You know the positive impact a healthy diet with all the important micronutrients has on your well-being , but you're struggling to maintain a balanced diet in your daily life? In this article, we want to provide you with all the important information on micronutrients in a clear and understandable way, so you can optimize your diet in a targeted and conscious way and supplement it with dietary supplements as needed.
What are micronutrients?
Micronutrients include all important vitamins, minerals, trace elements, and secondary plant substances. They are also called vital substances. Unlike macronutrients such as fat, carbohydrates, and protein, with a few exceptions, they do not provide energy in the form of calories. Nevertheless, they are important. A wholesome, balanced diet means that all important, vital nutrients (micro- and macronutrients) are present in sufficient quantities, so that nutritional needs can be met.
What does the body need micronutrients for?
In short, micronutrients are important for maintaining our health . They are responsible for countless processes in the body. All known vitamins, minerals, trace elements, and phytochemicals interact vitally for the immune system, for numerous metabolic processes, and for the growth and regeneration of body cells. If we take a closer look at the individual micronutrients, we see that vitamins play a crucial role in the body's growth and immune system. Minerals are often also called minerals. When they occur only in low concentrations in the body, we call them trace elements. Even if they are only needed in very small quantities, they are vital. Minerals such as sodium, potassium, magnesium, iron, and zinc are responsible for metabolism. This includes, for example, the regulation of water balance, signal transmission in nerves and muscles, and the regulation of acid-base balance. Secondary plant substances are bioactive substances that give foods their color. In the human diet, they can lower cholesterol levels and prevent infections caused by fungi, bacteria, and viruses.
Are micronutrients useful?
We have already seen what the body needs micronutrients for and that they should be used sensibly. But do we necessarily need a daily intake? The problem with micronutrients is that the human body cannot produce them itself. It must therefore obtain them through the consumption of food. Unfortunately, we are also unable to store micronutrients. In addition, the micronutrients we ingest are broken down very quickly by the body. This makes it clear that only a careful selection of foods can ensure a balanced diet with all essential nutrients, and to do so every day. The DGE (German Nutrition Society), for example, recommends eating five portions of fruit and vegetables a day. There is no doubt how important a regular intake of all essential micronutrients is for our organism.
Daily requirement of micronutrients
The German Nutrition Society has determined the daily requirement for each individual micronutrient. These reference values indicate the average amount of a given nutrient the human body needs. "Requirements" always refer to the minimum amount the body needs daily to function optimally—that is, to be healthy and productive. The need for vitamins, minerals, and trace elements varies from person to person and depends on various factors such as age, lifestyle, and medication intake.
When is there an increased need?
The foundation of a healthy lifestyle is always a balanced diet. However, nutrition experts believe that even a healthy and balanced diet does not guarantee an adequate supply of micronutrients. Various circumstances can make it difficult to meet these needs through food alone. For example, people who suffer from an illness or who regularly take medication have an increased need . This includes the daily intake of the contraceptive pill, anti-allergy medication, or painkillers. Needs are also increased in old age, as there is a risk that insufficient micronutrients will reach the body due to low food intake and slowed metabolic processes. The need is then often so high that it can usually no longer be met through food alone.
What happens if there is a micronutrient deficiency?
Deficiencies in micronutrients have an impact on health. As soon as a critical threshold is reached and the amount falls below a certain level, it is referred to as a deficiency . This is the inadequate supply of essential and supporting nutrients to the metabolism. A distinction must be made between two types of nutrient deficiencies: Marginal nutrient deficiency is a condition in which the body's performance is limited, but the situation is not life-threatening. This temporary deficiency can initially become noticeable through everyday effects on energy and health. If, however, an undersupply exists over a longer period, it is referred to as an absolute nutrient deficiency. Due to the long-term undersupply, the body cannot maintain basic vital functions and serious illnesses can occur.
When should you specifically take micronutrients?
There is a common myth that a balanced diet provides all the micronutrients you need from food. However, this is not the case. Experts have found that it is not only sick and elderly people who can suffer from micronutrient deficiencies. Even healthy people quickly experience increased needs: due to increased stress, the consumption of stimulants such as alcohol and nicotine, during pregnancy and breastfeeding, and in athletes due to increased physical exertion. In addition, the industrial processing of many foods means that not enough nutrients reach the body. And even in fruit and vegetables, micronutrients can be lost due to long delivery routes and storage times. Therefore, many nutrition experts recommend a selected micronutrient supplement. However, before you decide to supplement your diet, it is best to discuss your dietary supplements with a doctor.
