Micronutrients: overview of vitamins and minerals

Micronutrients: overview of vitamins and minerals

micronutrients: Vitamins and minerals at a glance

Micronutrients play an important role in our health. They are contained in our food in the form of vitamins and minerals and fulfill a variety of functions in our body. In this article we provide a comprehensive overview of the most important micronutrients, their functions and sources.

vitamins

Vitamins are organic compounds that play a crucial role in maintaining many vital functions in our body. There are 13 vitamins that are divided into two categories: fat-soluble vitamins (vitamin A, D, E and K) and water-soluble vitamins (vitamin C and all B vitamins).

fat -soluble vitamins

1. vitamin A:
   • Function: Vitamin A is important for eyesight, the immune system and the growth of cells and tissues.
   • Sources: liver, fish oil, dairy products, eggs, carrots and green leafy vegetables.
2. Vitamin D:
   • Function: Vitamin D plays a crucial role in taking calcium and phosphorus and is important for bone health.
   • Sources: sunlight, fat fish, dairy products, egg yolk.
3. vitamin E:
   • Function: Vitamin E is a strong antioxidant and protects the cells from damage caused by free radicals.
   • Sources: vegetable oils, nuts, seeds, green leafy vegetables.
4. vitamin K:
   • Function: Vitamin K is important for blood clotting and bone health.
   • Sources: green leafy vegetables, liver, egg yolk, fermented food.

water -soluble vitamins


1. Vitamin C:
   • Function: Vitamin C is a strong antioxidant, strengthens the immune system and promotes collagen formation.
   • Sources: citrus fruits, peppers, berries, kiwi, tomatoes.
2. B vitamins:
   • Function: The B vitamins are important for energy metabolism, the function of the nervous system and the formation of red blood cells.
   • Sources: whole grains, legumes, meat, fish, dairy products, green leafy vegetables.

minerals


Minerals are inorganic substances that are essential for maintaining body functions. They are contained in our food in the form of metal ions and play a variety of roles in our body.

macrominerals


1. calcium:
   • Function: Calcium is important for the structure and preservation of strong bones and teeth.
   • Sources: dairy products, green leafy vegetables, nuts, seeds.
2. magnesium:
   • Function: Magnesium is involved in over 300 metabolic processes and is important for muscle function and maintaining normal blood pressure.
   • Sources: whole grain products, nuts, seeds, green leafy vegetables.
3. potassium:
   • Function: Potassium is important for maintaining the fluid balance, blood pressure and muscle contraction.
   • Sources: bananas, potatoes, legumes, dairy products.
4. sodium:
   • Function: Sodium is important for the liquid balance, the nerve function and muscle contraction.
   • Sources: table salt, processed food.

trace elements


1. iron:
   • function: iron is important for oxygen transport in the blood and energy production.
   • Sources: meat, legumes, green leafy vegetables.
2. zinc:
   • Function: Zink plays a role in immune function, wound healing and metabolism.
   • Sources: meat, seafood, nuts, seeds.
3. iodine:
   • Function: iodine is important for the function of the thyroid gland and the production of thyroid hormones.
   • Sources: iodized food salt, seafood.
4. selenium:
   • Function: Selen is an antioxidant and plays a role in supporting the immune system.
   • Sources: fish, seafood, paranese.

The importance of micronutrients


Micronutrients are essential for our health and play an important role in preventing diseases. A lack of certain vitamins or minerals can lead to various health problems.

A balanced diet that is rich in a variety of food is the best way to ensure that we receive sufficient micronutrients. Nevertheless, in some cases it can be difficult to cover all micronutrients using nutrition alone. In such cases, taking nutritional supplements can make sense to cover the need.

However, it is important to note that dietary supplements are not a substitute for a balanced diet. They should only be taken in consultation with a doctor or nutritionist.

FAZIT


Micronutrients are indispensable for our health and play an important role in maintaining vital functions in the body. Vitamins and minerals are included in our food and can be absorbed by a balanced diet. Consuming a variety of foods that are rich in different micronutrients is the best way to ensure that we receive all the necessary nutrients. If necessary, nutritional supplements can play a supporting role, but should always be taken in consultation with a doctor or nutritionist.

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More about natural and healthy nutrition can be found in our advisory magazine ein-heilpraktiker.com