micronutrients
Small size, big impact
This overview is essential to do with context and background for an increased need for micronutrients
familiar and help you make up for existing deficiencies in micronutrients
.
The following information provides an overview of the functions of key vitamins, minerals and trace elements
and recommendations on the practical implementation in everyday life.
Increased need for nutrients
Never was the food supply so abundant and diverse as today. Advances in technology make it possible
that we be more comfortable and move less. The shadow side of our existence
in "paradise" is that about half of the population in industrialized countries is overweight
. Nevertheless, many people do not adequately address all the important nutrients. The use of our planet
leaves plenty of traces of our immune system and calls out the time. This requires a higher nutrient uptake
than 100 years ago.
are today almost all fruit and vegetables all year round. To ensure this,
much is harvested immature, and long transport distances and storage times exposed. The fact that the nutrients
often on the Route remain is understandable. Likewise, industrial processing, such as sterilization or
crushing, leading to significant nutrient losses.
Our body engages in an unbalanced diet back first on the nutrients, resulting in a lack
often makes only much later stage, we can already take countermeasures at the first sign,
for example, low blood values, already successful.
The need for vitamins, minerals and trace elements may increase by several factors.
includes:
nicotine alcohol
stress disorders, a decreased capacity of the intestine with to bring
(such as Crohn's disease, celiac disease or ulcerative colitis)
mental and physical stress
intense sunlight
pollutants in the air, food and water
pregnancy and lactation
age
"macro and micro nutrients
macronutrients provide energy and make up the largest portion of our diet.
These include carbohydrates, protein and fat.
The micronutrients are about 45 vitamins, minerals and trace elements, but also
several thousand substances of plant origin (phytochemicals).
vitamins are essential for the body, ie they do not or are not produced in sufficient quantities
the organism. Therefore, a sufficient supply of "outside" very important.
occupies a special position here the vitamin D. It can be synthesized by sunlight on the skin
.
Minerals are inorganic nutrients and are divided into volumes and trace elements.
The nutrient density of a food is the ratio of nutrient content based on the
energy. On the basis of nutrient density, the quality of the food and thus assessing the health value
. The higher nutrient density, the lower the ratio
between the nutrient and energy content.
Since the energy needs of the people has declined in industrialized societies, however, the supply of essential nutrients
such as vitamins do not, foods with high nutrient density
are preferred.
Tip:
We should prefer foods that are rich in essential vitamins, minerals, trace elements and
phytochemicals, but low in calories.
A nutrient-rich diet does not mean that everything should be eaten, but a
optimization of food selection.
"occurs when and how a micro-nutrient deficiency?
A vitamin and mineral deficiency does not suddenly on, but often develops over
years. In case of insufficient supply the body's first memory is emptied (this
may take some years). If the memory is exhausted, the
metabolic functions are no longer perceived sufficient. This can be expressed in
different characters.
A light, nutritional deficiencies can usually resolve quickly.
often suffices to switch to a balanced, nutritious diet. High on
want this plant foods and low-fat animal products in smaller quantities.
is possible that you suspect a lack of specific Nutrients from the
should then be examined individually. The following tables show, in which
foods are particularly abundant.
»General signs of nutrient deficiency
Symptom: Possible flaw:
poor concentration, restlessness, iron, magnesium, B vitamins, zinc
general fatigue, iron, magnesium, potassium, calcium,
vitamin C, B vitamins
eyes flicker," Blackout - Hunger tremor "Carbohydrates
vision vitamin A, M-carotene
weakness iron, magnesium, B vitamins, protein
muscle cramps of iron, calcium, potassium, sodium
muscles of iron, magnesium, Calcium
dyspnea, shortness of iron, vitamin B2
immune disorders magnesium, iron, zinc, selenium,
vitamin B6, vitamin C
»Summary of key minerals and trace elements
nutrient
magnesium
calcium
potassium
zinc
copper
iron
selenium
iodine
functions
the organism
mineralization of bone
and teeth, Muskel-/Nervenreizbarkeit,
enzyme activation,
involved in heart function,
influence insulin sensitivity
and distributable
component of bones and
teeth stabilized cell membrane,
for muscle contraction and -
relaxation, for blood clotting,
enzyme block
water balance, acid-base
budget
enzyme activation, involving
the
conduction
enzyme component Therefor
insulin production, release, -
storage,
important for immune system,
antioxidant
skin metabolism, wound healing
enzyme block, bone block,
nerve block for function
of red blood cells
block of red
blood cells,
oxygen transport
enzyme block,
antioxidant
thyroid hormones,
cell growth,
regulation of
energy metabolism
occurrence
in the food
whole grains, green
vegetables, legumes,
meat, fish, milk (-
products), fruit
milk (products),
whole grain cereals,
nuts, legumes,
vegetables, fruit
meat, vegetables, fruit,
brewer's yeast, potatoes,
quinoa, legumes,
blackcurrants
(including juice)
meat, fish, oysters, egg,
milk (products), legumes
(especially lentils), oats,
whole wheat flour
offal, fish , nuts,
whole grains, legumes, mushrooms
meat, whole grains, Spinach,
peas, mushrooms,
millet, oats, amaranth,
apricots, sunflower seeds,
almonds
meat, fish, offal,
nuts, legumes,
wholemeal
marine fish, shellfish,
iodized salt, milk (-
products)
supply / recommendation
per day
300-350 mg
1.0 to 1.2 g
2.0 - 4.0 g
12-25 mg
1.5 - 3.0 mg
10 - 20 mg
20-100 mg
0.18 to 0.26 mg
Mangelerscheingungen
tingling, muscle weakness,
tremors, convulsions, heart rhythm disturbances, numbness
,
fatigue, immune disorders,
Behavioral problems (especially at
children)
tingling of the skin, bone loss,
tetany (muscle spasms),
cataract
nausea, muscle weakness
anorexia, paralysis,
constipation
loss of appetite, smell
/ taste disturbance, poor
wound healing, increased
susceptibility to infections, hair loss,
skin problems (eczema, acne),
immune disorders, nausea
anemia, osteoporosis, Nervenund
immune disorders, no
skin pigments
fatigue, infections,
anemia, impaired growth
muscle disorders, thyroid
and immune disorders,
impaired degradation of peroxides
goiter, decreased metabolic rate,
behavioral and
learning disorders in children,
exhaustion
»Summary of important vitamins
nutrient
vitamin A
beta-carotene
vitamin E
vitamin D
functions
the organism
growth of skin and
mucous membranes, immune system,
vision, antioxidant,
reproductive
antioxidant
precursor of vitamin A
antioxidant, antithrombotic
effect, vitamin K antagonist
deposition of calcium in the
bone, hormone
occurrence
in Food
pig liver, butter,
egg yolks, milk
green and red vegetables,
apricots
vegetable oils: wheat germ,
corn oil, sunflower oil, egg,
nuts, seeds, whole grains
fish, offal, mushrooms,
cheese, milk, butter,
yolk
supply / recommendation
per
days from 0.8 to 1.0 mg
2 - 5 mg
12-15 mg
5 mg (15-65 years)
10 micrograms (> 65 years)
Mangelerscheingungen
night blindness, damage to the cornea
, anemia disturbances
of tooth development and bone growth
impairment of detoxification and antioxidant
Increased oxidation of fats
rickets,
osteomalacia
»Summary of important vitamins (continued)
nutrient
Vitamin C
Vitamin B1
Vitamin B2
vitamin B6
folic acid
niacin
coenzyme Q10
functions
the organism
antioxidant immune function,
wound healing, detoxification,
structure and Regeneration
connective tissue
coenzyme *, excitation of nerve
coenzyme *, vision,
skin metabolism
coenzyme *, blood formation,
methionine-homocysteine
metabolism
blood formation, cell formation,
coenzyme *
methionine-homocysteine
metabolism
skin metabolism ,
coenzyme in energy metabolism
antioxidant
energy metabolism
occurrence
in food
fruit (citrus fruits, exotic
fruits, berries),
peppers, cabbage,
rosehip, sea buckthorn
brewer's yeast, meat, whole grains,
potatoes, milk
brewer's yeast, meat, fish
wholemeal , milk (products).
vegetables
meat, fish, whole grains,
cheese, vegetables, potatoes
brewer's yeast, whole grains, green
vegetables, lettuce,
tomatoes, potatoes
meat, fish, eggs, milk,
potatoes, whole grain cereals
meat, fish, eggs, vegetable intake
/ recommendation
100 per day mg
1.0 to 1.3 mg
1.2 to 1.5 mg
1.2 to 1.5 mg 400 mcg
Pregnant women: 600 micrograms
13-17 mg
15-20 mg
Mangelerscheingungen
fatigue, exhaustion,
poor wound healing,
susceptibility to infections, bleeding
skin and mucous membranes,
scurvy
fatigue, irritability,
muscle weakness,
neuritis
fissures at the corners
Elevated homocysteine levels
anemia, Neuralrohldefekt
the unborn,
atherosclerosis, increased homocysteine levels
skin and mucous membrane changes,
diarrhea, headache
, Fatigue
impairment of cellular
energy production,
defective cell protection,
limited Antioxidationt
* Coenzyme = substance that is involved in enzyme reactions, so-called "aid", transmits protect, for example, ions, electrons or molecules
"nutrients - appropriate preparation
vitamins and other micronutrients are sometimes very sensitive to light and heat.
salad may have lost, for example, already in storage up to 90% of its vitamin content.
Therefore, store fruit and vegetables only briefly at about 5-10 ° C in the dark. Consume it
as fresh as possible and at best about half of them as raw
»Tips for careful preparation
food until just before the meal prepared
food washed briefly under running water
vegetables too finely chop
vegetables briefly cook in the place covered pot with little water or steam ,
so it still has a crisp bite reuse
cooking water from vegetables to upgrade (except spinach)
cooked vegetables, finely sliced, raw
potatoes cooked in their skins (Pell or baked potatoes)
rice or quinoa with two parts water cook, so you have to pour water
(it contains valuable Minerals)
meat or fish fry grease or baked, not fried
»Recipes
Kräuterflip (4 servings)
500 ml kefir with 50 g of mixed, chopped herbs and 1 / 2 squeezed lemon whip, with
herb salt, pepper, garlic powder to taste spicy . 10 hazelnuts chop and sprinkle over the
drink.
Rich in calcium, vitamin C, vitamin E and magnesium
Daal - Indian lentil dish (4 servings) 250 g red lentils
wash and cook covered with water about 10 minutes. 1 green chili pepper
(or dried chili pepper) Wash, core and chop. 2 tomatoes, wash and chop finely
. 1 large onion Peel, dice and fry in 1 tablespoon olive oil. Peel and chop 1 clove garlic
, and sauté. The tomato and chili pepper sauté well. Add the onion and vegetable
mass of the lens and pull everything together for 5-10 minutes. Each
a 1 / 2 teaspoon ginger, cardamom, cumin spicy taste and sprinkle with finely chopped 1 / 2 bunch parsley
.
fit given yogurt and whole grain rice or wild rice.
Rich in beta carotene, copper, zinc, potassium, selenium, folic acid, vitamin E
fish filet with pepper sauce (4 servings)
chopped For the sauce 4 red pepper, 2 shallots, diced 1 clove garlic crushed
and 1 pint of white wine in a saucepan and cook.
600 g fish fillets (cod or salmon) with juice of 1 / 2 lemon drizzle and pepper and sauté
4 minutes; then carefully lift out.
pepper sauce to taste and puree. Fish with the sauce and garnish with 2 tablespoons chopped
herbs (eg dill and parsley), sprinkle.
Rich in iodine, vitamin D, vitamin C, vitamin B2, vitamin B6, beta carotene, magnesium
Tips and variations:
It looks appealing, if part of the paprika before pureeing set aside
and then back to sauce is added.
curd rolls (4 servings)
500 g whole wheat flour 2 tsp baking powder and 2 teaspoons salt.
500 g cottage cheese 2 eggs and knead. Bun shape at will and in sesame, poppy or sunflower seeds
diving. Bake at 180 ° C for about 20-30 minutes.
Rich in calcium, vitamin B1, vitamin B2, vitamin B6, vitamin D, vitamin E, vitamin A, selenium,
magnesium, copper, iron, zinc, biotin, folic acid, coenzyme Q10.
Tips and variations: For
knead buns 2 tablespoons honey and maybe raisins and cinnamon.
"tips and suggestions for a nutritious diet
Frozen foods offer more nutrients than canned in jars and cans.
Prefer fresh, as little processed food.
fruit and vegetables, which are in season, is naturally ripened and harvested, ie it is
nutritious and taste better, unlike winter tomatoes in the greenhouse
.
sprouts or fresh and frozen herbs are suitable for vitamin and mineral
appreciation of food. In addition, fresh herbs give a more intense flavor
.
drink high-quality fruit and vegetable juices, preferably freshly squeezed.
pampered best to five times a day with meals or juices from fruit and vegetables
- to paraphrase the slogan "Five a day".
Use They often times ginger. He is anti-inflammatory.
you heat butter more than once as possible, then form cell-damaging
fat loss products. These are also more abundantly present in salami and Parmesan cheese
. It would be ideal, therefore, these foods against other parties (eg
turkey breast, boiled ham, sliced and cream cheese).
If you increase the homocysteine levels, eat plenty of foods rich in vitamin B6 and B12
containing and folic acid (B6: fish, lean poultry, cereals, potatoes, sprouts, avocado,
green beans, bananas, B12: low-fat dairy products, traces in pulses; Folic acid: spinach, cabbage
vegetables, whole grains, low-fat dairy products).
Straight women often have a lowered iron levels in the blood. Iron occurs both in animal products
(beef, pork) and in plants (amaranth, millet, oats). The inclusion of
plant foods is somewhat less than of animal, but can be improved by vitamin C.
is advantageous, for example, a glass of orange juice or a raw bell pepper to the whole wheat bread or oatmeal cereal
with fresh fruit.
iodine deficiency occurs in our latitudes on very often. It makes sense, therefore, at least 1 x per week to eat fish
. Good iodine sources are also Mushrooms, broccoli, carrots and cottage cheese. Add salt sparingly
with iodized salt.
Calcium is important not only for the bones. Much calcium can be found in milk and milk products, cheese, sesame
or calcium-rich mineral waters. The earlier assumption that phosphate (eg in meat and sausage products
and cola drinks) reduce calcium absorption, could not be confirmed. Compared
2-3 servings of meat a week so there are no objections.
Dr. Rainer Didier
specialist in general medicine
classical homeopathy, nutritional medicine, medical hypnosis
Nordhofstr. 173
32130 Enger
Tel: 05224-994677
Mobile: 0171-6173744 www.dieSanfteMedizin.de
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