Background information

Vitamins and minerals are essential for the body. Care should be taken to ensure that one's own body is supplied with these substances in sufficient quantities. Ideally, vitamins and minerals are absorbed through food. However, this is often not successful for various reasons. For example, the quality of food today is often no longer such that all vitamins and minerals can be absorbed through it.

It is therefore important to know the various vitamins and minerals. Only in this way can it be observed whether one's own body is sufficiently supplied with the substances. If the substances should not be present in sufficient quantity, then there are food supplements, which can be taken to itself. In this way, the body can be supplied in an artificial way.

However, it is not possible to make a blanket statement about the quantities of vitamins and minerals that need to be taken in. The requirement depends on the individual circumstances of life. However, it is certain that everyone needs vitamins and minerals. Only the amount varies from person to person. As a rule, no large quantity is necessary. It is only important that the substances are taken at all.

How much vitamins and minerals are present in food is closely related to its preparation. If food is cooked for a long time, for example, this damages the vitamins and minerals. In addition, food should not be stored for too long, because nutrients can also be lost then.

To the vitamins

The term vitamins comes from the Latin word "Vita". Convinced, vita means life. It is true that carbohydrates, fats and proteins are also necessary for a healthy life. However, these substances alone are not enough. Vitamins are - as the name suggests - essential for life. It is important to take vitamins through food, because the body itself cannot produce a sufficient amount. It is important to take vitamins because otherwise serious health problems can occur.

A look at the individual vitamins

Vitamin A, also called retinol, is important for the immune system. In addition, the vitamin should also be present in sufficient quantities because it has an influence on healthy blood and healthy body cells. The vitamin is contained, for example, in salmon, cheese and egg yolk.

Vitamin B 1 is also called thiamine. This vitamin is important for a good memory. It also increases the ability to concentrate. The vitamin is also called energy supplier. In food the vitamin is found among other things in nuts or sunflower seeds. Deficiency is especially noticeable in people who smoke or drink a lot of coffee.

Vitamin B2 is also called riboflavin. The vitamin is important for the cells because it provides cell energy and promotes cell respiration. It also has a positive effect on vision. In food it can be found for example in almonds or cheese. Especially in stressful times, it is important to make sure that the vitamin B2 requirement is covered, because the vitamin is needed for the production of stress hormones.

The vitamin B3 is also called niacin. It is important for a healthy nervous system. It is also called a mood booster. In addition, it has a positive effect on digestion. In food it is found in peanuts and in salmon, to name the best known examples. Deficiency of vitamin B3 often occurs in people who consume a lot of sweets.

Vitamin B5 or also called panthotenic acid is important for energy and vitality. It is found, for example, in mushrooms or in egg yolks. Those who believe they have such a deficiency often struggle with stiff arms and legs.

Vitamin B6 is also called pyrodoxin. It is especially important for athletes. It ensures stable blood pressure and defenses. It is also important for women during pregnancy or menopause. It is found in foods such as bananas and sardines. Women taking the pill in particular should pay attention to their vitamin B6 balance, because it decreases when they take the pill.

Vitamin B12 is also called cobalamin. It is significant for muscle energy. It improves muscle performance. It promotes bone building. If you want to take this vitamin specifically, you should eat herring or sauerkraut. In addition, the vitamin is found in meat. For this reason, vegetarians in particular should make sure that they consume the vitamin in sufficient quantities.

Vitamin C is also called ascorbic acid. It is an important protection for the cells. It ensures strong defenses. Vitamin C is contained, for example, in kiwis, raspberries, oranges or lemons. The vitamin is especially important for smokers. A deficiency is manifested by wrinkles.

Vitamin E is also called tocophrol. It provides energy for the cells. This helps to prevent age-related problems. In addition, vitamin E contributes to a healthy cardiovascular system. It is found in sunflower seeds and soybeans, to name two examples. To ensure that muscles are supplied with sufficient strength and endurance, athletes in particular should make sure that they consume enough vitamin E.


However, besides vitamins, minerals should not be underestimated, because they are also important for the body. Minerals are found in plants. Only those who know where minerals are found can plan their diet correctly.


Calcium is known to be important for the strength of bones. It ensures strong teeth and strong bones. Calcium is absorbed especially through cheese and nuts. But calcium is also present in cabbage and lentils.

Chloride represents a regulator of water. This ensures that nutrients can be transported into the cells. Chloride is found in table salt, but also in bananas and kiwis.

Chromium is important for stable blood sugar. Diabetics in particular should keep an eye on their chromium balance. Chromium can be absorbed through nuts and raisins. Chromium can also be found in potatoes and wholemeal bread.

Iron represents an important oxygen supplier. It is important for the formation of red blood cells. Iron also transports oxygen and carbon dioxide. Iron deficiency is a common problem. There are many foods in which iron is present, such as bananas or dates.

Iodine is important for healthy hair. Besides, iodine has a positive influence on skin and nails. It is found - as the name suggests - in salt. Besides, it can be absorbed through fish, crabs and mussels.

Potassium is important for athletes because it serves to produce energy. It also helps to break down harmful substances in the body. It is found, for example, in bananas, potatoes or wholemeal bread.

Copper is important for strong and good nerves. It helps to cope with stress. Therefore, especially in stressful phases of life, care should be taken to ensure that sufficient copper is consumed. It can be absorbed through nuts, avocado and cocoa powder.

Magnesium is important for healthy muscles. It also helps strengthen bones. It is found in nuts, bananas, fish and especially in soy products.

Manganese is used for detoxification of the body. It is found in nuts and in olives. Those who have not taken in enough manganese should eat spinach, as this allows the mineral to enter the body.

Molybdenum is a mineral that activates enzymes. It also serves to protect against caries. Molybdenum can be absorbed particularly well through legumes.

Phosphorus is an energy supplier. It is essential for energy metabolism. It is found in cheeses and nuts.

Selenium is the immune mineral. It ensures strong defenses. It is especially important for menopausal women. It can be absorbed through fish, wheat germ and coconut.

Silicon is of great importance for the connective tissue. It also ensures the growth of hair and nails. It also strengthens the immune system. Silicon can be absorbed through oats, millet and barley.

Zinc ensures optimal brain functions. It also contributes to rapid wound healing. The mineral can be taken in through oysters, meat or lentils. Especially vegetarians, who do not have the intake source meat, should look for alternatives.


Vitamins and minerals have an important meaning. If they are not sufficiently absorbed through food, dietary supplements are suitable so that the own body is not unnecessarily damaged. This is already important for children, who are particularly susceptible.