Cell protection & cell renewal - How micronutrients heal your body from the inside

Your body consists of around 30 trillion cells - each one a small marvel. Some divide rapidly, such as skin and intestinal cells, while others are long-lived, such as nerve cells. But regardless of whether they are short-lived or long-lived, cells are constantly under attack - from free radicals, UV rays, environmental toxins, stress or even intense physical exertion. And this is where nutrition comes into play: with the right selection of micronutrients, you can protect your cells, support repair mechanisms and promote your body's ability to regenerate.

Cell protection is not an abstract biology topic, but a highly practical one. Because when your cells age, are insufficiently repaired or suffer damage, this manifests itself in tiredness, ageing skin, reduced performance - and even serious illnesses. The good news is that a lot can be controlled with nutrition.

The most important task of micronutrients in the context of cell health is to protect against oxidative stress. This sounds cumbersome, but is easily explained: free radicals - unstable molecules - are produced in every metabolic process, especially under stress such as intensive sport, stress or smoking. In moderation, they are even useful, for example as a signalling device for adaptation. But when there are too many, they damage cell walls, proteins and DNA. This is called oxidative stress.

This is where antioxidants such as vitamin C, vitamin E, carotenoids or secondary plant substances come into play. They neutralise free radicals before they can cause damage. But balance is crucial: too few antioxidants accelerate cell ageing, too many can hinder training adaptations. The body loves balance.

Cells renew themselves continuously. Skin cells about every 28 days, the intestinal mucosa within a few days. However, regeneration is not just replacement, but also adaptation: muscles thicken through new protein structures, immune cells learn new strategies after infections, and even your DNA is repaired.

The body needs micronutrients as building blocks and co-factors for all these processes:

Science clearly shows that variety is key. No single superfood provides everything you need. A colourful mix of foods is crucial:

A central keyword is telomere length. Telomeres are the protective caps on your DNA that shorten with each cell division. The shorter they become, the higher the risk of ageing and disease. Studies show: A diet rich in antioxidants, omega-3 fatty acids and fibre can slow down the shortening of telomeres.

This does not mean that we become immortal - but we can positively influence the natural ageing process. Nutrition acts like a brake pedal here.

Things get exciting when we combine nutrition with training. Intensive stress generates free radicals - this is initially stress for the cells. But the body reacts by adapting: more antioxidants are produced and mitochondria multiply. This effect - called hormesis - explains why training makes you healthy.

But without a sufficient supply of nutrients, the system collapses. If you train hard but eat poorly, you run the risk of damaging cells rather than strengthening them. Therefore, the more intensively you train, the more consciously you should organise your diet.

Cell protection and cell renewal are not lifestyle platitudes, but biologically based processes that have a decisive influence on your quality of life. Nutrition is your strongest lever here - not a supplement, not a trend, but the daily selection on your plate. Micronutrients act like small, invisible mechanics that repair, protect and keep your cells young.

If you understand what happens on the inside, you make better decisions on the outside. Your body won't thank you with instant miracles, but with something much more valuable: a robust foundation for health, energy and longevity.