Micronutrients - vitamins and minerals for your health

What are micronutrients?

Micronutrients are essential nutrients that your body needs in small amounts to function properly. Unlike macronutrients such as carbohydrates, proteins and fats, micronutrients are only needed in small doses but are essential for your health.

Micronutrients include vitamins and minerals such as vitamins A, B, C, D, E, K, calcium, magnesium, iron, zinc and many more. Although you only need tiny amounts of them, they play a crucial role for your body.

What functions do micronutrients have?

Micronutrients perform multiple tasks in the body. For example, they are important for

• A strong immune system
• Healthy bones, teeth and skin
• The function of hormones and enzymes
• The blood formation and oxygen transport
• The health of eyes and nerves
• The wound healing and cell renewal
• A normal metabolism and energy production

Without an adequate supply of micronutrients, deficiency symptoms can occur in the body, which can manifest themselves in symptoms such as tiredness, poor concentration, susceptibility to infections or skin problems. In the long term, micronutrient deficiencies can even lead to serious illnesses.

Overview of the various micronutrients

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 fatty tissue and in the liver. They therefore do not need to be consumed daily with food.

• Vitamin A: Important for vision, the immune system and cell growth.
• Vitamin D: Promotes bone health and supports the immune system.
• Vitamin E: Acts as an antioxidant and protects 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 stored by the body and must therefore be regularly supplied with food. Excess amounts are excreted via the kidneys.

• B vitamins: There are 8 different B vitamins (B1, B2, B3, B5, B6, B7, B9, B12), which are important for 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

Vitamin deficiency can lead to health problems. For example, a lack of vitamin D can cause bone softening (rickets) and a lack of vitamin B12 can lead to anaemia. An excess of vitamins is possible with fat-soluble vitamins as they are stored by the body. An overdose can have a toxic effect. In the case of water-soluble vitamins, an excess is not a problem as it is excreted.

Minerals - building blocks for bones and teeth

Bulk minerals

The body needs bulk minerals in larger quantities than trace elements. They 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 production and bone health.
• Potassium: Regulates fluid balance and is important for nerve and muscle function.
• Sodium: Regulates the fluid and acid-base balance.
• Phosphorus: Important for energy metabolism and the formation of bones and teeth.
• Chloride: Plays a role in the formation of stomach acid and regulates the fluid balance.
• Sulphur: Important for the structure formation of proteins and connective tissue.

Trace elements

The body only needs trace elements in very small quantities, yet they are essential for health.

• Iron: Important for the formation of haemoglobin in red blood cells and the transport of oxygen.
• Zinc: Strengthens the immune system, promotes wound healing and is important for the 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 structure of connective tissue and the function of the nervous system.
• Manganese: Plays a role in bone formation and carbohydrate and fat metabolism.
• Fluorine: Important for dental health and bone formation.
• Chromium: Involved in carbohydrate and fat metabolism and promotes insulin action.
• Molybdenum: Important for various enzyme reactions in the metabolism.

Deficiency symptoms and excess

A deficiency of minerals can lead to specific diseases. For example, iron deficiency can cause anaemia and iodine deficiency can lead to hypothyroidism. An excess of certain minerals can also be harmful to health. An excessive intake of iron can damage the liver and heart and an excessive intake of fluorine can lead to tooth discolouration.

The intake of micronutrients

Micronutrients in the diet

A balanced and varied diet is the best way to provide the body with all the important micronutrients. Fruit and vegetables are particularly rich in vitamins and minerals. Wholemeal products, pulses, nuts, seeds, lean meat and fish also provide many micronutrients.

Nutritional supplements

In some cases, the additional intake of nutritional supplements can be useful, for example in the case of a proven deficiency, a vegan diet or in certain phases of life such as pregnancy and breastfeeding. However, dietary supplements should only be taken after consulting a doctor, as an overdose can be harmful to health.

Bioavailability and interactions

Bioavailability indicates how well a nutrient can be absorbed and utilised by the body. It can be influenced by various factors, such as the type of food, preparation or other food components. Vitamin C, for example, improves the absorption of iron from plant-based foods. Interactions between micronutrients can also influence absorption. For example, high calcium consumption inhibits iron absorption.

Conclusion

Even if micronutrients are only needed in small quantities, they are essential for your health and well-being. With a balanced diet, you can ensure that your body has everything it needs to stay fit and productive. Make sure you have plenty of variety on your plate and give your body exactly what it needs. This will lay the foundation for a long and healthy life.