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Micronutrients are essential nutrients that the human body needs in small quantities, but that nevertheless exert a huge influence on our health. Unlike macronutrients such as carbohydrates, fats and proteins, micronutrients do not provide direct energy, but are crucial for the proper functioning of the body. They mainly include vitamins and minerals, each with their own specific functions. In this article we will elaborate on the different types of micronutrients, their functions and why it is so important to get enough inside.
Vitamins are necessary for growth, recovery, a well -functioning immune system and energy management. There are thirteen essential vitamins, divided into fat-soluble (A, D, E and K) and water-soluble vitamins (C and the B group).
Vitamin A Plays a key role in vision, skin health and the defense against infections. A deficiency of this vitamin can lead to night blindness and a weakened resistance.
Good sources for vitamin A:
Vitamin D Is crucial for the absorption of calcium and phosphorus and contributes to strong bones. This vitamin can produce the body itself under the influence of sunlight, but also occurs in cool fish and enriched products. Shortages are relatively common and can cause rachitis or osteoporosis.
Good sources for vitamin D:
Vitamin E Works as a powerful antioxidant and protects cells against damage. This vitamin is found in vegetable oils, nuts, seeds and green leafy vegetables. A deficiency can lead to muscle weakness and neurological problems.
Good sources for vitamin E:
Vitamin K is necessary for good blood clotting and bone health. It is mainly in green leafy vegetables and is also created by intestinal bacteria. A deficiency can lead to excessive bleeding.
Good sources for vitamin K:
Vitamin C Supports the immune system, works as an antioxidant and improves the absorption of iron. Citrus fruits, peppers and kiwi are excellent sources. A long -term deficiency causes scurvy and delayed wound healing.
Good sources for vitamin C:
DE B vitamins, including B1 (Thiamine), B2 (riboflavine), B3 (Niacin), B6, B12, folic acid and biotin, are involved in energy production, nerve function and the production of DNA. Shortages can cause various complaints, from fatigue and anemia to neurological disorders.
Good sources for vitamin B:
Minerals are indispensable for a variety of body processes, such as bone structure, muscle function, nerve conduction and enzyme operation.
Calcium Is the most common mineral in the body and indispensable for strong bones and teeth, muscle contraction and signal transfer in the nervous system. Milk, cheese and green leafy vegetables are good sources. A deficiency increases the risk of osteoporosis.
Iron Is essential for oxygen transport via hemoglobin in the blood. In the event of a deficiency, anemia occurs, with complaints such as fatigue and shortness of breath. Iron is mainly found in red meat, legumes and spinach.
Magnesium Supports hundreds of enzymatic processes and is important for the functioning of muscles and nerves. You can find it in nuts, seeds and whole grains. Shortages can cause cardiac arrhythmias and muscle cramps.
Zinc Is crucial for resistance, wound healing and cell division. It includes meat, dairy and legumes. A deficiency leads to delayed healing, hair loss and reduced immunity.
Iodine is needed for the production of thyroid hormones. These hormones regulate, among other things, the metabolism. You can find iodine in iodinated salt, dairy and soap products. Shortage can lead to an enlarged thyroid gland (goiter).
Selenium is an important antioxidant and supports both the immune system and thyroid function. Rich sources are paranoten, fish and whole -grain products. In the event of a deficiency you can suffer from muscle weakness and increased susceptibility to infections.
Although we only need micrograms or milligrams a day, micronutrients are essential for our functioning. Shortages can develop slowly but ultimately lead to serious and sometimes irreversible damage. Especially people with a one -sided diet, the elderly, alcoholics and people with chronic disorders are at risk.
Moreover, micronutrients influence each other. For example, vitamin C improves the absorption of vegetable iron, while calcium can actually hinder it. A well -balanced diet takes these interactions into account.
There is increasing evidence that adequate intake of micronutrients lowers the risk of chronic disorders. Antioxidants such as vitamins C, E and Selenium protect cells against oxidative damage that is linked to cardiovascular disease and cancer. Vitamin D appears to play a protective role against autoimmune diseases and depression. Maintaining optimum levels of these nutrients is therefore not only preventive, but also therapeutically important.
In an ideal scenario we get all the necessary micronutrients from our diet. Yet that is not always feasible. For example, pregnant women need extra folic acid and iron, while the elderly often benefit from extra vitamins D and B12. Vegans run the risk of shortages of B12, iron, calcium and zinc.
Supplementation may be necessary for people with a medical condition such as celiac disease or inflammatory bowel diseases. Nevertheless, caution is required. An excess of fat -soluble vitamins such as A and D can be harmful. It is therefore advisable to only take supplements after consultation with a doctor or dietician.
What you eat is important, but when You eat is just as important. The timing of your meals can strongly influence your performance and recovery.
Micronutrients play a key role in almost all body functions, from cell growth to immunity. Despite their small required quantities, they are indispensable for our health. A varied and balanced diet remains the best way to prevent shortages. In specific situations, supplements can help, if delved and under the guidance of a professional. Those who pay attention to their micronutrient status build a solid foundation for a healthy and vital life.
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