What are Micronutrients
Besides macronutrients, there are also micronutrients. Vitamins, minerals, and trace elements are micronutrients. While you only need small amounts of micronutrients daily, they are essential for healthy immune function and proper functioning of the body.
Vitamins
Vitamins can be divided into two groups: fat-soluble and water-soluble. There are 13 different types in total. Fat-soluble vitamins include vitamins A, D, E, and K. These vitamins are mainly found in fat. Water-soluble vitamins include all the B vitamins and vitamin C. The functions of vitamins in your body are very diverse.
Below you will find a brief summary of the functions of vitamins and a source of their supply.
Vitamins – Functions and Sources
| Vitamin | Function | Sources |
|---|---|---|
| Vitamin A | · Growth of bones and teeth · Formation and maintenance of hair, mucous membranes, and skin · Building block of eye pigment |
· Beef liver · Whole dairy products (milk, cheese) · Egg · Spreading and cooking fats (butter) · Green leafy vegetables · Orange-yellow fruits/vegetables |
| Vitamin D | · Growth of bones and teeth · Maintenance of nervous system and heart activity · Skin exposure to sunlight (15 min/day) |
· Whole dairy products (cheese) · Fatty fish · Egg yolk · Spreading and cooking fats (butter) |
| Vitamin E | · Protects tissues and blood cells against breakdown | · Whole grains · Nuts · Spreading and cooking fats (oil) · Broccoli · Fruit |
| Vitamin K | · Blood clotting · Bone metabolism |
· Liver · Meat · Whole dairy products · Green leafy vegetables |
| Vitamin B1 (Thiamine) | · Growth and muscle tone · Carbohydrate digestion |
· Potatoes · Brewer’s yeast · Oat flakes · Sprouts · Vegetables |
| Vitamin B2 (Riboflavin) | · Keeps skin and hair healthy · Digestion of proteins, carbohydrates, and fats |
· Eggs · Green leafy vegetables · Dairy · Liver · Sprouts |
| Vitamin B3 (Niacin) | · Needed to release energy from food | · Fish · Meat · Grain products · Vegetables · Potatoes |
| Vitamin B5 (Pantothenic acid) | · Role in digestion | · Grain products · Vegetables and fruit · Legumes · Meat · Eggs |
| Vitamin B6 | · Formation of body tissues · Protein digestion |
· Garlic · Potatoes · Bananas · Avocado · Calf liver · Whole grain products · Legumes |
| Vitamin B8 (Biotin) | · Digestion of carbohydrates, fats, and proteins | · Soybeans · Oat flakes · Eggs · Milk · Vegetables |
| Vitamin B9 (Folic acid) | · Production of red blood cells · Development of genetic material |
· Whole grain products · Green vegetables · Fruit · Eggs · Dairy products |
| Vitamin B12 (Cobalamin) | · Cell development · Functioning of the nervous system |
· Meat · Fish · Milk · Eggs |
| Vitamin C | · Defense against diseases · Enhances iron absorption · Production of hormones |
· Potatoes · Vegetables · Citrus fruits |
Minerals and trace elements
Minerals are essential building blocks for the repair and growth of the skeleton and body tissues. The most common minerals are magnesium, potassium, calcium, phosphorus, and sodium. The body only needs very small amounts of some minerals; these are called trace elements. The most common trace elements are iron, zinc, and iodine.
Minerals – Functions and Sources
| Mineral | Function | Sources |
|---|---|---|
| Potassium | · Regulates blood pressure · Maintains fluid balance · Muscle contraction and nerve impulse transmission |
· Grain products · Raw green vegetables · Fruit · Potatoes |
| Magnesium | · Muscle contraction (including heart muscle) · Transmission of nerve impulses · Bone formation and development |
· Grain products · Legumes · Nuts · Cocoa · Chocolate |
| Phosphorus | · Bone formation and skeletal strength | · Grain products · Meat · Fish · Eggs |
| Sodium | · Maintains fluid balance · Muscle contraction and nerve impulse transmission |
· Table salt |
| Calcium | · Blood clotting · Building material for bones and teeth · Transmission of nerve impulses and muscle contractions |
· Dairy products (milk, cheese, yogurt) · Green leafy vegetables · Broccoli · Nuts · Soybeans |
Trace Elements – Functions and Sources
| Trace Element | Function | Sources |
|---|---|---|
| Iron | · Oxygen transport via the blood | · Meat · Fish · Eggs · Grain products · Legumes |
| Zinc | · Function of numerous enzymes · Protein synthesis · Tissue growth · Supports immune system |
· Grain products · Dairy products · Cheese · Nuts · Meat · Shellfish and crustaceans |
| Iodine | · Thyroid hormone production | · Seaweed · Fish · Shellfish and crustaceans · Iodized salt |
