What are micronutrients?

What micronutrients are there?

Which foods contain them?

Micronutrients are a group of nutrients that the human body needs to properly carry out all its processes! Only very small amounts are required to achieve the full effect.

A balanced, varied diet of natural foods is important to cover the basic micronutrient requirements.

An overview of the most important micronutrients:
- Minerals
- Vitamins
- Essential amino acids
- Unsaturated fatty acids
- Antioxidants

What do micronutrients do?
- Important for metabolic processes within the cells.
- Support energy metabolism, cell growth, transmission of
nerve signals and formation of neurotransmitters.
- Component of hormones
- Essential for the function of certain enzymes
- Function of the immune system

Where can micronutrients be found?
- Fruit
- Vegetables
- Grains
- Nuts and seeds
- Animal products

The most important vitamins and their occurrence:

Vitamin A (Retinol)

Cod liver oil, turkey liver, butter

β-carotene (precursor of vitamin A, which the body can convert into vitamin A)

- Carrots, sweet potatoes, pumpkin, cantaloupe
- yellow and orange plant-based foods
- Fatty animal foods

Thiamine (Vitamin B1)

- Wheat germ, sunflower seeds, rolled oats, whole grains,
pine nuts, peanuts, peas
- Meat

Riboflavin (Vitamin B2)

- Whole grains, almonds, spinach, asparagus, broccoli
- Milk, eggs, poultry, beef, salmon, eggs, fish

Niacin (Vitamin B3)

- Whole grains, mushrooms, peanuts, avocados
- Fish, poultry, beef

Pantothenic acid (Vitamin B5)

- Avocado, sweet potatoes, legumes, mushrooms, broccoli
- Plain yogurt, poultry, milk, eggs, fish

Vitamin B6

- Whole grains, potatoes, plums, bananas, hazelnuts, walnuts,
beans
- Poultry, fish, pork

Biotin (Vitamin B7)

- Avocado, yeast, whole grains
- Liver, eggs, salmon, pork, cheese

Folate or folic acid (Vitamin B9)

- Beans, lentils, asparagus, peanuts, peas, corn
- Chicken

Vitamin B12

- Mussels, salmon, beef, fish, milk, cheese, eggs, poultry

Vitamin C

- Acerola, oranges, lemons, grapefruit, strawberries, kiwi, cabbage, spinach, broccoli,
- potatoes, tomatoes
- Meat

Vitamin D

- Mushrooms, nuts
- Fatty fish (especially salmon, herring, sardines, mackerel), eggs, milk

Vitamin E

- Olive oil, sunflower oil, almonds, hazelnuts, peanuts, spinach, carrots,
avocados

Vitamin K

- Cabbage, Swiss chard, parsley, broccoli, spinach, peas, cashews, soy oil, olive oil,
fermented foods

The most important minerals and their occurrence:

Calcium

- Tofu, rhubarb, spinach, almonds, beans, pak choi, cabbage, broccoli
- Milk, plain yogurt, cheese

Chloride

- Is contained in table salt and therefore in all products with salt

Potassium

- Beans, potatoes, plums, raisins, bananas, spinach, artichokes,
tomatoes, oranges

Magnesium

- Pumpkin seeds, almonds, cashews, bananas, beans, spinach, figs,
brown rice, cocoa powder (unsweetened), peanuts, pineapple
- Milk

Sodium

Is contained in table salt and therefore in all products with salt

Phosphate

- Lentils, peanuts, sunflower seeds, beans, almonds, whole grains
- Milk, plain yogurt, salmon, halibut, beef, poultry, cheese, eggs

Sulfur

- Nuts, legumes, onions, wild garlic, garlic
- Eggs, meat, shrimp, milk

The most important trace elements and their occurrence:

Chromium

- Broccoli, grape juice, sweet potato, apple, beans, tomatoes, bananas
- Beef, poultry

Cobalt

- Spinach, tomatoes, lentils, lettuce, potatoes
- Meat, fish, dairy products

Iron

- Beans, lentils, tofu, cashews, spinach, potatoes, raisins, plums
- Beef, oysters, shrimp, tuna, eggs, poultry

Iodine (intake as iodide)

- Potatoes, white beans, seaweed
- Fish and seafood, milk, eggs

Copper

- Sunflower seeds, cabbage, cashews, lentils, beans, mushrooms, cocoa powder (unsweetened
sugar), raisins, peanuts
- Liver, oysters, crabs, mussels

Manganese

- Brown rice, rolled oats, spinach, pineapple, almonds, pecans,
whole grains, sesame, peanuts, beans, sweet potatoes

Molybdenum

- Beans, lentils, peas, whole grains, nuts

Selenium

- Brazil nuts, whole grains, brown rice
- Crabs, salmon, halibut, pork, shrimp, beef

Silicon

- Millet, potatoes, spinach, peas, bell peppers, pears, grapes, strawberries,
bananas

Zinc

- Cashews, chickpeas, almonds, peanuts
- Oysters, beef, crab meat, poultry, pork, milk, plain yogurt, cheese

Isoleucine

- Peas, walnuts, whole wheat flour
- Chicken, salmon, egg

Leucine

- Peas, walnuts, whole wheat flour
- Chicken, salmon, egg

Lysine

- Pumpkin seeds, peas, tofu, buckwheat, walnuts
- Chicken, salmon, egg

Methionine

- Brazil nuts, sesame, broccoli, peas, spinach, corn, millet
- Salmon, beef, egg

Phenylalanine

- Soy, pumpkin seeds, peas, walnuts
- Poultry, pork, salmon, egg

Threonine

- Peas, walnuts, whole wheat flour
- Chicken, beef, salmon, egg

Tryptophan

- Soy, cocoa powder (unsweetened), cashews, peas
- Chicken

Valine

- Chlorella, spirulina, peas, whole wheat flour
- Chicken, cheese

The most important unsaturated fatty acids and their occurrence:

Omega-3 fatty acids

α-linolenic acid (ALA)

- Linseed oil, hemp oil, walnut oil, rapeseed oil, chia seeds

Eicosapentaenoic acid (EPA)

- Herring, tuna, sprats, salmon

Docosahexaenoic acid (DHA)

- Microalgae (Schizochytrium sp. and Ulkenia sp.)
- Tuna, sprats, salmon, herring, mackerel

Omega-6 fatty acids

Linoleic acid

Safflower oil, sunflower oil, wheat germ oil, corn germ oil, soy oil, sesame oil, chia seeds

Arachidonic acid

Pork lard, pork liver, egg yolk, tuna, liver sausage, pork, beef, chicken, camembert, salmon, mackerel

Omega-9 fatty acids

Oleic acid

Olive oil, cashew nut oil, almond oil, avocado oil, peanut oil, rapeseed oil and other fatty vegetable products

Pork, beef, goose fat and other fatty animal products

The most important antioxidants and their occurrence:

- Vitamin C
- Vitamin E
- Selenium
- Secondary plant compounds
- Beta-carotene (carrots, yellow fruits and vegetables)
- OPC (resveratrol, e.g. in grape skins)
- Flavonoids
- Anthocyanins (beetroot, blueberries)
- Lycopene (tomatoes)
- Zeaxanthin (spinach, bell peppers)
- Allicin (garlic)

Amino acids:

The human body consists of 20 percent protein. Proteins play an important role in almost all biological processes.

Amino acids are the basic building blocks of proteins. They fulfill many important functions in our body, as most of our cells, muscles and tissues are made of amino acids. They not only ensure cell formation, but also play a central role in the transport and storage of all nutrients. Amino acids influence the function of organs, glands, tendons and arteries. They are important for wound healing and tissue repair, especially for the formation of muscles, bones, skin and hair, as well as in all types of metabolic disorders. For example, renowned BBC journalist Mayion Jones confirmed that, unlike a few years ago, many doctors have confirmed that the intake of amino acids in the form of dietary supplements can have a positive effect. In the report, Jones and Eldman explain the changes in medical views as follows: "Unfortunately, many factors in our daily lives prevent us from providing our bodies with these important substances in a comprehensive and balanced way.
These factors include the harmful environmental effects of burning fossil fuels, the use of hormones in animals for meat processing, the intensive use of fertilizers in agriculture, and finally habits such as smoking and alcohol consumption, but also the loss of nutrients in food during processing.
Amino acids ensure an optimal supply of nutrients to the body, compensate for nutrient losses and contribute to well-being and vitality."

In Germany, a current DAK study concludes that older people, in particular, suffer from malnutrition. "If the body lacks minimal energy and nutrients, the organism cannot maintain its physical and mental function. Without the necessary vitamins, proteins (amino acids), trace elements and minerals, metabolic disorders with debilitating and severe complications threaten. Jones believes that almost all civilization diseases are the result of our metabolic imbalances. And the so-called amino acid pool is significantly involved in a balanced metabolism. The amino acid pool represents the total amount of free amino acids available in the human organism. The size of this pool is about 120-130 grams for an adult man. When protein is ingested with food, it is broken down into individual amino acids in the gastrointestinal tract and converted into new proteins in the body. This complex biochemical process is called protein biosynthesis. The entire amino acid pool is rebuilt and colloquially "exchanged" 3 times a day. New amino acids must always be supplied to the organism. Partly by protein biosynthesis, partly by food or by taking appropriate food supplements.

The goal is to always keep the amino acid pool in the perfect combination. If one or more amino acids are not available to the organism in sufficient quantities, protein formation can be weakened, and metabolism can only function to a limited extent. The following applies not only to older people, but also to younger people. Restricted nutrient supply can have many negative effects, including weight problems, hair loss, skin problems, sleep disorders, mood swings, erectile dysfunction, as well as arthropathies, diabetes or cardiovascular imbalance (high cholesterol, high blood pressure), menopausal symptoms. 

 

Arginine

Arginine, or rather its L-structured L-arginine, is a semi-essential amino acid. Arginine is involved in many metabolic processes and plays an important role in the treatment of heart disease and high blood pressure. Arginine improves blood circulation, strengthens the immune system, and has a positive effect on the male libido. According to one study, arginine promotes wound healing, improves fat burning and can be used in weight loss diets. Its role in lowering cholesterol levels is based on its function as a biological precursor to nitric oxide (NO).

Potency and sexual performance can be positively influenced not only by chemicals but also by certain amino acids. This applies in particular to the amino acids arginine and ornithine. The amino acid L-arginine improves blood circulation and oxygen supply to the coronary and peripheral vessels by releasing nitric oxide. People who consume more arginine have increased nitric oxide levels in their blood. Arginine nitric oxide relaxes the walls of blood vessels and improves blood flow throughout the body, including the erectile tissue of the penis. Arginine increases nitrite levels and makes the arteries more elastic. This effect can lower blood pressure and improve erectile function. In addition, nutrients and oxygen reach the organs faster via the blood, which has an overall positive effect on male potency, endurance and sexual performance.

The erection-promoting effect of arginine has been known for a long time. But only in the course of discussing the well-known potency pills are the benefits of this amino acid once again emphasized. After all, it works like a synthetic pill, but is cheaper and has no side effects. Unlike the well-known chemical potency pills, arginine does not work immediately - the effect on potency sets in after some time. The vasodilating effect of arginine also promotes hair growth, as the nitric oxides formed from arginine open the potassium channels of the cells, thus improving blood circulation to the hair root.

Furthermore, arginine helps to reduce insulin resistance and increase glucose tolerance and insulin sensitivity in type 2 diabetes. In addition to a healthy diet and continuous weight management in diabetics, this significantly helps to minimize insulin requirements.

The breakdown of proteins produces ammonia, a so-called cytotoxin. Too much ammonia in the body, for example because the liver is not functioning properly, can get into the brain and disrupt important functional processes. Too high ammonia levels can lead to insomnia. An additional intake of the amino acids arginine, ornithine and glutamine detoxifies the body and thus leads to improved sleep.

Collagen is also a protein that is a fundamental component of various connective tissues (e.g. cartilage) and bones. Arginine promotes collagen formation and is an essential component of bone formation. In addition, arginine supports the growth of osteoblasts, from which the actual bone mass is formed. According to a 2002 study, arginine deficiency can cause osteoporosis, especially in older women.

Carnitine

The naturally occurring chemical compound carnitine, or more precisely L-carnitine, is strictly speaking not an amino acid, but a dipeptide synthesized from the two essential amino acids lysine and methionine. Therefore, it is often classified as a conditionally essential amino acid. Carnitine plays an important role in the energy metabolism of animal and plant cells, improves the energy supply to brain cells and contributes to improving stress tolerance. It facilitates dealing with stress, be it psychological or physical. Carnitine is often referred to as a "fat burner" because of its fat-burning effect and the optimization of fat metabolism. So-called fatty acids serve as fuel for energy production in the mitochondria, the powerhouses of the cells. Valuable long-chain fatty acids can only pass through the inner mitochondrial membrane by esterification with carnitine, while medium-chain and short-chain fatty acids can penetrate the membrane without this biocarrier. In combination with regular exercise, carnitine helps to increase fat burning. This is beneficial for those who are trying to lose weight. The amount of carnitine determines the speed at which fat can be transported. Men and women have different needs, as men naturally have more carnitine in their red blood cells than women. Studies show that obesity can be associated with carnitine deficiency. In these cases, carnitine supplementation is useful.

A 2007 study showed that L-carnitine as a dietary supplement for the treatment of diabetes improves insulin sensitivity. It has also been shown to lower LDL cholesterol levels in diabetics and have a positive effect on blood lipids (triglycerides). By detoxifying free radicals, carnitine protects against oxidative stress and reduces the risk of cardiovascular, kidney and eye diseases. Diabetics are particularly susceptible to these diseases, as hyperglycemia attacks the blood vessels. The largest human organ, the skin, needs creatine to maintain its natural function. It supports connective tissue formation, skin metabolism and cell regeneration. Creatine is composed of the amino acids arginine and methionine, which are components of carnitine. Indirectly, carnitine thus plays an important role for healthy skin.

Glutamine

The amino acids glutamine and glutamic acid are chemically closely related. The human body can produce L-glutamine itself from L-glutamic acid with the help of glutamic acid-ammonium ligase. Given the many metabolic processes in which glutamine is involved, it is not surprising that glutamine is the amino acid with the highest concentration in plasma, muscle and cerebrospinal fluid. The need for glutamine increases with increasing physical and mental tension as well as increasing stress levels. External supplementation is recommended, as the body's own production of this important amino acid is often insufficient with increasing age.

The supply of important micronutrients promotes the production of new skin cells and delays skin aging. Therefore, a balanced diet is a basic prerequisite for healthy skin. An unbalanced and unhealthy diet can lead to acidosis, which can lead to an acid-base imbalance that leads to the destruction of cells and tissues. The amino acid glutamine plays a decisive role in a balanced acid-base balance. Toxic ammonia is excreted via the kidneys thanks to glutamine, basic ammonia molecules bind to acids and are also excreted. Another advantage: the bicarbonate needed to neutralize the body's own acids is saved.

The right supply of glutamine is important for elastic and firm skin. Because if not enough glutamine is available, the body takes the necessary protein from the muscle mass and converts it into glutamine and energy. As a result, muscle protein is lost, muscle chains become thinner and the entire skin sags. No wonder that glutamine is often referred to by scientists as the "fountain of youth from within".

Glutamine acts as a nitrogen and carbon source and as an important component for muscle building and maintenance. Amino acids are needed for nucleotide synthesis, and immune system cells and rapidly dividing cells, including hair follicles, rely on this energy source.

Glutamine can be converted into glucose in the kidneys without affecting glucagon and insulin levels. Glutamine counteracts fat accumulation in the diet by bypassing the fat accumulation normally caused by insulin. This can help you adjust your weight. There is also evidence that glutamine reduces the craving for sugar and alcohol.

The brain is protected from the toxic effects of ammonia during the synthesis of glutamine from glutamic acid. This protection against cytotoxicity prevents impaired brain function and improves long-term and short-term memory. Patients with fatigue and decreased mental performance often have a glutamate deficiency. This is associated with inner restlessness, insomnia and poor concentration. Glutamine increases the production of gamma-aminobutyric acid, or GABA. GABA is an important neurotransmitter and, like a gatekeeper, blocks the transmission of stimuli between nerve cells in the brain and acts as a natural tranquilizer. If you have enough glutamine for your body, you can build up GABA. Positive effects: peace of mind, balance in stressful situations, improved concentration, restful sleep.

Methionine

Methionine, in its natural L-form, is a proteinogenic amino acid. It is one of the essential amino acids and cannot be synthesized in the body. Therefore, the intake of the right foods and also food supplements is very important.

Sulfur compounds are found in all living organisms and have various functions. Besides cysteine, methionine is the only amino acid that contains sulfur. In addition, methionine plays an important role in the synthesis of many important proteins such as carnitine and melatonin. Methionine has a fat-dissolving effect and limits fat accumulation in the liver.

Articular cartilage primarily requires sulfur for its formation. If the organism has too little sulfur available, this does not harm a healthy person, but in patients suffering from osteoarthritis, a sulfur deficiency can impair the healing process of damaged tissue from the beginning of the disease. Studies show that cartilage in healthy people contains about three times as much sulfur as in patients with osteoarthritis.

It is advisable to increase the body's own sulfur production. However, sulfur cannot simply be taken in the form of tablets or food supplements, for example. Rather, a detour via the supply of the amino acid methionine has proven to be effective. Because in combination with B vitamins, it can form a variety of sulfur-containing compounds. Methionine is important in three respects: it has anti-inflammatory effects, relieves pain, and stimulates the formation of cartilage tissue. Due to its ability to form sulfur-containing chains and to cross-link with each other, methionine was also able to strengthen the hair structure.

 

Ornithine

Ornithine is a non-proteinogenic amino acid that plays a central role in the urea cycle. L-ornithine is formed from L-arginine by the uptake of water with the release of urea. It supports detoxification and thus contributes to liver health.

Ornithine is particularly important in the breakdown of ammonia, which reduces the performance of protein metabolism. In addition to supporting liver function and its detoxification, it accelerates wound healing and improves sleep patterns, which leads to improved erectile function.

Ornithine is broken down into arginine very slowly in the body. Ornithine is the perfect complement to arginine because its effect is long-lasting. The combination of both amino acids stimulates hormone secretion and insulin production, generally improves the body's regenerative capacity and significantly increases vitality.

Under normal circumstances, the body can produce sufficient amounts of these two amino acids itself. However, stress, illness and discomfort can reduce production. Therefore, it is advisable to increase the intake of foods containing arginine and ornithine. These include, for example, fish, meat, milk protein products, nuts, rice, soybeans and wheat. In addition, amino acids are also available in the form of tablets, powders or capsules. Combination products with the addition of other micronutrients such as zinc, B vitamins and/or biotin are particularly effective.

Taurine

Taurine is a breakdown product of the sulfur-containing amino acids cysteine and methionine. Contrary to popular belief, taurine itself is not an amino acid in the strict scientific sense, as it does not contain a carboxyl group. More precisely, it is the so-called aminosulfonic acid.

The importance of taurine for living organisms lies in maintaining organ and cell function. Taurine is readily supplied due to its ability to stabilize intracellular fluid balance, its antioxidant activity and its relatively high incidence in the myocardium. The concentration of the amino acid-like compound taurine in cardiac muscle cells is significantly higher than that of all other amino acids. At 50%, it occupies the largest part of the total free amino acid pool of the heart. Taurine has antiarrhythmic and inotropic effects on the myocardium. This means that it increases the regularity and strength of the heart's contraction. In addition to its blood pressure-regulating properties, taurine supplementation helps to lower high cholesterol levels, as taurine stimulates bile flow.