Micronutrients are vital nutrients that the body needs in small quantities to function optimally. The micronutrients include vitamins and minerals. They are essential for many body functions such as the immune system, metabolism, bone health and much more. Find out everything important about the different micronutrients and how you ensure that you consume enough of it.
What are micronutrients?
Definition and meaning of micronutrients
Micronutrients are essential nutrients that the body only needs in small quantities but cannot produce it itself. They must therefore be absorbed through the food. The micronutrients include vitamins and minerals. Although the body only needs small amounts of it, they are vital for many body functions and health.
Difference to macronutrients
In contrast to the macronutrients such as carbohydrates, proteins and fats that the body needs in large quantities and which serve above all of energy generation, micronutrients mainly have regulatory and structural functions in the body. They are involved in many metabolic processes and support the health of organs and tissues.
Overview of the different micronutrients
The micronutrients include 13 vitamins and around 15 minerals that are essential for the body. The vitamins can be divided into fat-soluble vitamins (A, D, E, K) and water-soluble vitamins (B vitamins and vitamin C). The most important minerals include calcium, magnesium, iron, zinc, iodine and selenium.
Vitamins - the essential micronutrients
Fat -soluble vitamins (A, D, E, K)
Fat -soluble vitamins can be stored by the body in the adipose tissue and in the liver. Therefore, they do not have to be absorbed with food every day.
- Vitamin A: Important for eyesight, the immune system and cell growth.
- Vitamin D: Promotes bone health and supports the immune system.
- Vitamin E: Acts as an antioxidant and protects the cells from free radicals.
- Vitamin K: Plays an important role in blood clotting and bone metabolism.
Water-soluble vitamins (B vitamins and vitamin C)
Water -soluble vitamins cannot be saved by the body and must therefore be regularly supplied with food. Excess quantities are excreted via the kidneys.
- B-vitamine: There are 8 different B vitamins (B1, B2, B3, B5, B6, B7, B9, B12), which are important for the energy metabolism, the nervous system and the formation of red blood cells.
- Vitamin C: Strengthens the immune system, promotes wound healing and improves iron absorption.
Vitamin deficiency and excess
A vitamin deficiency can lead to health problems. For example, a lack of vitamin D bone deviation (rachitis) can cause and a Lack of vitamin B12 lead to anemia. A vitamin surplus is possible with fat -soluble vitamins because they are stored by the body. An overdose can have toxic. With water -soluble vitamins, an excess is unproblematic because it is excreted.
Minerals - building blocks for bones and teeth
Quantity minerals (calcium, magnesium, potassium, sodium, phosphorus, chloride, sulfur)
The body needs quantity minerals in large quantities than trace elements. You have a variety of functions in the body.
- Calcium: Important for building bones and teeth, muscle function and blood clotting.
- magnesium: Plays a role in muscle function, energy generation and bone health.
- potassium: Regulates the fluid balance and is important for nerve and muscle function.
- sodium: Regulates the fluid and acid-base balance.
- phosphorus: Important for the energy metabolism and the structure of bones and teeth.
- chloride: Plays a role in the formation of stomach acid and regulates the fluid balance.
- Sulfur: important for the structure of proteins and connective tissue.
Trace elements (iron, zinc, iodine, selenium, copper, manganese, fluorine, chrome, molybdenum)
The body only needs trace elements in very small quantities, but they are essential for health.
- iron: Important for the formation of hemoglobin in the red blood cells and oxygen transport.
- zinc: Strengthens the immune system, promotes wound healing and is important for metabolism.
- iodine: Is required for the formation of thyroid hormones.
- selenium: Acts as an antioxidant and supports the immune system and thyroid function.
- copper: Important for blood formation, the connective tissue structure and the function of the nervous system.
- manganese: Plays a role in bone formation and carbohydrate and fat metabolism.
- Fluor: important for dental health and bone structure.
- chrome: Involved in carbohydrate and fat metabolism and promotes the insulin effect.
- molybdenum: Important for various enzyme reactions in the metabolism.
Significations and excess
A lack of minerals can lead to specific diseases. For example, iron deficiency can cause anemia and lack iodine deficiency to an underactive thyroid. An excess of certain minerals can also be harmful to health. In this way, too high iron supply can damage the liver and the heart and lead an excessive absorption of fluorine to tooth discoloration.
The absorption of micronutrients
Micronutrients in food
A balanced and varied diet is the best way to supply the body with all important micronutrients. Fruit and vegetables are particularly rich in vitamins and minerals. Whole grain products, legumes, nuts, seeds, lean meat and fish also provide many micronutrients.
Dietary supplements
In some cases, the additional intake of nutritional supplements can make sense, for example in the event of a proven defect, a vegan diet or in certain phases of life such as pregnancy and breastfeeding. In principle, nutritional supplements should only be taken after consultation with a doctor, since overdose can be harmful to health.
Bio -availability and interactions
The bioavailability indicates how well a nutrient can be absorbed and used by the body. It can be influenced by various factors, for example by the type of food, preparation or other food components. For example, vitamin C improves the absorption of iron from vegetable foods. Interactions between micronutrients can also influence the absorption. For example, high calcium consumption inhibits iron absorption.
Micronutrient requirement in different phases of life
Pregnancy and lactation
During pregnancy and breastfeeding, the need for certain micronutrients is increased to support the development of the child and to maintain the health of the mother. Folic acid, iodine, iron and calcium are particularly important. A balanced diet and, if necessary, taking special preparations after medical consultation are recommended.
Children and adolescents
Children and adolescents also have an increased need for micronutrients because they are still growing. A balanced diet and regular meals are important to ensure optimal care. Critical nutrients can be vitamin D, calcium, iron and iodine depending on the diet.
Senior citizen
In old age, the intake and use of micronutrients can be affected, for example by medication or chronic diseases. The energy requirement also drops, which means that less is eaten overall. A balanced, nutrient -rich diet is therefore particularly important. Critical nutrients can be vitamin D, B12, calcium and magnesium.
Conclusion
Micronutrients are essential vitamins and minerals that the body needs in small quantities to function optimally. A balanced and varied diet is the best way to supply the body with all important micronutrients. In certain phases of life and situations, an additional supply via dietary supplements can be useful, but should always be discussed with a doctor. With a conscious diet and, if necessary, targeted supplementation can help you to optimally supply your body with micronutrients and thus promote your health. This is particularly easy with the drinking food of Saturo, which contains all essential vitamins and minerals.
