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- Definition: What are micronutrients?
- Want to know your ideal weight? Take the quick test!
- Vitamins:
- Minerals
- A few practical tips to help you get all the vitamins, minerals and trace elements you need in a day!
- The importance of having a varied diet
- Food choice and preparation
- Variety is balance
- Stock up on vitamins
- Why you should shop organic, local and seasonal
- Why you should have a diet full of wholegrain cereals, legumes and nuts
- Hydration is essential
- Cooking techniques
- Conclusion: Towards a healthier, balanced diet
Definition: What are micronutrients?
Micronutrients are elements that are essential for the body to function properly. Unlike macronutrients such as carbohydrates, fats and proteins, which provide the energy our bodies need, micronutrients do not provide energy.
However, they are essential for many biological processes, including regulating metabolism, maintaining healthy bones and the immune system, and preventing chronic diseases.
Micronutrients fall into three main categories:
- Vitamins
- Minerals
- Trace elements
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Vitamins:
Vitamins are essential, playing an important role in our body’s growth and balance, and each one has a very specific role to play. Apart from two exceptions (vitamins D and K2), the human body is not capable of manufacturing them, which is why they are mainly provided by food. Vitamin requirements are very low and are measured in milligrams or millionths of a gram, but they are very powerful.
List and classification of vitamins
Vitamins fall into 2 main families:
Water-soluble vitamins:
- Vitamin B1 (Thiamine)
- Vitamin B2 (Riboflavin)
- Vitamin B3 (PP Nicotinamide)
- Vitamin B5 (Pantothenic acid)
- Vitamin B6 (Pyridoxine)
- Vitamin B8 (H or Biotin)
- Vitamin B9 (Folic acid)
- Vitamin B12 (Cobalamin)
- Vitamin C (Ascorbic acid)
Fat-soluble vitamins :
- Vitamin A (Retinol)
- Vitamin E (Tocopherol)
- Vitamin K (Phylloquinone and Menaquinone)
- Vitamin D (Cholecalciferol)
Minerals
Mineral compounds play a biological role in the body and are therefore essential to the proper functioning and state of health of our organism. They represent between 4 and 5% of the body’s weight. Some are said to be “essential”, meaning that the body needs them vitally, while others are said to be “useful”.
List, classification and categorisation of minerals!
Minerals can be classified into different categories depending on whether they are found in small or very large quantities in the body. We distinguish between them by calling them “mineral salts or macroelements” when they are present in large quantities and “trace elements” when they are present in small quantities.
Mineral salts or macroelements
These minerals (or macroelements) are present in food in the form of salts. They are required in relatively large quantities. Mineral salts contribute to vital functions such as building and maintaining healthy bones and teeth, regulating body fluids and transmitting nerve signals.
List of mineral salts or macroelements:
- Calcium Ca
- Chlorine Cl
- Magnesium Mg
- Phosphorus P
- Potassium K
- Sodium Na
- Sulphur S
Trace elements
Trace elements are micronutrients, present only in minute, trace quantities in the body. They play a role in tissue formation and in the functioning of enzymes and hormones. These nutrients must be taken in through the diet, as the body has very limited storage capacity, so regular consumption is essential.
List of trace elements :
- Chromium Cr
- Cobalt Co
- Copper Cu
- Iron Fe
- Fluorine Fl
- Iodine I
- Lithium Li
- Manganese Mn
- Nickel Ni
- Selenium Se
- Silicon Si
- Zinc Zn
A few practical tips to help you get all the vitamins, minerals and trace elements you need in a day!
The importance of having a varied diet
To meet your vitamin, mineral and trace element requirements, you need to eat a varied diet that includes all food families. As the saying goes, “you need to use everything and abuse nothing”
Food choice and preparation
Many modern foods are overly refined. Opt instead for whole versions of products such as bread and pasta. Save ready-made meals and fast food for special occasions, as they are often high in calories and low in nutritional value, not to mention containing controversial additives.
Variety is balance
Rather than relying solely on superfoods or excluding certain foods, opt for dietary diversity by learning to modulate quantities. A balanced diet is based on eating all the food groups, especially fruit and vegetables.
Stock up on vitamins
To fill up on vitamins, you can overdo it on fresh fruit and vegetables. These foods are particularly low in calories. Fruit and vegetables have a high nutritional density. They are rich in fibre and promote satiety. What’s more, if you vary the colours on your plate, they contain all the essential nutrients.
Why you should shop organic, local and seasonal
To maximise the benefits of each food, choose organic, local and seasonal products. For example, an organic apple with the skin will be much more nutritious than a peeled apple.
Why you should have a diet full of wholegrain cereals, legumes and nuts
Include wholegrain cereals, pulses and nuts in your diet, as they are rich in essential minerals and fibre. These help to regulate digestion and prolong the feeling of satiety.
Hydration is essential
It’s also important to drink enough water throughout the day. Not only does water provide your body with the hydration it needs, it also contributes to the proper absorption of minerals.
Cooking techniques
Cooking methods affect the vitamin and mineral content of food. Go for gentle methods such as steaming or stewing, which preserve more vitamins and minerals than high-temperature cooking.
Conclusion: Towards a healthier, balanced diet
A balanced and diversified diet, rich in fruit, vegetables, wholegrain cereals and pulses, accompanied by good hydration and appropriate cooking methods, is fundamental to effectively meeting your mineral and trace element requirements.
