Micronutrients – What are they?

Micronutrients - What are they?

For your body to function, a wide variety of processes run simultaneously. To get these going and keep them running, the human body needs a wide variety of nutrients, which include the so-called micronutrients. But what exactly are these nutrients, which functions in the body do they influence, and which foods contain particularly high amounts of micronutrients?

What are micronutrients?

The term micronutrients covers a multitude of very different nutrients that are essential for the body to function and support countless processes. Micronutrients include vitamins, trace elements, minerals and secondary plant substances. It is important to look more closely at each of these umbrella terms, because every individual substance differs from the others.

In the area of vitamins, a total of 13 are counted as essential vitamins. These are the vitamins your body definitely needs. Only vitamins B3 and D can be synthesised by the human body itself. All other essential vitamins must be supplied externally.

Minerals are also micronutrients that are essential for us. They include zinc, copper and iron, among others. In the organism, these minerals act as building and regulating substances. According to some scientists, there are up to 16 different minerals that can be described as essential micronutrients.

Trace elements are likewise inorganic nutrients and form part of the minerals. These are inorganic nutrients such as iodine, selenium or iron, which the body cannot produce on its own. For this reason, trace elements must be taken in through food or dietary supplements in order to meet the body's daily requirements.

Secondary plant substances, on the other hand, are micronutrients that primarily function as antioxidants. They include carotenoids, resveratrol and flavonoids, among others. So far, it has not been proven to what extent a large part of the secondary plant substances are actually essential for the body. In any case, beta-carotene is among the most important secondary plant substances.

Micronutrients and their effects on the body

The influence of micronutrients is surprising to many people at first glance, as they are responsible for diverse and numerous functions in the body. For example, they are important for eyesight, play a major role in metabolism, help regulate thyroid function, strengthen the immune system and have a positive effect on memory and concentration. This list makes clear how complex the role of micronutrients really is and why they are so important for the human body.

How does a deficiency affect you?

If you consume too few micronutrients, this can have various effects. First of all, it is important to know that our body is not able to store micronutrients in particularly high amounts. Accordingly, a regular intake is needed. The micronutrients that have functions for skin, muscles or bones can be stored in limited amounts over a certain period of time. Other micronutrients, such as water-soluble vitamins, are hardly stored at all.

If the body suffers a deficiency of important vitamins, minerals or trace elements over a longer period, various bodily functions are disrupted due to the lack. The greater the deficiency, the more susceptible we become to colds, for example. Long-lasting undersupply of micronutrients can occasionally even lead to specific diseases.

Which foods contain micronutrients?

In general, fruit and vegetables contain a great many micronutrients. For this reason alone, it is important to regularly reach for fresh fruit and vegetables to cover the body's nutritional needs. However, there are some types of food that have a particularly high concentration and variety of micronutrients.

Broccoli is not without reason one of the most popular vegetables among athletes and people who place great value on their health. Its vitamin C content is exceptionally high compared to many other vegetables. In addition, broccoli contains a large number of antioxidants and secondary plant substances. Besides broccoli, spinach and kale are also considered excellent sources of micronutrients.

Legumes likewise have a very high proportion of micronutrients. Above all, they contain minerals and some essential vitamins. Since they are also rich in dietary fibre, they are considered an ideal side dish to many main courses. Red lentils have a particularly high amount of iron, while chickpeas and beans are a good source of magnesium.

If you want to take in and cover as many micronutrients as possible, you should definitely reach for the kiwi. This Asian berry fruit contains as many different nutrients as hardly any other food. Besides a very high vitamin C content, vitamins B1-B9 are also found in the kiwi in not insignificant amounts. Further micronutrients such as calcium, iron, zinc and potassium are also contained in the kiwi. In addition, the kiwi has very little dietary fibre, so it can be digested very quickly and supports gut health.

What should you watch out for with micronutrients?

If you consciously decide to take certain micronutrients in a targeted way, you should pay close attention to the dosage and carefully monitor the amounts in which you take in vitamins and minerals in particular. The reason lies in the toxic properties that fat-soluble vitamins develop at high concentrations. But minerals such as iron or calcium must not be overdosed either. Otherwise there is a risk that deposits form in the organs, which can restrict their function. As long as you follow a balanced and healthy diet, you should in any case refrain from taking highly concentrated vitamin or mineral preparations. Through a conscious and controlled diet, you usually take in all important micronutrients in sufficient amounts.

Micronutrients - The conclusion.

Regulating the body's need for nutrients is a decisive factor in supporting various processes and functions in the human body. Accordingly, it is important that you take in enough micronutrients and do not neglect them. If you integrate particularly nutrient-rich foods into your diet plan, you almost automatically cover the body's needs.