Micronutrients: Essential Nutrients for a Healthy Body
In addition to macronutrients such as carbohydrates, fats and proteins, micronutrients are essential for good resistance and an optimally functioning body. Micronutrients include vitamins, minerals and trace elements, and although they are only needed in small quantities, they play a crucial role in various bodily functions.
What are Micronutrients?
Micronutrients are nutrients that we consume daily in small amounts, but which are essential for energy production, cell repair and the immune system. We distinguish three groups:
Vitamins – Essential for growth, energy production and cell regeneration.
Minerals – Important for bone health, muscle function and hydration.
Trace elements – Necessary in very small amounts for various bodily processes.
Vitamins: Solubility and Functions of Micronutrients
Vitamins can be divided into fat-soluble and water-soluble vitamins.
Fat-soluble vitamins (A, D, E, K) are stored in adipose tissue and the liver and are mainly found in fatty foods.
Water-soluble vitamins (B-complex and C) are not stored in the body and must be supplemented daily through food.
Overview of Vitamins, Functions and Nutritional Sources
| Vitamin | Function | Food Sources |
|---|---|---|
| Vitamin A | Bone and teeth growth, skin health, eye function | Liver, full-fat dairy products, eggs, green leafy vegetables, orange-yellow vegetables and fruits |
| Vitamin D | Bone growth, nervous system, heart activity | Sunlight, oily fish, egg yolk, full-fat dairy products |
| Vitamin E | Protection of cells against oxidation | Nuts, whole grains, vegetable oils, broccoli, fruit |
| Vitamin K | Blood clotting, bone metabolism | Liver, meat, full-fat dairy products, green leafy vegetables |
| Vitamin B1 | Growth, muscle tone, carbohydrate digestion | Whole grains, potatoes, vegetables, brewer’s yeast |
| Vitamin B2 | Skin and hair health, energy metabolism | Eggs, dairy, green leafy vegetables, liver |
| Vitamin B3 | Energy production | Fish, meat, whole grains, vegetables, potatoes |
| Vitamin B5 | Digestion | Grain products, legumes, meat, eggs, vegetables and fruit |
| Vitamin B6 | Protein metabolism, production of body tissues | Garlic, potatoes, banana, avocado, whole grains, legumes |
| Vitamin B8 | Carbohydrate, fat and protein metabolism | Soybeans, oatmeal, eggs, milk, vegetables |
| Vitamin B9 | Red blood cell production, genetic material | Whole grain products, green vegetables, eggs, dairy products, fruit |
| Vitamin B12 | Nervous system, cell development | Meat, fish, milk, eggs |
| Vitamin C | Immune system, iron absorption, hormone production | Citrus fruits, vegetables, potatoes |
Minerals and trace elements: building blocks for the body
Minerals play an essential role in growth, repair of body tissue and the functioning of enzymes. Trace elements are minerals that the body needs only in minute quantities, but are just as important.
Overview of minerals, functions and nutritional sources
| Mineral | Function | Food Sources |
|---|---|---|
| Potassium | Regulates blood pressure, fluid balance and muscle contraction | Whole grain products, raw vegetables, fruit, potatoes |
| Magnesium | Muscle function, bone formation, nerve impulses | Nuts, cocoa, chocolate, legumes, whole grains |
| Phosphorus | Strength of bones and skeleton | Grain products, meat, fish, eggs |
| Sodium | Fluid balance, muscle contraction, nerve signals | Salt (table salt, processed foods) |
| Calcium | Blood clotting, bone health, nerve function | Dairy products, green leafy vegetables, broccoli, nuts, soybeans |
Overview of trace elements, functions and nutritional sources
| Trace element | Function | Food Sources |
|---|---|---|
| Iron | Oxygen transport via the blood | Meat, fish, eggs, legumes, whole grain products |
| Zinc | Immune system, cell growth, wound healing | Meat, dairy products, shellfish, nuts, cheese |
| Iodine | Thyroid hormones | Seaweed, fish, shellfish, iodized salt |
How do you ensure sufficient micronutrients?
To prevent deficiencies and keep your body functioning optimally, a varied diet is essential. Here are some tips:
- Eat a varied diet: Combine vegetables, fruits, whole grains, proteins and healthy fats.
- Limit highly processed foods: Processed foods often contain few essential micronutrients.
- Eat seasonal and fresh: Fresh foods contain more vitamins and minerals.
- Pay attention to preparation: Steaming or briefly boiling helps to preserve water-soluble vitamins.
- Supplementation if necessary: In case of deficiencies or special dietary needs, supplementation can be useful.
Conclusion
Micronutrients are essential for a healthy body and a well-functioning immune system. By consciously choosing a balanced diet and adding sufficient variation, you can prevent deficiencies and optimize your health.
Do you want to know more about your micronutrient intake or do you suffer from symptoms that may indicate a deficiency? Consult a nutritionist for personal advice!
