In portrait: The 12 most important micronutrients

Why micronutrients are important nowadays

Minerals, trace elements & vitamins: The supply of micronutrients is more important for a powerful life than ever before. The requirements of our modern life with stress and an increased pace take us out of our natural rhythm of life. In addition, our food no longer contains the full content of vitamins and minerals that it did 50 years ago. In order to function smoothly under this burden, the body needs additional vital substances – such as dietary supplements. Selected micronutrients ensure that the body remains in balance and copes with its daily challenges – for more pleasure and enjoyment of life.

Iron -
the fit-maker

As a component of the red blood cells, iron transports oxygen into all body tissues, which is necessary for our energy balance. When the brain, muscles and tissues are sufficiently oxygenated, the concentration is high and we remain fit and efficient. Iron is also essential for the immune system and cell division. Women and pregnant women in particular must ensure an adequate supply of iron. Iron is found in red meat, oat flakes, legumes or green leafy vegetables.

Magnesium -
the steely

The mineral supports nerves, psyche and muscles. It also provides both muscle tension and relaxation. Magnesium is also important for the energy metabolism and contributes to the electrolyte balance. People who frequently make diets, suffer from short of sleep or stress often have a magnesium deficiency. Magnesium is mainly found in wholemeal products, nuts and green vegetables.

Calcium -
the bone builder

Over 99.5% of the calcium in the body is found in bones and teeth. The mineral is also important for muscles, nerves and blood coagulation. Calcium also plays an important role in cell division and the production of digestive enzymes. Calcium deficiency particularly affects growing children, pregnant women and the elderly. Calcium is abundant in kale, hard cheese, sesame and broccoli.

Zinc –
the jack-of-all-trades

Zinc is a vital trace element and indispensable for numerous processes - such as growth, the immune system, skin and hair, bones, insulin storage, protein synthesis and sperm production.
It also has antioxidant and anti-inflammatory effects. It is important in the growth phase, i.e. for children and adolescents as well as in healing processes. In food it is found in meat, milk, fish and eggs

Selenium -
the protective shield

Selenium plays an important role for the immune system: it is a component of an enzyme that binds free radicals produced daily by environmental toxins, cigarettes or stress. It is also successfully used for cardiovascular disorders. It is an essential trace element that must be ingested through food. It is found in pork, fish, nuts and mushrooms for example.

Folic acid -
the vitamin for women

Folic acid belongs to the group of B vitamins and is important for growth and development. Particularly during pregnancy and lactation, the body must be sufficiently supplied with it to prevent malformations. Folic acid also counteracts fatigue and keeps homocysteine levels in balance. The natural folate is found in wheat germ, asparagus, cereal products and green leafy vegetables.

Vitamin C -
the immune booster

Vitamin C (ascorbic acid) is water-soluble and supports numerous metabolic processes in the body. It is involved in the development of connective tissue, bones and cartilage. As an antioxidant, it inhibits the formation of carcinogenic substances and can significantly improve iron absorption, which is particularly important for vegetarians and vegans. It is abundant in citrus fruits, peppers, sea buckthorn and currants.

Vitamin D -
the sun vitamin

Unlike many other vitamins, fat-soluble vitamin D can be produced by the body itself using sunlight. The intake of food covers only a small part. It can be stored in the cells for several months, which is especially important for the season of less exposure to sun. Vitamin D is required primarily in the intestines, bones and teeth, muscle tissue and the immune and hormone systems. In food it is found in herring, mackerel, egg yolk, liver and mushrooms.

Vitamin A -
the eye vitamin

Fat-soluble vitamin A (retinol) plays a major role in cell formation, bone formation, reproduction and ability to see. It is a radical scavenger and thus has a cell-protecting effect. A distinction is made between ``finished`` vitamin A, which is found exclusively in animal foods (milk, cheese, fish, liver) and provitamin A, which is found only in plants (carrots and green vegetables). This must first be converted with the help of fat.

Vitamin B12 -
the kicker

Water-soluble vitamin B12 is involved in blood formation, protects the cardiovascular system and is indispensable for the nervous system. A deficiency can cause irreparable damage, so care should be taken to ensure a sufficient supply. It is found almost exclusively in animal foods; vegetarians and vegans therefore suffer more often from a deficiency than people eating mixed food. It is present in fish, meat and offal as well as in a few plants, such as algae or fermented food.

Vitamin E -
the radical scavenger

The fat-soluble vitamin E is known as a powerful antioxidant and radical scavenger and is considered tob e a true fountain of youth. It slows down the aging process, protects the heart and arteries, promotes fertility and strengthens the immune system. It protects the cells from oxidative stress, but requires vitamin C and selenium to be fully effective. In food it is found in vegetable oils, nuts and cereal germs.

Vitamin K -
the blood coagulation vitamin

Fat-soluble vitamin K is involved in blood clotting and bone formation. A deficiency shows up with an increased tendency to bleed, a weak wound healing or severe diarrhoea. Part of the daily required amount can be formed in the intestine, the rest must be received through food. Food rich in vitamin K is spinach, eggs, soybeans, sauerkraut and beef.