fish · Eggs |
| Sodium | · Regulate fluid balance
· Contraction of muscles and transmission of stimuli through the nerves |
· (Kitchen) salt |
| Calcium | · Blood clotting
· Building material bones and teeth · Transmission of nerve impulses and muscle contractions |
Dairy products (milk, cheese and yoghurt)
· Green leafy vegetables · Broccoli · Nuts · Soybeans |
| Trace elements | Role | Source |
| Iron | · Oxygen transport via the blood | · Meat
· Fish · Eggs · Cereal products · Legumes |
| Zinc | · Action of numerous enzymes
· Construction of proteins · Growth of tissue · Good functioning of the immune system |
· Cereal products
· Dairy products · Cheese · Nuts · Meat · Shellfish |
| Iodine | · Thyroid hormone | · Seaweed
· Fish · Shellfish · Iodised salt |
