All you need to know about functions and meaning micronutrients for the body

We hear a lot about carbohydrates, fats and proteins. Every popular diet has its own approach to them. The role of micronutrients is often underestimated. Of course, the body needs them much less quantity, but this does not mean that they are less important. On the contrary many physiological processes of the body depend on micronutrients, and their deficiency can seriously affect health.

For example, vitamin C is involved in the synthesis of collagen, and, in the case of its deficiency, our muscles and skin become weak (scurvy). Also you should expect interruptions in the body with a lack of sodium or potassium involved in the regulation of blood pressure and heart rhythm. Even a slight deficiency of these minerals can seriously to harm health.

• What are micronutrients?
  • What do micronutrients do?
• Vitamins
  • Water soluble vitamins
  • Fat soluble vitamins
• Minerals
  • Macrominerals:
  • Trace elements:
• What micronutrients should you pay attention to first turn?
  • Choline
  • Vitamin D
  • Calcium
• Micronutrients and Vegetarianism
  • Vitamin B12
  • Iron
  • Zinc
  • Calcium
  • Sodium
• How to increase micronutrient intake?
  • Eat a variety of vegetables
  • Rule of four
  • Constantly update your menu
  • Prefer Natural Foods to Supplements
  • Eat foods that enhance your friend’s absorption friend

What are micronutrients?

Micronutrients is a broad term that means various vitamins and minerals. They are required by the body in much less than macronutrients (proteins, fats and carbohydrates), but necessary to maintain many body functions. Some micronutrients, such as vitamin D, are synthesized in our body, if the synthesis processes are not disturbed. The rest may be derived from food.

What do micronutrients do?

Vitamins and minerals are involved in a wide variety of processes. organism, including:

• Turn on / off genes
• The conversion of nutrients to energy
• Creating new fabrics
• Restoring the body from damage done by free radicals.
• Support for organs and systems

Vitamins

There are two types of vitamins: water soluble and fat soluble.

Water soluble vitamins

As you might have guessed, water soluble vitamins are those vitamins that dissolve in water and are secreted with urine.

These include vitamins such as:

• Thiamine
• Riboflavin
• A nicotinic acid
• B6
• B12
• Folic acid
• Pantothenic acid
• Choline
• Vitamin C
• Biotin

Fat soluble vitamins

Fat-soluble vitamins are soluble in fat and stored in the liver. May be toxic in excess.

These include:

• Vitamin A
• Vitamin B
• Vitamin E
• Vitamin K

Minerals

Minerals are divided into two categories: macrominerals and scattered elements. The first human body needs much more than secondly. Minerals such as sodium and potassium are also electrolytes and are vital for both the nervous and muscular activity, and for fluid balance in the body.

Macrominerals:

• Sodium
• Potassium
• Chlorine
• Calcium
• Phosphorus
• Magnesium

Trace elements:

• Chromium
• Copper
• Fluorine
• Iodine
• Iron
• Manganese
• Molybdenum
• Villages
• Zinc

What micronutrients should you pay attention to first turn?

A difficult question, the answer to which will depend on your age, gender, activity level, food preferences, prescription drugs, and so on. Many micronutrients You can get it just by following a complete diet.

In any case, here are a few micronutrients that people often missing:

Choline

Choline is important for mental activity, fat metabolism and cell integrity. Studies suggest that most people lack choline, which in turn negatively affects the work of the liver, heart and nervous system

Sources: Beef, eggs, soybeans, chicken, fish, mushrooms, potatoes and wheat germ.

Vitamin D

Vitamin D improves the absorption of calcium in the intestines, as well as important for bone health and immunity. Vitamin D is hard to get from food, but it can be synthesized in the body with sufficient access to sunlight and cholesterol. The problem is that most of us lack sunlight for synthesis the right amount of vitamin D, especially in the winter. AT As a result, many people don’t know about their vitamin deficiency. D.

Food Sources: fish oil, salmon, sardine, egg yolk, Vitamin D fortified dairy products

Calcium

Calcium is widely known for its role in strengthening bone systems, but this is not his only benefit. It is also important for heart and muscle work. People recently often exclude dairy products from your diet, replacing them with vegetable analogues. For this reason, many people are in short supply. calcium

Sources: Milk, yogurt, cheese, herbal analogues of dairy foods fortified with calcium, sardine, cauliflower, Chinese cabbage.

Micronutrients and Vegetarianism

Are you considering giving up meat or have long switched to plant nutrition? Veganism and Vegetarianism Do Not Deprive You the ability to get all the necessary micronutrients, but you need pay attention to those micronutrients that are easiest get using animal products:

Vitamin B12

Vitamin B12 can only be found in animal foods. Vegans and vegetarians should eat plant foods fortified vitamin (cereal, nutritional yeast, etc.), or purchase them in form of food supplement. B12 is important for many processes in the body and its deficiency can lead to damage to the nervous system, problems with mood and behavior, dizziness, and not only.

Iron

You can get iron from legumes, spinach and tofu, but iron from plant sources it is absorbed worse than from animals. Vegetarians and vegans need to introduce iron-rich plants in daily diet and combine them with foods, sources of vitamin C to improve the absorption of iron. Iron deficiency anemia can seriously affect the level of energy and human immunity

Zinc

Zinc can be found in many plant foods, for example, in legumes and nuts. But, like iron, plant zinc is absorbed the human body is worse than the animal. Zinc – a catalyst many enzymes and is involved in supporting immunity, healing wounds and cell division. Vegetarians and vegans should eat Zinc-rich plants as often as possible.

Calcium

Dairy products are a rich source of calcium, which, moreover, easy to digest, so the rejection of milk may end severe mineral deficiency. Vegetarians who abandoned milk and vegans must introduce a variety of foods into their diet, rich in calcium. These include: cauliflower, enriched Vitamin Cereal, Vitamin Enriched Vegetable Milk, tofu enriched with calcium, broccoli and Chinese cabbage. A lack of calcium can lead to bone fragility, especially in adulthood.

Sodium

The situation with sodium is slightly different, but it should also be mention. Sodium is physiologically necessary for human organism, but most people get it in abundance. High salt intake is associated with high blood pressure, heart disease, bone fragility and education kidney stones – and most of us will benefit from reducing its amount in the diet.

How to increase micronutrient intake?

Eat a variety of vegetables

Make sure your every meal contains three different vegetable. Make a list of vegetables you should eat every day, and which – at least – once a week. Contact attention to the season and the availability of vegetables.

Rule of four

Combine fruits, vegetables, whole grain carbohydrates, protein and vegetable fats at every meal. A variety of products – a variety of nutrients!

Constantly update your menu

Add new foods to your diet every week. Eat and raw, and processed foods. Some substances are lost in the process. preparations, while others only strengthen their concentrate. A varied diet is the best way to get enough micronutrients

Prefer Natural Foods to Supplements

Some dietary supplements contain too much. micronutrients, which increases the risk of poisoning. First try to get all the necessary substances from food, consider nutritional supplements only if necessary.

Eat foods that enhance your friend’s absorption friend

• Iron-rich foods + Vitamin C-rich foods
• Calcium Rich Foods + Vitamin C Rich Foods
• Fat soluble vitamins + vegetable fats