Micronutrients – Everything You Need to Know

Without nutrients , our body and a healthy diet cannot function. All processes within us are made possible in the first place by the nutrients required in each case, which is why our organism constantly needs these small supports in sufficient quantities.

We essentially distinguish between macronutrients (fat, protein, carbohydrates) and micronutrients (vitamins, minerals).

The most important thing in a nutshell:

According to a study ^​1​ by the German Nutrition Society, only 41% of respondents achieve the minimum recommendation of 250 g of fruit per day and thus ensure an adequate intake of micronutrients.

The supply of micronutrients is not difficult at all and you keep your own body healthy and fit.

What are micronutrients anyway? Which one and how much of it should you eat ? And which foods are suitable for this? In this article, we will clarify the most important questions about your body's nutrient supply and show you how you can quickly, easily and tastily support your cells with micronutrients.

What are micronutrients and macronutrients?

Simply put, macronutrients such as carbohydrates , proteins and fats are the body's energy suppliers, while micronutrients are required by the body but do not provide energy .

Instead, they have other important tasks to perform. For example, they strengthen the immune system, are important for the heart and circulation, and support blood formation and energy metabolism.

Micronutrients include vitamins , minerals and trace elements , as well as phytochemicals , essential fatty acids and amino acids . These substances are vital for our body and protect us from free radicals, for example. So they are important antioxidants. Furthermore, micronutrients are an important building block in the formation of messenger substances in our body.

However ,unlike macronutrients , our body cannot produce these vital nutrients on its own . So for a functioning metabolism, we have to take them with food. These substances, as diverse as they are, do not provide any energy.

Even if micronutrients do not provide energy, they are needed to build macromolecules or as a cofactor for important enzyme reactions .

For the micronutrient requirements of every person, a balanced diet, exercise and sport are just as important as growth, pregnancy, age, but also stress due to stress, smoking or illness. Individual and optimal nutrient intake is an important prerequisite for all processes in the body.

Thus, the body does not obtain energy from these nutrients – but what do we need them for? This is explained quite simply: the human organism needs micronutrients for pretty much all vital functions.

What are micronutrients and what do they do in the body?

There are a lot of micronutrients. Different micronutrients are thus also contained in different amounts and compositions in foods.

The body, in turn, has different daily requirements for these diverse substances. There are substances that the body needs in larger quantities and those of which it needs only very low concentrations. Some it can make itself, others it has to absorb from the outside, which is also called essential.

With some micronutrients, it is possible for the body to store and stockpile them over a longer period of time, but with others it does not succeed. You see, the variety of these little helpers is enormous. But which ones are actually among the important micronutrients in our body?

The functions of important micronutrients at a glance:

The functions of important micronutrients here at a glance:

Vitamins as micronutrient suppliers

Vitamins can be partly produced by the human organism itself , but not in sufficient quantity. Thus, the majority must be supplied through the diet .

A distinction is made between fat-soluble and water-soluble vitamins, whereby the latter in particular should be taken regularly, as your body cannot store them.

They support the body in countless metabolic reactions . Their task is largely to regulate the utilization of the energy-supplying macronutrients.

Thus, they are directly and indirectly involved in a variety of vital processes of the body. In addition, some vitamins are involved in very specific functions. Therefore, it is important that you pay attention to an adequate supply of these substances.

For example, vitamin B6 contributes to a functioning energy metabolism and the optimal functioning of the nervous system, while vitamin C ensures a strong immune system. Vitamin K also plays an important role in blood clotting.

In general, there are 13 vitamins in our body – 4 fat-soluble and 9 water-soluble, which should always be available in sufficient quantities for a fit organism.

Minerals

Minerals are essential, so they are only absorbed through food. They can be divided into quantitative and trace elements.

Quantitative elements include, among others, sodium, calcium and magnesium. Calcium is important for healthy bones, magnesium, for example, is essential for our muscle function.

While quantity elements occur in increased concentrations in the body, the body stores only a small amount of trace elements. The trace elements include, for example, iron, copper and zinc.

Iron is crucial for the red blood cells and the supply of oxygen to the blood and thus to the whole body, while zinc contributes to a stable immune system.

Minerals also perform a considerable amount of tasks in our organism. In this way, they are not only important building blocks of body structures such as bones, but also help activate enzymes or maintain the water balance.

Porridge smoothie bowl mango passion fruit without added sugar

Preparation time 5 min.

Total time 5 min.

Servings: 1

Ingredients

• 50 g Verival Porridge Smoothie Bowl Mango passion fruit
• 120 ml water, milk or plant drink
• 1 passion fruit (optional)
• 1 tbsp shredded coconut
• 50 g mango

Preparation

• Put 50 g of the porridge smoothie bowl in a bowl.
• Next, add 120 ml of water, cold milk or plant drink and mix the liquid well with the base.
• Let the mixture steep for 1 minute and then add toppings of your choice to your porridge smoothie bowl.
• Fresh fruit goes perfectly with this smoothie bowl. That's why we topped them with mango, passion fruit and shredded coconut.

How many nutrients do I need per day?

Do I need to count micronutrients? If there is an undersupply of micronutrients , this leads to physical discomfort and eventually, over a longer period of time, to serious illnesses.

Certain population groups are more affected by some deficiency symptoms . For example, women are more likely than men to suffer from iron deficiency, which can lead to fatigue and fatigue .

A lack of selenium, on the other hand, is particularly common among vegans . It impairs the function of the organs and can contribute to a disease of the heart muscle.

All these diverse micronutrients should not be underestimated. Only if they are available in sufficient quantities can we be fit and healthy.

However, the daily requirement for micronutrients varies individually and depends on various factors such as age, lifestyle and medication intake.

There may also be an increased need for certain diseases. Would you like to know what the ideal micronutrient intake looks like for you? In the following table, we have compiled a rough overview for your orientation.

The values for this correspond to the recommendations of the DGE , the German Nutrition Society.

These foods are particularly nutritious

There is almost no metabolic step in our body in which micronutrients are not involved. A healthy diet is therefore the basis of our health. It provides us with all the micronutrients for a healthy and energetic life.

From a practical point of view , for the sake of simplicity, you can orientate yourself on the intake of a wide variety of foods. The recommendations used for this are based on the Austrian food pyramid – for vegetarian or vegan diets , you can of course also use appropriately adapted food pyramids.

What are natural micronutrients?

In addition to adequate hydration, fruits, vegetables and legumes are at the bottom of the nutritional pyramid and thus form the basis of a healthy diet.

According to the German Nutrition Society , you should pay attention to an intake of five servings of plant foods per day, as they provide you with plenty of vitamins, minerals, fiber and secondary plant substances.

In addition, whole grains and potatoes should be in sufficient quantity on your daily diet. At this point, oats are particularly recommended, as they are not only full of vitamins of the B complex, but are also rich in complex carbohydrates and digestive fiber. Oatmeal and oat bran are therefore particularly healthy.

Other important nutrient suppliers are fats and oils, dairy and dairy products, and animal products. Vegetable oils in particular should be highlighted here, as they contain healthy unsaturated fatty acids as well as some fat-soluble vitamins.

By the way, nuts are an excellent source of healthy fatty acids – they contain not only healthy omega-3 fatty acids ,but also a variety of mono- and polyunsaturated fatty acids and fat-soluble vitamins and are therefore ideal as a snack in between.

What are synthetic micronutrients?

Most supplements, such as multivitamin tablets, are synthetically produced micronutrients. These do not differ in their structure from the nutrients naturally found in food.

In principle, therefore, the body cannot distinguish between synthetically produced micronutrients and micronutrients found in food.

A good basic supply should therefore contain all important vitamins, minerals and trace elements in a balanced ratio. Whether a dietary supplement is ultimately really useful and helpful always depends on the regularity of the intake, the nutrient content and the quality of the micronutrients used.

Vegan Strawberry Chia Overnight Oats with Cocoa (Gluten Free)

Creamy overnight oats based on Verival strawberry chia porridge with cocoa, banana, peanut butter and fresh strawberries.

Preparation time 10 min.

Refrigerator 30 min.

Total time 10 min.

Course: Breakfast

Keyword: strawberries, cocoa, overnight oats, vegan, vegan breakfast

Servings: 1

Ingredients

• 60 g (approx. 6 tbsp) Verival strawberry chia porridge
• 60 g (approx. 2 tbsp) soy yoghurt or other plant-based alternative
• 100 ml soy drink or other plant-based alternative
• 3 tsp cocoa powder
• 1/2 banana sliced
• possibly agave syrup or maple syrup at will

Preparation

• Fill the jar with around 60g Verival strawberry chia porridge (approx. 6 tbsp) and 3 tsp. cocoa powder. Mix well.
• Cut the banana into thin slices and add about half to the porridge.
  
• Top up the glass with 2 tablespoons of soy yoghurt and 100 ml of plant-based drink and mix well.
  
• Close the glass well and place in the refrigerator overnight or for at least half an hour.
  
• (In the morning) before enjoying, add the second half of the banana and fresh strawberries as a topping – done!
  

Conclusion

Like the energy-supplying macronutrients, i.e. carbohydrates, proteins and fats, the vital micronutrients are constantly consumed and must be reintroduced into the body daily and in sufficient quantities. The basis for this is a balanced diet with plenty of fresh fruit ( berries , fruits, etc.) and vegetables.

However, recent nutritional reports have shown that there is definitely a need for action in terms of micronutrient intake. A balanced diet with plenty of vitamins and minerals is not difficult at all.

At VERIVAL, we have set ourselves the goal of making your healthy diet as simple and delicious as possible. With our porridge , we provide you with all the important macro and micronutrients for breakfast. Thus, oxidative stress or a weak cardiovascular system ^​2​ has no chance. The best guide for a healthy breakfast .

In general, it is very possible to adequately cover your daily requirement for micronutrients with a balanced diet. In certain cases, supplements can help you with this – always in consultation with your doctor.

Discover porridge now

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