Micronutrients play a crucial role in our health and well-being. Although needed in small amounts, they are essential for numerous vital bodily functions. From supporting the immune system to promoting cell growth, these tiny but mighty nutrients influence nearly every aspect of our physiology. A balanced diet rich in vitamins, minerals, and trace elements forms the foundation for a healthy life and optimal performance.
Essential vitamins and their biochemical functions
Vitamins are organic compounds that the body cannot produce on its own, or only in insufficient amounts. Therefore, they must be obtained through diet. Each vitamin performs specific tasks in metabolism and is indispensable for various biochemical processes. A deficiency in certain vitamins can lead to serious health problems.
Vitamin A (retinol) and vision
Vitamin A, also known as Retinol, is a fat-soluble vitamin that plays a central role in our vision. It is essential for the formation of the visual pigment rhodopsin in the rod cells of the retina. A deficiency in Vitamin A can lead to night blindness. Furthermore, Vitamin A supports the immune system and is important for cell growth and differentiation.
Good sources of Vitamin A include liver, eggs, dairy products, as well as yellow and orange fruits and vegetables like carrots, sweet potatoes, and mangoes. The body can also convert beta-carotene, a precursor to Vitamin A, from plant-based foods into active Vitamin A.
Vitamin B complex and energy metabolism
The Vitamin B complex includes eight water-soluble vitamins that work closely together. They play a crucial role in energy metabolism and are involved in converting carbohydrates, fats, and proteins into energy. The most important B vitamins include:
- Vitamin B1 (Thiamine): Important for nerve function and carbohydrate metabolism
- Vitamin B2 (Riboflavin): Supports cell growth and energy production
- Vitamin B3 (Niacin): Promotes nervous system function and DNA repair
- Vitamin B12 (Cobalamin): Essential for red blood cell formation and nerve function
B vitamins are found in a variety of foods such as whole grains, legumes, nuts, green leafy vegetables, and animal products. A varied diet usually ensures an adequate supply.
Vitamin C (ascorbic acid) as an antioxidant
Vitamin C, also known as ascorbic acid, is a potent antioxidant that protects the body from harmful free radicals. It plays an important role in collagen formation, wound healing, and immune system function. Additionally, Vitamin C improves the absorption of iron from plant-based sources.
Citrus fruits, berries, kiwis, bell peppers, and broccoli are excellent sources of Vitamin C. Since it is water-soluble and heat-sensitive, these foods should be consumed as fresh and raw as possible to retain maximum nutrient content.
Vitamin D and calcium homeostasis
Vitamin D holds a special position among vitamins as the body can produce it with the help of sunlight. It is essential for calcium homeostasis and bone metabolism. Vitamin D promotes calcium absorption in the intestines and regulates blood calcium levels. A deficiency can lead to osteoporosis and an increased risk of bone fractures.
Besides sunlight exposure, Vitamin D can be obtained from fatty fish like salmon and mackerel, egg yolks, and fortified foods. In regions with little sunlight or for people who rarely spend time outdoors, supplementation may be advisable.
Minerals and their role in the body
Minerals are inorganic substances that the body needs for various functions. They can be divided into macrominerals and trace elements, depending on the amounts present and required by the body. Minerals are involved in numerous biochemical processes and play an important role in the health of bones, teeth, muscles, and nerves.
Calcium and bone metabolism
Calcium is the most abundant mineral in the human body. It is indispensable for building and maintaining healthy bones and teeth. Furthermore, calcium plays an important role in muscle contraction, nerve impulse transmission, and blood clotting.
The best sources of calcium are dairy products like yogurt, cheese, and milk. Green leafy vegetables such as broccoli and kale, as well as calcium-fortified plant-based milk alternatives, can also contribute to calcium intake. Adequate Vitamin D intake is important to optimize calcium absorption.
Iron and hemoglobin synthesis
Iron is an essential trace element that plays a central role in the formation of hemoglobin, the oxygen carrier in red blood cells. Iron deficiency can lead to anemia, characterized by fatigue, weakness, and difficulty concentrating.
Animal-based foods like red meat, poultry, and fish contain easily absorbable heme iron. Plant-based iron sources such as legumes, whole grains, and dark green leafy vegetables contain non-heme iron, the absorption of which can be improved by concurrent consumption of Vitamin C.
Magnesium as a cofactor for enzymes
Magnesium is involved in over 300 enzymatic reactions in the body and plays an important role in energy production, muscle and nerve function, and bone health. It serves as a cofactor for numerous enzymes and is essential for DNA synthesis and repair.
Good sources of magnesium include nuts, seeds, whole grains, legumes, and green leafy vegetables. Adequate magnesium intake can contribute to improved sleep quality, stress reduction, and heart health support.
Zinc and immune function
Zinc is a trace element that plays a key role in the immune system. It is involved in the formation and activation of immune cells and has antioxidant properties. Zinc is also important for wound healing, taste and smell perception, and protein synthesis.
Oysters are the richest source of zinc, but beef, chicken, nuts, and seeds also contain significant amounts. Zinc deficiency is rare with a balanced diet, but certain risk groups such as vegetarians or older adults may benefit from targeted zinc intake.
Trace elements and their metabolic tasks
Trace elements are minerals that the body needs only in very small amounts but are nonetheless essential for various metabolic processes. They often act as cofactors for enzymes and play an important role in regulating metabolism.
Selenium and glutathione peroxidase activity
Selenium is an essential trace element that, as a component of selenoproteins, performs an important antioxidant function. It is crucial for the activity of glutathione peroxidase, an enzyme that protects cells from oxidative damage. Selenium also supports thyroid function and can strengthen the immune system.
Brazil nuts are an excellent source of selenium, but fish, meat, and eggs also contain significant amounts. The selenium content in plant-based foods largely depends on the selenium content of the soil in which they were grown.
Iodine and thyroid hormones
Iodine is essential for the production of thyroid hormones, which regulate metabolism and are important for growth and development. Iodine deficiency can lead to hypothyroidism, goiter, and, in pregnant women, developmental disorders in the fetus.
The most important source of iodine in many countries is iodized salt. Seafood and algae are naturally rich in iodine. In regions with iodine-poor soils, targeted iodine intake through fortified foods or supplements may be necessary.
Chromium and glucose metabolism
Chromium plays an important role in glucose metabolism by enhancing the action of insulin. It helps maintain normal blood sugar levels and may improve insulin sensitivity. Chromium is also involved in the metabolism of carbohydrates, fats, and proteins.
Good sources of chromium include whole grains, nuts, legumes, and some meats. The chromium requirement is relatively low, and a varied diet usually covers the need.
Antioxidants and cell protection
Antioxidants are substances that protect the body from oxidative stress by neutralizing free radicals. These reactive molecules can damage cell structures and contribute to premature aging and chronic diseases. Many micronutrients act as antioxidants or are components of antioxidant enzyme systems.
The most important antioxidant micronutrients include:
- Vitamin C: Protects cell membranes and DNA from oxidative damage
- Vitamin E: A fat-soluble antioxidant that particularly protects cell membranes
- Selenium: A component of antioxidant enzymes like glutathione peroxidase
- Zinc: Supports antioxidant processes and protects against UV radiation
A diet rich in colorful fruits and vegetables, nuts, and whole grains provides a variety of antioxidants. The synergistic effect of different antioxidant substances in food is often more effective than taking individual isolated antioxidants as supplements.
A balanced, antioxidant-rich diet can help reduce the risk of chronic diseases and slow down the aging process.
Electrolytes and fluid balance
Electrolytes are minerals that exist in the body as electrically charged particles. They play a crucial role in regulating fluid balance, maintaining acid-base balance, and nerve and muscle function. The most important electrolytes include sodium, potassium, calcium,
magnesium, and chloride. A balanced intake of these electrolytes is important to avoid disorders such as dehydration or electrolyte imbalances.
Significant amounts of electrolytes can be lost, especially during heavy sweating, diarrhea, or vomiting. In such cases, it is important to compensate for the loss to maintain bodily functions. A balanced diet with adequate fluid intake usually ensures an appropriate electrolyte supply.
The most important electrolytes and their functions include:
- Sodium: Regulates fluid balance and is important for nerve and muscle function
- Potassium: Essential for heart function and the transmission of nerve impulses
- Calcium: Besides its role in bone health, it is important for muscle contraction
- Magnesium: Supports muscle function and energy metabolism
A balanced diet with plenty of fresh fruits and vegetables, whole grains, and adequate fluid intake helps keep the electrolyte balance in check. During intense physical activity or in hot climates, consuming electrolyte drinks may be beneficial to compensate for losses.
Micronutrient needs in different life stages
The need for micronutrients varies depending on the life stage and individual circumstances. Certain life situations such as pregnancy, growth, or advanced age require special attention to micronutrient supply to ensure optimal health and development.
Pregnancy and folic acid needs
During pregnancy, an adequate supply of folic acid is crucial for the healthy development of the fetus. Folic acid, a form of Vitamin B9, plays a central role in cell division and the formation of the neural tube in the early stages of pregnancy. A deficiency can lead to severe malformations such as spina bifida (open spine).
Pregnant women and women planning pregnancy should consume 400 micrograms of folic acid daily, ideally starting a few months before conception. Good sources of folic acid include green leafy vegetables, legumes, and fortified grain products. Additional folic acid supplementation is often recommended to securely meet the increased demand.
Growth and increased calcium needs
During growth, especially in puberty, the need for calcium is significantly increased. A large part of bone mass, which is crucial for the entire life, is built during this phase. Insufficient calcium intake during growth can lead to reduced bone density and increase the risk of osteoporosis later in life.
Adolescents should pay particular attention to a calcium-rich diet. Besides dairy products, calcium-rich plant-based foods like broccoli, kale, and fortified plant-based drinks are good sources. Adequate Vitamin D supply is also important as it promotes calcium absorption in the intestines.
Aging and Vitamin B12 absorption
With increasing age, the body's ability to absorb Vitamin B12 may decrease. This is often due to reduced production of Intrinsic Factor, a protein necessary for Vitamin B12 absorption in the intestine. Vitamin B12 deficiency can lead to anemia, neurological problems, and cognitive impairments.
Older adults should therefore pay special attention to their Vitamin B12 supply. Since Vitamin B12 is mainly found in animal products, vegetarians and vegans, in particular, may have an increased risk of deficiency. In many cases, Vitamin B12 supplementation is recommended for older adults to ensure an adequate supply.
An age-appropriate diet and, if necessary, targeted supplementation can help meet the changing micronutrient needs in different life stages and support long-term health.