A healthy diet provides you with many vitamins and minerals. What the micronutrients stand for and how you cover them, you can find out here.
Micronutrients: What is that at all?
Macronutrients provide you with calories and consist of protein, albumen, or fat. But what is it about micronutrients?
They are substances that we humans (but also animals or plants) need without providing us with energy.
Micronutrients are primarily composed of the following groups:
- Vitamins
- Minerals
- Proteinogenic amino acids
- Omega fatty acids
micronutrients: What function do they have?
- Structure of macromolecules
- Antioxidative processes
- Support for enzyme reactions
- Cell Growth
Micronutrients: Do I cover my needs?
Opinions on the supply of micronutrients are sometimes controversial. Many suppliers of vegetable juices or food supplements argue that we do not take in enough nutrients through our diet.
The following arguments come into play:
- The diet is unbalanced and too much fast food with "empty calories" is eaten
- Many foods are so heavily processed that hardly any nutrients are left
- Fruit and vegetables also contain fewer nutrients than before, as the soil is leached and polluted
- The first two points are certainly correct. But you can overcome them with a healthy, balanced diet.
Important: Fruit and vegetables, either raw or gently cooked, provide most of the micronutrients. Beta-carotene in carrots or lycopene in tomatoes is even better absorbed by the body through cooking. Avoid prolonged warming and overcooking!
Micronutrients: Individual needs
Opinions differ on the nutrient content of soils and plants, but in the end, you can only evaluate your supply of micronutrients individually and have them checked by a doctor if necessary.
The following factors play an important role:
- Sport and active movement
- Healthy nutrition
- Age
- Lifestyle (alcohol, cigarettes)
- Diseases
- micronutrients: Important Vitamins
Vitamin A (beta-carotene)
- Supports vision and the immune system
- Supports the iron metabolism
- Good sources are kale, yellow and orange fruits and vegetables
- vitamin B
- Biotin, folic acid, and vitamin B12 are important representatives
- Reduction of fatigue
- Biotin is important for skin and hair
- Good sources are chicken, turkey, lentils, mackerel
vitamin C
Important for the immune system
- Protects cells from stress
- Good sources are acerola, peppers, broccoli, Brussels sprouts, strawberry, orange
vitamin D
- Vitamin D is formed during outdoor exercise (sunlight)
- Very important for the immune system
- Have the blood count checked for deficiencies from time to time
- Good sources are salmon, herring, eggs, milk
vitamin E
- Protects cells
- Is regenerated via vitamin C requirement - both vitamins support each other
- Vitamins E and C belong to the antioxidants
micronutrients: What role do minerals play?
Minerals are inorganic nutrients that our organism cannot produce itself. This means that you have to supply them to the body with food. Minerals are divided into trace elements (microelements) and bulk elements (macro elements).
micronutrients: What role do minerals play?
Minerals are inorganic nutrients that our organism cannot produce itself. This means that you have to supply them to the body with food. Minerals are divided into trace elements (microelements) and bulk elements (macro elements).
Quantity elements
Calcium and magnesium are among the better-known bulk elements. Calcium is important for your muscle functions and bones. Calcium functions optimally in interaction with Vitamin D.
Magnesium is particularly in the sports community an often used nutrient. The reason for this is: Magnesium supports the functions of the muscles and regulates the electrolyte balance and energy metabolism.
Trace elements
Among the most important trace elements are selenium and zinc in addition to iron and iodine. Selenium is considered a trace element that significantly protects our cells and the immune system. It protects our organism from free radicals and thus gives us a young appearance.
Vegetables and fruit are among the best foods to cover micronutrients. You can find out here how you can create a nutrition plan that provides you with satisfying nutrition and good food.