Micronutrients - the invisible heroes of your health

In a world where the temptation of keto, protein or intermittent fasting is omnipresent, it is easy to overlook the true conductors of nutrition: micronutrients. They hardly provide any energy themselves - but they release it. In this small universe, vitamins, minerals, trace elements and secondary plant substances control every movement of your body. Whether you want to run a marathon, concentrate on your work or simply energise your day - it all needs these invisible directors. You can find out what types there are in the overview below:

Micronutrients include:

• -Vitamins (A, D, E, K, B complex, C)
• -Minerals (magnesium, calcium, sodium, etc.)
• -Trace elements (iron, zinc, selenium, iodine, chromium)
• -Secondary plant substances (polyphenols, carotenoids, flavonoids)

These "little heroes" perform highly specialised tasks: Enzyme activation, hormone regulation, cell protection, immune defence, cell renewal - and even the control of your genes.

And no matter which diet you follow, one gap often goes unnoticed: according to studies, 70% of people in our region consume less than 80% of their daily requirement of magnesium and zinc. This means that the focus is no longer on sport or diet, but on substance.

Your cells are not rigid building blocks. They are living, dynamic systems. They produce proteins, generate energy, dispose of waste, repair DNA - and micronutrients play a central role in all of this.

Want some examples?

• -Magnesium (activates over 300 enzymes and is essential for almost every biochemical process in the body)
• -Vitamin C (protects your cells from oxidative stress and promotes collagen synthesis, which is essential for skin, tendons and blood vessels)
• -Zinc (influences wound healing, the immune system and even fertility)
• -Selenium (is a component of antioxidant enzymes such as glutathione peroxidase - your body's own cell defence shield)
• -Vitamin B12 (ensures functioning nerve conduction and healthy blood formation)
• -Iron (is responsible for oxygen transport in the blood - without it there is no performance engine)

Micronutrients are mainly found in fresh, natural foods. Each nutrient group has its favourite sources that you can incorporate into your diet:

• Vitamins:
• -Vitamin A: Liver, carrots, sweet potatoes, spinach, etc.
• -Vitamin C: e.g. citrus fruits, peppers, broccoli, berries, etc.
• - B vitamins: Wholemeal products, pulses, nuts, eggs, meat, and many more.
• -Vitamin D: Oily fish, egg yolk, mushrooms (sun-exposed), etc.

• Minerals:
• -Magnesium: almonds, spinach, oatmeal, bananas, and more.
• -Calcium: Dairy products, kale, sesame seeds, almonds, etc.
• -Sodium: Sea salt, vegetables, meat, etc.

• Trace elements:
• - Iron: Red meat, pulses, spinach, pumpkin seeds, and many more.
• -Zinc: Beef, pumpkin seeds, cashews, cheese, etc.
• - Selenium: Brazil nuts, fish, wholemeal products, and many more.
• -Iodine: Seaweed, iodised table salt, fish, etc.

• Secondary plant substances:
• - Polyphenols: Berries, green tea, dark chocolate, and many more.
• -Carotenoids: carrots, tomatoes, peppers, etc.
• -Flavonoids: citrus fruits, onions, apples, etc.

A balanced diet is the best way to obtain micronutrients. Nevertheless, in certain situations it can be useful to use nutritional supplements in a targeted manner - for example in the case of increased requirements, deficiencies or special phases of life such as pregnancy or intensive sporting activity.

In our affluent society, very few people have too few calories. However, many suffer from "hidden hunger" - micronutrient deficiencies that are barely noticeable but have serious consequences.

Particularly critical today are

• -Vitamin D (because we often spend too little time in sunlight)
• -Magnesium (which is quickly lost through stress, sport and sweating)
• -Omega-3 fatty acids (because there is often too much omega-6 in the diet and fish consumption is too low)
• -Iron and zinc (especially with a plant-orientated diet or digestive problems)
• -Iodine and selenium (the occurrence of which depends heavily on the regional soil)

Symptoms are usually diffuse: tiredness, listlessness, concentration problems, sleep disorders, susceptibility to infections or hair loss - often nobody thinks about micronutrients, neither those affected nor doctors.

In theory, you can get all the micronutrients you need from your diet. In practice, this is often more difficult because:

Especially in our active community with high demands, it is important to understand: Changing to a diet rich in micronutrients does not have an immediate effect. The body needs time for replenishment, cell regeneration and enzyme readjustment. This often takes weeks to months.

This is not an excuse, but a biological reality. Anyone expecting a skin transformation after a week of green smoothies will be disappointed. Those who stick with it usually experience noticeable improvements after 8 to 12 weeks: more energy, better concentration, stronger immune defences and more restful sleep.

Amateur athletes also benefit enormously: faster regeneration, fewer muscle cramps, better sleep quality and a more stable mood thanks to B vitamins, magnesium and omega-3. Fitness is not just training - fitness is cell work.

Micronutrients are not supporting actors, but secret protagonists. Those who only focus on calories and macronutrients often overlook what keeps the body efficient, resilient and healthy at its core. Whether in a crunchy kale salad, a handful of almonds or a juicy piece of salmon - the invisible heroes are everywhere waiting to be utilised.

And the best thing is: if you supply your body with micronutrients, you are investing in long-term energy, regeneration and cell protection.

You may be wondering now: What actually happens to all the micronutrients once they have arrived in your body? The answer is fascinating: they act as both master builders and bodyguards. Some repair damaged cell walls, others protect your DNA from free radical attacks or control how quickly your cells renew themselves. This is exactly where the next part of our series comes in: Cell protection & cell renewal - How micronutrients heal your body from the inside. There we dive deep into the invisible world of your cells and show you how nutrition makes the difference between rapid ageing and sustainable regeneration."