Our health and wellbeing depend largely on what we take into our bodies every day. Nutrients, also called vital substances, play an essential role here and are the true heroes working in the background to supply and support our organism in the best possible way. To optimise our nutrient supply, we need to know what we should eat and how many carbohydrates, proteins, vitamins, minerals, fat, fatty acids and more our food contains. From energy production to cell repair to strengthening our immune system - these inconspicuous substances fulfil many functions that are essential for an active and healthy life.
Many institutions, such as the German Nutrition Society (DGE), give helpful tips on food and nutrients. We've summarised the most important info for you. In this blog article we dive deep into the fascinating world of nutrients and reveal their many functions in the human body. From the essential macronutrients such as proteins, carbohydrates and fats to the vital micronutrients such as vitamins and minerals, we'll explore how they work together in harmony to keep us healthy.
Which nutrients does the body need?
There are a great many nutrients that are of crucial importance to the human body. By definition, they can be roughly divided into two categories: macronutrients and micronutrients. Macronutrients are considered the body's energy suppliers and are essential for a healthy diet. Micronutrients are important for metabolism.
Macronutrients provide energy
Macronutrients are the main nutrients that are needed in larger amounts to provide energy and maintain bodily functions.
Proteins, also called protein, are the building blocks of the body and are made up of amino acids. They are essential for building and repairing tissue, maintaining muscle, the immune system and many other functions.
Carbohydrates are the body's primary source of energy. They are converted into glucose and provide the energy needed for physical activity and brain function.
Fats are an important source of energy and also serve as a storage form for energy. They play a crucial role in the absorption of fat-soluble vitamins and in supporting various bodily functions.
Although fibre doesn't provide energy, it is crucial for the health of the digestive system. It supports gut health and helps regulate bowel movements.
Micronutrients are needed in smaller amounts than macronutrients, but they play just as important a role for our health and wellbeing. These essential nutrients fulfil specific functions in the body and are indispensable for a wide range of metabolic processes.
Micronutrients for metabolism
Vitamins are organic compounds that are essential for various bodily functions, including metabolism, immunity and tissue repair. There are water-soluble vitamins (e.g. vitamin C and B vitamins) and fat-soluble vitamins (e.g. vitamins A, D, E and K).
Minerals are inorganic elements that fulfil a wide range of functions, such as building bones and teeth (e.g. calcium and phosphorus), regulating the water balance (e.g. sodium and potassium), and activating enzymes (e.g. iron and zinc).
Trace elements are micronutrients that are needed in even smaller amounts but are still vital. Examples are iodine, selenium and copper.
Antioxidants are substances that can protect the body from harmful free radicals, which can cause cell damage. Examples of antioxidants are vitamin C, vitamin E and beta-carotene.
Macronutrients are essential nutrients found in food that the body needs in larger amounts to maintain its basic functions and provide enough energy. They fulfil various vital functions in the body that are crucial for our health and wellbeing.
These are the functions of nutrients in the body
Nutrients fulfil a wide range of important functions in the body that are essential for the smooth running of the organism. Taking in all nutrients in the right amounts is crucial for staying in optimal health and avoiding deficiencies or diet-related illnesses. A balanced diet rich in a variety of nutrients is therefore very important.
Functions of proteins
Proteins are the basic building blocks of tissues, organs, muscles, enzymes, hormones and antibodies. They are crucial for the repair and growth of cells and tissues throughout the body. Certain proteins play a role in strengthening the immune system and defending against infections. Proteins transport nutrients and oxygen in the blood and help regulate the fluid balance.
Functions of carbohydrates
Carbohydrates are the body's main source of energy and provide glucose, which the cells use as fuel. The brain relies on glucose as its primary energy source to function properly. Excess glucose is stored as glycogen in the muscles and liver and can be mobilised as an energy source when needed.
Functions of fats
Fats serve as long-term energy stores and provide more energy per gram than carbohydrates or proteins. Fats are an important component of cell membranes and contribute to their structure and function. Fats support the absorption of fat-soluble vitamins (A, D, E and K).
Functions of fibre
Fibre promotes digestion and bowel movements by stimulating the movement of the gut and supporting the formation of soft stool. Fibre can help stabilise blood sugar levels by slowing down the absorption of glucose.
Functions of vitamins
Vitamin A, vitamin C, vitamin K, vitamin B2, vitamin B9, vitamin B1 and and and... There are a lot of different vitamins that are important for the processes of the human body. Vitamins give the body a number of benefits for wellbeing.
Vitamins play a crucial role in numerous metabolic processes, including the conversion of food into energy. Certain vitamins support the immune system and help the body defend itself against illness and infections, helping us stay healthy and fit. Vitamins contribute to the repair and maintenance of tissues, including the skin, bones and blood vessels.
Functions of minerals
Minerals such as calcium and phosphorus are important for building and maintaining the stability of bones and teeth. Minerals such as sodium, potassium and magnesium are crucial for maintaining the body's fluid and electrolyte balance. Various minerals are co-factors of enzymes that catalyse chemical reactions in the body.
Trace elements and their function in your body
Trace elements such as iodine are crucial for the production of thyroid hormones, which regulate metabolism. Some trace elements such as selenium contribute to neutralising free radicals and so help protect the body's cells.
Don't forget to drink water
Even though water isn't counted among the nutrients, it's essential for fluid intake and the body urgently needs it.
Water is essential for the smooth functioning of the human body. It fulfils a variety of vital functions and is indispensable for our health and wellbeing.
Water is the main component of the body and makes up about 60% of body weight. It plays a crucial role in maintaining the body's fluid balance, which is essential for regulating body temperature, blood pressure and metabolism.
Water serves as a means of transport for nutrients, oxygen and various other substances in the body. It helps bring nutrients to the cells and remove waste products from the body.
Many metabolic reactions in the body need water as a medium in order to take place, for example. It is involved in the breakdown of food, the conversion of nutrients into energy and many other metabolic processes.
Water is important for healthy digestion. It helps break down food and absorb nutrients. It also supports the elimination of waste products and toxins via urine, sweat and stool.
Nutrient deficiency: what effects can an undersupply have?
A nutrient deficiency can have serious effects on health, because essential nutrients are responsible for many vital functions in the body. The effects of a nutrient deficiency can vary depending on the nutrient concerned and how severe the deficiency is.
A lack of carbohydrates can lead to a lack of energy, which results in tiredness, weakness and reduced performance.
A protein deficiency can lead to signs of deficiency such as muscle weakness, muscle loss and a weakened immune system.
A lack of iron or vitamin B12 can lead to anaemia, which is characterised by reduced production of red blood cells and a reduced oxygen supply to the body. This can lead to tiredness, dizziness, shortness of breath and reduced resilience.
A lack of calcium, vitamin D or other minerals can lead to a decrease in bone density and an increased risk of bone fractures and osteoporosis.
A lack of various vitamins and minerals can impair the immune system and increase susceptibility to infections.
Nutrient deficiencies can also show up as skin problems such as dryness, flaking and skin inflammation.
In children, a nutrient deficiency can lead to delayed growth and development, because nutrients are needed for the formation and growth of tissues and organs.
Certain micronutrient deficiencies, such as vitamin B12 or folic acid deficiency, can cause neurological symptoms such as tingling in the hands and feet, memory problems and mood swings.
It's important to spot nutrient deficiencies early and have everything looked into, to avoid long-term health problems. A balanced diet rich in a wide variety of nutrients is the best way to make sure your body gets all the nutrients it needs. If you suspect a nutrient deficiency, you should see a doctor or nutrition expert to get a proper diagnosis and advice.
Oversupply of nutrients: what can happen?
An oversupply of nutrients, also known as overdose or hypervitaminosis, can have negative effects on health just like a lack of nutrients. It's important to understand that some nutrients, especially fat-soluble vitamins and minerals, can be stored in the body. If they are consumed in large amounts, they can build up in the tissue and become toxic. An oversupply of nutrients usually occurs with excessive supplementation or uncontrolled consumption of fortified foods. It's important to stick to the recommended daily doses for nutrients and to keep to a balanced diet. If you suspect an overdose or have unwanted symptoms, you should always consult a doctor or nutrition expert, so that the appropriate steps can be taken and possible health risks minimised.
Fat-soluble vitamins (A, D, E and K)
A high dose of vitamin A can lead to headaches, dizziness, nausea, vomiting, tiredness, hair loss and even liver damage. Excessive intake of vitamin D can lead to too much calcium being absorbed, which can result in hypercalcaemia (too much calcium in the blood). This can affect various organs and tissues and lead to kidney stones, heart rhythm disturbances and other problems. Excessive intake of vitamin E can affect blood clotting and increase the risk of bleeding. A high dose of vitamin K can affect the action of anticoagulant medication and increase the risk of bleeding.
Water-soluble vitamins (vitamin C and B vitamins)
Most water-soluble vitamins are usually excreted by the body when taken in excessive amounts. Even so, very high doses of vitamin C can lead to gastrointestinal complaints, diarrhoea and stomach irritation. Vitamins are water-soluble and are normally well tolerated, even in high doses. However, in extreme cases some B vitamins can cause neurological symptoms if taken in very high doses.
Minerals
Excess intake of certain minerals such as iron or zinc can lead to gastrointestinal complaints, nausea and vomiting. Excessive consumption of calcium can impair the absorption of other minerals and promote the formation of kidney stones in the body.
Nutrients and their functions at frank.
frank. stands for products that offer the perfect balance between delicious taste and valuable nutrients. Our goal is to inspire and encourage you towards an individual, healthy lifestyle, and to support you along the way.
Our cleanses, such as the popular juice cleanse, let you escape the hectic everyday routine and take a critical look at your habits. At the same time, they are a source of refreshment and revitalisation.
But a healthy lifestyle is more than just cleanses - it includes your everyday routines, such as your diet, exercise and sleep habits. We'd like to help you shape these aspects consciously and bring about positive change.
Let frank. become your partner on the way to a healthy, balanced life - with products that not only delight your palate but are also good for your body.
Our soups, for example, are the perfect lunch while you work! The ingredient list looks as if you had cooked them yourself - and we do that for you! Raw ingredients that are as unprocessed as possible, like tomatoes in Pomodoro Pronto or broccoli in Brokkoli & The Gang, provide plenty of nutrients. Do you know the saying “Eat the rainbow”? It's about eating as colourfully as possible to take in lots of different nutrients. Can't do without an extra portion of protein? Then try stirring our frank. protein powder The Essential into your soup!
Our juices and soups are as colourful as the rainbow - which colour will it be for you today?
