Micronutrients – basics and importance for health
Micronutrients are nutrients that we need in small quantities – these include vitamins, minerals and trace elements.
Contents
- The difference between macronutirents and micronutrients
- Mikronährstoffe: Vitamine, Mineralstoffe und Spurenelemente
- Frequently asked questions about micronutrients
- What factors influence micronutrient requirements?
- What foods contain micronutrients?
- What do the nutrient reference values (NRV) on the packaging mean?
Micronutrients are nutrients that we need in small quantities – they include vitamins, minerals and trace elements. They are involved in numerous processes and contribute to maintaining normal bodily functions. Many micronutrients cannot be produced by the body itself, which is why they have to be supplied regularly through our diet.
The difference between macronutirents and micronutrients
Macronutrients and micronutrients fulfil different functions in the body.
Macronutrients include carbohydrates, fats and proteins. They are the main part of our diet, are required in larger quantities and serve, amongst other things, as a source of energy.
We need much smaller amounts of micronutrients. They are involved in a number of vital functions in the body, including the utilisation of ingested macronutrients or as metabolic regulators. The two nutrient groups are therefore closely related and form the basis of a balanced diet.
Frequently asked questions about micronutrients
What functions do micronutrients have in the body?
Micronutrients are involved in many vital processes. Amongst other things, they support our metabolism, the normal functioning of the nervous system and other key physiological processes.
The individual vitamins and minerals perform specific tasks and cannot replace one another. Often, several micronutrients work together and complement each other in their function.
Why is an adequate supply of micronutrients important?
An adequate supply of all micronutrients is crucial for metabolic processes to run smoothly. Either inadequate supply or an over-abundant supply can disrupt the internal balance and impair various functions.
Because many processes are closely interlinked, a micronutrient imbalance can affect several areas at the same time. Needs-based supply thus helps to maintain the normal functioning of our metabolism, immune system, nerves and muscles.
What factors influence micronutrient requirements?
Micronutrient requirements are influenced by various factors. These include, but are not limited to, age, weight, gender, stage of life, lifestyle and individual eating habits. Depending on the circumstances, these requirements may be heightened and/or dietary intake may be limited – both factors can lead to inadequate supply.
What factors influence micronutrient requirements?
Micronutrient requirements are influenced by various factors. These include, but are not limited to, age, weight, gender, stage of life, lifestyle and individual eating habits. Depending on the circumstances, these requirements may be heightened and/or dietary intake may be limited – both factors can lead to inadequate supply.
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What foods contain micronutrients?
Micronutrients are found in a variety of foods. These include plant-based foods such as fruits, vegetables, whole grains, nuts and seeds, as well as animal products such as dairy products, eggs, meat and fish.
The level of micronutrients in food is influenced by several factors, including origin, processing, storage and preparation.
What determines how well my body can absorb vitamins and minerals?
The term “bioavailability” describes how well micronutrients can be absorbed from food and then used by the body.
This is influenced by various factors, including the composition of the food (e.g. other nutrients, fibre content), the type of food processing, individual physical condition and also how well we have already been supplied. Exactly how these factors influence the intake of individual micronutrients is explained in this article.
What do the nutrient reference values (NRV) on the packaging mean?
The NRV (Nutrient Reference Value) indicates how much of a nutrient an average adult needs per day (100% NRV).
The NRV is a guideline, not an optimal or therapeutic value. The values are based on scientific reference amounts for the general population, but are not individual – neither age, gender nor special needs are taken into account, for example. You can find out more about reference values and individual differences in this article.
Key points at a glance
Micronutrients are nutrients that are required in small amounts and are involved in numerous metabolic processes. These include vitamins, minerals including trace elements – each with their own important function. Since many micronutrients cannot be produced by the body or can only be produced to a very limited extent, adequate intake must be provided by our diet.
How well the body is supplied with micronutrients is influenced by various factors, such as nutrition, a specific need at certain stages of life or lifestyle.
1 Vitamins B1, B2, B6, B12, C as well as copper, manganese and iron contribute to normal metabolism.
2 Vitamins B2, B6, B12, C, D, magnesium, biotin, manganese, copper, iron, zinc and selenium contribute to a normal immune system.
3 Vitamins B2, B6, B12 and C as well as magnesium help reduce tiredness and fatigue.
4 Vitamins C and E as well as selenium, manganese, copper and zinc help to protect cells from oxidative stress.
5 Zinc contributes to normal acid-base metabolism.
6 Magnesium contributes to normal muscle function.
7 Magnesium and calcium contribute to maintaining normal bones.