A healthy life requires a healthy diet – every child knows that. Vitamins, minerals, trace elements, proteins, unsaturated fatty acids, and, of course, carbohydrates are essential for our bodies. Only a balanced mix of all important nutrients makes us fit and ready for action every day.
However, it's not that easy to give your body exactly what it needs. In fact, it's becoming increasingly difficult to eat healthily. How is that possible?
Healthy eating today: Was everything really better in the past?
When we enter an average supermarket, the selection is almost overwhelming. Fruits and vegetables from all over the world and in every season. Bread in every imaginable variety. Fresh fish and organic meat straight from the counter. Healthy eating should almost be a given.
Unfortunately, it isn't. Nutritionally, we're facing a pretty big problem.
Micro and macro: two types of nutrients
First, you need to know that science distinguishes between two types of nutrients, namely:
- Macronutrients: fats, carbohydrates and proteins
and - Micronutrients: vitamins, amino acids, trace elements, minerals and secondary plant substances
Macronutrients are present in sufficient quantities in all foods. In fact, eggs, for example, contain more protein today than they did a few decades ago. And that's not a bad thing, because without fats, proteins, and carbohydrates, our bodies would quickly become depleted.
We need macronutrients for cell and tissue growth, our energy balance, and as building blocks for our immune system. They are the fuel that powers our biological machinery.
However, complex machines require more than just gasoline. If you don't change your car's oil regularly, your engine will soon give up. Which brings us to micronutrients.
Micronutrients keep every conceivable process in our body running. From digestion to the production of new blood cells to the formation of synapses in the brain. Without sufficient micronutrients, you won't drop dead, but you will feel tired, exhausted, and sick.
The problem with all this is that our food contains fewer and fewer micronutrients!
Looks great, but it isn't: inferior food
Excuse me? We're now able to feed billions of people, manipulate genetic sequences, and have fresh fruit available year-round—and yet our food is supposedly worse than it used to be?
Indeed, several factors play an important role:
- Industrial cultivation: Modern cultivation techniques and the use of artificial fertilizers and pesticides are pure poison for the sensitive micronutrients.
- Climate change: Too warm, too dry, too much CO2 in the atmosphere. These conditions are causing problems for plants.
- Mechanical processing: Once harvested, food is not handled with the utmost care. An industrially refined wheat grain contains hardly any micronutrients.
- Long journeys: A vitamin bomb from Oceania? Not so. Fruits are harvested long before they are fully developed and ripen during transport. This prevents the plant from producing vitamins.
- Incorrect preparation: Fast, sterile, and hot – that's how we cook our food. When was the last time you snacked on an unpeeled carrot straight from the garden? At 280°C in the oven or on the stove, we kill off even the last micronutrients.
Want some numbers? A potato contained five times more calcium in 1985 than in 2002. The vitamin B6 content of a bean has dropped from 140 milligrams to 32 milligrams during this time. The magnesium content of a carrot has decreased by 75 percent.
Our food is now more show than substance. It looks great and lasts a long time. But a balanced and, above all, healthy diet is almost impossible, even if your menu looks absolutely exemplary on paper. Today, you would have to consume about eight times as many strawberries to get the same dose of vitamin C as in 1985.
But it gets worse.
Fast, New World: The need for micronutrients is increasing
Our everyday lives are becoming increasingly stressful. We're constantly reachable, always online, constantly on call. In 1998, when someone went on vacation, they were simply gone for three weeks. Today, we're itching to quickly check our emails on the beach or to hold a conference with an important client from the hotel bar.
That's pure stress. And stress significantly increases our body's need for micronutrients.
Added to this is the fact that we hardly allow ourselves any time for ourselves anymore. A meal prepared with fresh produce from the market, which used to be the norm, is now a rare treat. Instead, we have a snack to go from the snack bar across the street or a quick meal from the microwave.
You can probably imagine how many micronutrients such a ready meal contains.
More and more people are affected: Micronutrient deficiency is a widespread disease
It's no wonder, then, that more and more people in Germany are complaining about problems related to an unbalanced diet. Perhaps you yourself are affected by:
- Sleep disorders
- Permanent exhaustion
- Indigestion
- Mental disorders
- Impure skin
- Joint pain
- Chronic inflammation
All of these and similar diseases of civilization are often rooted in inadequate nutrition, particularly a lack of micronutrients. Metabolic processes no longer function, and our body's waste products can no longer be reliably removed. Our entire organism falls apart.
What you need: An overview of the most important dietary supplements
Now you already know two important things about micronutrients: They're crucial to your health, and it's becoming increasingly difficult to supply your body with enough of them. But who are these little powerhouses? We'll show you:
Vitamin B12
B12 plays a crucial role in blood formation and cell division. It also protects your brain and nerve cells.
Vegetarians and vegans, in particular, often suffer from B12 deficiency, as the vitamin is found almost exclusively in animal products. However, meat lovers are also not without risk; intestinal problems, for example, can cause impaired B12 absorption.
A deficiency in vitamin B12 is noticeable through fatigue, poor concentration, sleep problems and an increased susceptibility to infections.
Energy tips: VITA+ and B vitamins
Vitamin B6
Vitamin B6 supports your body in the formation of red blood cells and performs important functions in metabolic processes, such as the breakdown of proteins.
It's actually found primarily in plant-based foods such as legumes, whole-grain products, and bananas; poultry can theoretically provide you with sufficient vitamin B6, too—but we now know that our food is becoming less and less reliable when it comes to micronutrients.
A deficiency in vitamin B6 can lead to inflammation of the skin or in the mouth and throat area, reduced performance, headaches and dizziness or even depressive moods.
Vitamins B2
Vitamin B2 is primarily used in the respiratory chain and in numerous metabolic processes. It is also crucial for healthy growth and development in children and adolescents.
Foods containing vitamin B2 include spinach, kale, broccoli, and especially mushrooms. However, only if they don't come from industrial farming and have possibly been flash-frozen and then roughly thawed.
Too little B2 in the diet results in growth disorders, inflamed mucous membranes and unpleasant skin diseases.
Vitamin B1
Without vitamin B1, your body can't generate energy from carbohydrates. It also metabolizes proteins and is partly responsible for the functions of your nervous system. A vitamin could hardly be more important.
Foods rich in vitamin B1 include whole grain products, legumes, and pork. These should definitely be organic and prepared gently.
If you don't get enough vitamin B1, it can have serious consequences. Symptoms include fatigue and poor concentration, as well as anxiety, paralysis, and fainting.
Folic acid
Folic acid, also called folate or simply vitamin B9, is needed by your body for cell division and thus for the formation of new cells. Recent studies also show that this micronutrient can protect against cardiovascular disease. It is particularly important during pregnancy: Vitamin B9 is crucial for the healthy development of the fetus's nervous system.
Foods rich in folate include green leafy vegetables like spinach or broccoli, as well as legumes and whole grain products. However, the same rule applies here: always buy fresh and prepare carefully!
A folic acid deficiency manifests itself in, among other things, anemia and the associated fatigue. Other symptoms include headaches, dizziness, and breathing difficulties. Too little vitamin B12 can lead to birth defects in unborn children and impair development in infants.
niacin
Niacin is the medical term for vitamin B3. Like all B vitamins, it plays an important role in metabolic processes and is also responsible for energy production. Current studies also suggest that B3 may lower cholesterol and promote heart health.
Niacin is comparatively difficult to obtain through food. Peanuts contain a lot of B3, but not when roasted and salted and eaten with beer. Calf's liver is also a good source, but it's probably not on the menu very often. Otherwise, your only options are sardines or organic peas.
Too little vitamin B3 primarily leads to problems in the digestive tract: diarrhea, abdominal pain, or flatulence. A long-term deficiency, however, can have serious consequences. Medical experts cite confusion, hallucinations, depression, and dementia as possible consequences.
Biotin
Better known as vitamin B7, biotin is a rather problematic micronutrient: Our bodies can only store it in small amounts. Biotin is an essential component of numerous enzymes and is involved in cell growth and metabolic processes.
The best source of biotin in the daily diet is the banana—or at least it was before the world was dominated by cloned monocultures. Other options include fresh walnuts or pork liver, foods that are rarely found on the menu here.
A diet low in biotin leads to red, scaly rashes around the eyes, mouth, and nose, as well as frequent bouts of conjunctivitis. It can also lead to thinning hair or even baldness.
Vitamin C
The classic vitamin, one that every child probably knows. Our body needs vitamin C to produce collagen, which strengthens teeth and bones. It also protects our cells from the notorious free radicals, making it a good analogue of a rust inhibitor for our body.
If you're now saying that typical citrus fruits are the best source of vitamin C, you've fallen victim to a massive social lie. Lemons, oranges, and grapefruit don't even make the top ten. If you want to get a decent dose of vitamin C through food, you'll have to reach for Australian bush plums, camu camu, or acerola cherries. Don't you find those in your local store? Then freshly brewed rosehip tea is the only option.
Vitamin C deficiency leads to the infamous scurvy, which even ancient pirates famously had to contend with: Initially, bleeding occurs in the teeth and hair. Then the gums swell and slowly die. If you still refuse to take vitamin C, you'll end up as a hairless and toothless pirate's corpse.
Vitamin tip: Vitamin C + Zinc and VITA+
Vitamin D
As our last vitamin, vitamin D is responsible for strong bones. It helps calcium and phosphate from the intestines to enter our skeleton and be incorporated there.
Vitamin D occupies a special position among vitamins because it's the only one our bodies can produce themselves. All it needs is sunlight. However, we humans are increasingly becoming homebodies: work, leisure, family – most activities take place within four walls. When you add to that the fact that in Germany we only get four hours of real sunshine a day in winter, vitamin D deficiency is almost inevitable.
If you want to counteract vitamin D deficiency through your diet (yes, it's theoretically possible), hopefully you like fish. Herring is particularly rich in vitamin D, but eel and salmon are also not to be underestimated. If you don't like fish, eggs and beef liver are your main options; however, they contain about 90 percent less vitamin D. If you're a vegetarian, you'll have to rely entirely on sunlight.
You'll notice a lack of vitamin D primarily through muscle and bone pain. You may also suffer from sleep disturbances and general fatigue, experience poor wound healing, or experience significant weight gain. You can get basic coverage with VITA+ [insert link in the backend].
magnesium
If you want healthy teeth and bones, magnesium should be part of your diet. It's also important for nerve and muscle function. Finally, many of the body's enzymes only function properly in conjunction with magnesium.
Magnesium is found naturally primarily in soy and unprocessed nuts. Some mineral waters also contain high levels of magnesium.
A mild magnesium deficiency may initially manifest itself as persistent nausea. A more severe deficiency can lead to painful cramps, dangerous high blood pressure, and cardiac arrhythmias.
Mineral tip: Magnesium 7 salts
iron
You probably learned this in school: Iron is the main building block of our red blood cells and therefore responsible for your body's entire oxygen supply. But did you know that it also plays a key role in DNA synthesis and the immune system?
To get enough iron from your diet, you'll need to visit a health food store. The most important sources are wheat bran and germ, unripe spelt, and millet flakes. If you usually shop at the supermarket, oatmeal is a less effective alternative.
Too little iron is the most common cause of anemia. In such cases, you can barely cope with physical activity, frequently feel dizzy, your hair falls out, your fingernails break, and your skin cracks. If you suddenly feel hungry for a handful of dirt, that's iron deficiency. Honestly.
zinc
Zinc is an important component of numerous organs. You can find it in your hair, skin, bones, liver, and even your eyes. Furthermore, without zinc, men would be unable to reproduce, their wound healing would not function properly, and their immune system would be limited. Zinc is a true all-rounder.
Unfortunately, zinc is also difficult to obtain through everyday diet; the best source of zinc is fresh oysters. Emmental cheese follows in second place, followed by beef in third place.
Zinc deficiency symptoms are very similar to those of iron. They result in hair loss, brittle nails, and a general feeling of fatigue. Furthermore, too little zinc can lead to various skin conditions.
Omega-3 fatty acids
Omega-3 fatty acids are found in all body cells and keep cell membranes supple. But that's not all: Omega 3 is primarily responsible for your cognitive performance! New synapses can only form in your brain with the help of this fatty acid, and it also plays a crucial role in signal transmission. Omega 3 not only makes you healthy, but also smarter.
The name itself suggests which foods contain omega-3 fatty acids: fatty ones. To get enough omega-3, you ideally need marine oils. These are the most efficient source of the important omega-3 fatty acids DHA and EPA.
The first sign of an omega-3 deficiency is a lack of concentration and associated forgetfulness. So, if you're failing an exam or are no longer able to perform at your best at work, it could be due to a lack of omega-3.
Colony forming units (CFU)
Our list concludes not with micronutrients, but with microorganisms. As you may know, you are not alone in your body. Among other things, your gut is home to billions of bacteria, whose numbers are measured in so-called colony-forming units.
And their presence is truly a good thing. Because these microscopic creatures not only support your digestion. They also fight off pathogens, prevent chronic infections, lower cholesterol levels, and may even reduce the risk of mental illness.
Or at least they should do all of that, because a one-sided or nutrient-poor diet can quickly throw your intestinal flora out of balance, similar to antibiotic therapy.
If your intestinal flora is disturbed, you'll initially notice symptoms similar to stomach flu: nausea, vomiting, or diarrhea. In the long term, this can lead to serious gastrointestinal illnesses, a compromised immune system, and psychological problems.
Gut health tip: DarmFit
More energy in everyday life: Important dietary supplements can help you
If you have now drawn one clear conclusion from our list of the most important micronutrients, hopefully it is: For your physical and mental well-being, you urgently need vitamins, minerals and unsaturated fatty acids.
However, we've also seen how difficult it is to consume sufficient amounts of them through our diet: Not only are our foods increasingly low in nutrients, but our everyday lives are also becoming increasingly stressful. There's simply no time for mindful shopping and elaborate meal preparation.
One possible solution is dietary supplements. They contain all the micronutrients your body needs, are easy to take, and have no side effects for healthy people. Dietary supplements quickly provide you with all the body's essential building blocks and contribute to better health and a longer life in the long term.
Provided you follow these three tips:
#1 Buy from an expert, not a supermarket
There can be huge differences between supplements from different manufacturers. If you're unlucky, you might just end up swallowing an overpriced placebo. Therefore, always choose products from experts who have had similar and identical experiences, rather than something that's somewhere between toilet paper and glass cleaner.
#2 Get advice from specialists and take responsibility for yourself
Please don't just go out and pop any old nutritional supplement because you've been feeling a little down the last few days. Do your research and compare products. Question the source of the supposed expertise of the providers. Are they based on real experience or someone who seems unreliable in their claims? This is the only way to truly guarantee a completely healthy diet.
#3 Practice adequate self-care
Dietary supplements help you live a healthier life and regain your energy. They're not a cure-all! If you're already opening a bag of chips for breakfast, spending all your free time on the couch, and smoking like the chimneys above Essen in 1964, even the best supplement won't help. Get plenty of exercise, give yourself time off, and always pay attention to your body.
With important supplements for all important micronutrients
If you follow these tips, high-quality nutritional supplements are a possible way to maintain a healthy diet even under the most stressful work or family life. With sufficient micronutrients in your system, you'll soon feel fitter, more energetic, and simply better in the long run. However, don't forget: The most important factor for a healthy life is you and your own inner demons.
Cover photo by Angel Sinigersky.
