WHAT ARE MICRONUTRIENTS? EVERYTHING ABOUT THE LITTLE HELPERS

Whether in green vegetables, crunchy nuts or fresh fruit - micronutrients can be found in almost everything we eat. And yet many people don't know exactly what this term means. What exactly are micronutrients? They sound small and inconspicuous - but their influence is huge! We explain to you very easily what micronutrients actually are, which ones there are, which ones the body needs every day and how you can easily get enough micronutrients!

Table of Contents: 

1. what are micronutrients?

2 What micronutrients are there?

3. which micronutrients does the body need every day?

4. how do I get enough micronutrients?

What are micronutrients?

Think of your body as a small, hard-working factory. To ensure that everything runs smoothly - from clear thoughts and a good mood to a functioning immune system - the factory not only needs materials (macronutrients such as carbohydrates, fat and protein), but also very special little helpers: micronutrients.

These little assistants consist of vitamins, minerals and trace elements. They ensure that electricity flows in the body, the gears mesh and the immune system doesn't take a vacation.

Without it, many processes in the body would simply ... come to a standstill. It's a bit like a factory without running electricity: the raw materials would be there, but they wouldn't be processed - nothing would happen!

What micronutrients are there?

Okay, now you know that micronutrients are little helpers in the body, without which many bodily functions would not work. But what micronutrients are there actually? In general, there are three groups: vitamins, minerals and trace elements.

1. vitamins - the all-rounders

You coordinate and control countless processes in your body factory - from energy management to quality control. Without them: standstill on the executive floor

Fruit and vegetables are vitamin bombs!

Fat-soluble vitamins (are absorbed from food & stored in case of excessive intake):

• Vitamin A (retinol)
• Vitamin D (cholecalciferol)
• Vitamin E (tocopherol)
• Vitamin K (phylloquinone / menaquinone)

Water-soluble vitamins (cannot be stored and should be replenished regularly):

• Vitamin B1 (thiamine)
• Vitamin B2 (riboflavin)
• Vitamin B3 (niacin)
• Vitamin B5 (pantothenic acid)
• Vitamin B6 (pyridoxine)
• Vitamin B7 (biotin, also: vitamin H)
• Vitamin B9 (folic acid / folate)
• Vitamin B12 (cobalamin)
• Vitamin C (ascorbic acid)

2. Minerals - the construction site managers

They ensure that load-bearing structures such as bones, muscles and nerves function smoothly. No stability without them - the basic framework of the factory!

• Calcium
• Magnesium
• Potassium
• Sodium
• Chloride
• Phosphorus
• Sulphur

3. trace elements - the specialists for precision work

They rarely occur, but when they do, they are located at the crucial switches: for the immune system, cell protection or oxygen transport - barely visible, but indispensable!

Essential trace elements:

• Iron
• Zinc
• Selenium
• Iodine
• Copper
• Manganese
• Chrome
• Molybdenum
• Fluoride (controversially discussed, but officially often mentioned)

Non-essential trace elements (e.g. not necessary for everyone):

• Nickel
• Silicon
• Vanadium
• Cobalt
• Boron
• Arsenic (probably important in extremely small quantities - but be careful!)

So, what are the micronutrients? Here is a brief summary:

Category	Number	Examples
Vitamins	13	A, B1-B12, C, D, E, K
Minerals	7	Calcium, magnesium, potassium ...
Trace elements	approx. 10-15	Iron, zinc, iodine, selenium ...

 

Which micronutrients does the body need every day?

So now you know what micronutrients are and what they actually are. And which ones should you worry about now? There really is no universal daily list that "the body wants every day" - the individual needs situation is crucial: age, gender, state of health, pregnancy, activity level, etc.

BUT - Here is a list of vitamins and minerals recommended daily by the German Nutrition Society or EFSA:

• Vitamin C
• Vitamin B1 (thiamine)
• Vitamin B2 (riboflavin)
• Vitamin B3 (niacin)
• Vitamin B5 (pantothenic acid)
• Vitamin B6 (pyridoxine)
• Vitamin B7 (biotin)
• Vitamin B9 (folic acid)
• Vitamin B12 (cobalamin)
• Magnesium
• Potassium
• Calcium
• Zinc
• Iron
• Selenium
• Iodine

Why do you need these micronutrients every day? Quite simply because your body can't store everything - vitamin C, for example, runs out faster than you can say "lemon". And because your body is a real 24/7 operation that needs new little helpers every day to keep everything running smoothly.

The tricky thing is that a deficiency doesn't become noticeable overnight - it creeps in very quietly. You often only notice it when your energy levels drop, your concentration wanes or you simply don't feel well anymore.

How do I get enough micronutrients?

With a normal, varied, conscious diet, you should get enough micronutrients from your food. However, stress, an active lifestyle or certain eating habits - vegan, for example - can change your micronutrient requirements. It can be a challenge to get all the nutrients you need.

How do you get enough micronutrients? Start with your diet!

So how do you ensure that your personal factory - i.e. your body - is supplied smoothly at all times? We'll give you a few tips to help you do just that:

1. Eat colorful!
   Colors on your plate mean a variety of nutrients, for example green spinach or broccoli, red tomatoes or berries & orange carrots or a delicious mango: eating rainbow = filling up on micronutrients!
   
   
2. Nuts, seeds & wholegrains - the powerhouses
   Almonds, linseed, oatmeal & co. are packed with micronutrient power: a spoonful here, a handful there - and that's your nutrient upgrade.
   
   
3. Good fats & animal sources (if you like)
   Fish, eggs, cheese and meat (in moderation) provide, among other things:
   - Vitamin B12
   - Iron
   - Vitamin D (in fatty sea fish)
   → Are you veggie or vegan? Then make sure you get a good combination of plant-based sources and use sensible supplements if necessary.
   
   
4. Sun & fresh air = vitamin D boost
   In summer, sunlight helps you to produce vitamin D - but: In winter, this is often not enough.
   → Here, it is often worth taking a targeted supplement (after consulting your trusted healthcare professional).
   
   
5. Targeted supplementation - smart instead of indiscriminate
   If you know that you have an increased requirement, help:

• Supplements with clearly declared ingredients
• Have blood values checked for targeted care
• Micronutrient concentrates

Would you like to supplement micronutrients alongside your healthy diet? Then take a look at our VITAL FLOW. The micronutrient concentrate is your daily companion with over 70 plant-based ingredients, combined with 15 vitamins and minerals for your immune system¹, your energy² and your clear head³. Thanks to the liquid form, your body can absorb the nutrients particularly well.

TO VITAL FLOW

¹ Vitamin C, vitamin D, vitamin B₆, vitamin B₁₂, folic acid, iron and zinc contribute to the normal function of the immune system.

² Vitamin B₂, vitamin B₆, vitamin B₁₂, niacin, pantothenic acid, folic acid, vitamin C, iron and magnesium contribute to normal energy metabolism and to the reduction of tiredness and fatigue.

Iron and zinc contribute to normal cognitive function. Pantothenic acid contributes to normal mental performance.

A balanced, varied diet and a healthy lifestyle are important.

If you want to supplement your conscious diet with micronutrients: VITAL FLOW