Vitamins & Minerals

Vitamins and Minerals: Essential Building Blocks of Life

Vitamins and minerals are essential micronutrients. They do not provide energy, but they are indispensable for many bodily functions. The body needs them for, among other things, metabolism, the immune system, nerves, muscles, bones, blood formation, skin, and cell protection.

Since the body cannot produce many of these nutrients in sufficient quantities on its own, they must be obtained regularly through the diet. A varied, plant-based diet that is as natural as possible provides the best foundation for this.

What are vitamins?

Vitamins are organic compounds that the body needs for numerous metabolic processes. Among other things, they help the body metabolize carbohydrates, proteins, and fats; build cells; and maintain normal bodily functions.

Vitamins are divided into two groups:

Why does the body need vitamins?

Vitamins have many different functions. Among other things, they help:

normal functioning of the immune system
normal energy metabolism
normal functioning of the nervous system
Maintenance of normal skin and mucous membranes
normal collagen formation
Maintenance of healthy bones and teeth
Protecting Cells from Oxidative Stress
normal blood formation

Since each vitamin serves a different purpose, variety in the diet is especially important.

Important Vitamins and Their Sources

What are minerals?

Minerals are inorganic nutrients. They do not provide energy, but they are essential for many bodily functions. The body needs them for bones, teeth, muscles, nerves, fluid balance, blood formation, and metabolism.

Minerals are divided into two groups:

Set Elements

They are needed in larger amounts. These include calcium, magnesium, potassium, sodium, chloride, and phosphorus.

Trace elements

They are needed only in very small amounts, but are nevertheless important. These include iron, zinc, iodine, selenium, copper, manganese, chromium, and molybdenum.

Essential Minerals and Trace Elements

Gentle Cooking: Preserving Nutrients

Vitamins and minerals react differently to storage and preparation. Many vitamins are sensitive to heat, light, oxygen, or prolonged storage. Minerals are more stable, but they can leach into the cooking water.

The following tips may be helpful:

Use vegetables and fruits that are as fresh as possible
Wash vegetables briefly and don't soak them for too long
Gently steam instead of boiling in a lot of water
Use the cooking liquid when making soups or sauces
Store food in a cool, dark place and not for too long
Cut vegetables and fruits as close to mealtime as possible

This helps preserve the flavor, color, and nutrients better.

When might the demand increase?

The need for vitamins and minerals can vary depending on life stage and circumstances. An increased need or an increased risk of inadequate intake may exist in the following cases:

Growth
Pregnancy and Breastfeeding
as one gets older
intense physical exertion
an unbalanced diet
vegan or vegetarian diet
certain medical conditions
Taking certain medications
limited sun exposure

If a deficiency is suspected, the situation should be evaluated by a specialist.

Are dietary supplements necessary?

A balanced diet can provide many important vitamins and minerals. Dietary supplements may be helpful if there is an increased need or if a deficiency has been diagnosed.

Especially when it comes to vitamin D, vitamin B12, iron, or iodine, an individualized assessment may be advisable depending on one’s lifestyle and circumstances. Dietary supplements should not replace a varied diet, but rather supplement it in a targeted manner.