Here you can learn more about the individual micronutrients and amino acids: examples of their function and their occurrence in food.
Vitamins
| Surname | Function | Examples of occurrences |
|---|---|---|
| Vitamin B1 (Thiamine) | Plays a key role in the body's energy production; helps in the digestion of carbohydrates; essential for the normal functioning of the nervous system, muscles and heart; promotes growth and good muscle function | Asparagus, brown rice, legumes, lamb, milk, white beans, nuts, poultry, salmon, soybeans, spirulina, sunflower seeds, wheat germ, whole grains |
| Vitamin B2 (Riboflavin) | Necessary for carbohydrate, fat and protein metabolism; Helps in the formation of antibodies and red blood cells; maintains cellular respiration; necessary for the eyes, skin, nails and hair | Almonds, asparagus, cheese, chicken, eggs, green leafy vegetables, liver, meat, dairy products, spirulina, wheat germ. |
| Vitamin B3 (Niacin, nicotinic acid) | Improves blood circulation and lowers cholesterol levels in the blood; maintains the nervous system; helps metabolize protein, sugar and fat; lowers high blood pressure; maintains healthy skin | Chicken, fish, green leafy vegetables, legumes, milk, nuts, peanuts, sunflower seeds, |
| Vitamin-B5 (Pantothensäure) | Participates in the release of energy from carbohydrates, fats and proteins, helps in the utilization of vitamins; improves the body's resistance to stress and supports the formation of antibodies in the event of infections | Blue cheese, brewer's yeast, brain, calcium pantothenate, corn, eggs, heart, kidney, legumes, lentils, liver, lobster, meat, milk, molasses, peanuts, peas, rice, soybeans, sunflower seeds, vegetables, wheat germ, whole grains |
| Vitamin B6 (Pyriodoxine) | Necessary for the production of building blocks of proteins; supports fat and carbohydrate metabolism; helps in the formation of antibodies; maintains the central nervous system; helps in the removal of excess fluid in premenstrual women; promotes healthy skin; reduces muscle cramps, leg cramps, numbness, nausea and stiffness in the hands | Avocado, banana, bran, bread, brewer's yeast, carrots, chicken, corn, fish, hazelnuts, legumes, lentils, peanuts, rice, salmon, shrimp, soybeans, sunflower seeds, walnuts, wheat germ, whole grains. Vitamin B6 from dietary supplements is pyridoxine hydrochloride. |
| Vitamin H (Biotin) | Promotes healthy nerves, skin and muscles; Helps with the utilization of protein and vitamin B12, also promotes healthy hair | Brewer's yeast, brown rice, butter, cashews, cereals, cheese, chicken, egg yolks, eggs, sunflower seeds, walnuts. Produced in the body by intestinal bacteria |
| Vitamin B9 (Folic acid) | Necessary for DNA and RNA production, which is essential for the growth and renewal of all body cells | Barley, beans, beets, brewer's yeast, veal liver, dark green leafy vegetables, endive, egg yolk, fruit, chickpeas, lentils, orange juice, peas, rice, soybeans, split peas, sprouts, wheat germ, wholemeal bread, yeast |
| Vitamin B12 (Cobalamin) | Helps in the formation and regeneration of red blood cells; maintains a healthy nervous system; promotes growth in children; increases energy; is needed for calcium processing | Beef, blue cheese, brain, mussels, dairy products, eggs, fish, flounder, heart, herring, kidney, liver, liver sausage, mackerel, milk, sardines, shellfish, snapper, Swiss cheese |
| Vitamin C (Ascorbic acid) | Essential for healthy teeth, gums and bones; helps heal wounds, scar tissue and bone fractures; strengthens resistance to infections; helps prevent and treat colds; strengthens blood vessels; supports iron absorption. Vitamin C is needed for the production of collagen. It is also one of the most important antioxidant nutrients. It prevents the conversion of nitrates (from tobacco smoke, smog, bacon, sausages and some vegetables) into carcinogenic substances. | Acerola fruits, aloe vera juice, black currants, broccoli, Brussels sprouts, cabbage, peppers, cauliflower, citrus fruits, cabbage, currants, grapefruit, guava, kale, lemons, mango, oranges, papayas, parsley, potatoes, rose hips, spinach, strawberries, peppers, sweet potatoes, tangerines, tomatoes, watercress |
| Choline | Choline is a nutrient that belongs to the group of vitamins. Precursor of the neurotransmitter serotonin, so it influences mood, performance and well-being. The body also needs tryptophan to produce melatonin and niacin. Precursor of acetylcholine, the important messenger substance of the vagus system | Meat and fish, in cereals, in soy products such as tofu, miso, shoyu and tamari, and in various vegetables, especially legumes and brassicas. |
| Vitamin D (Calciferols) | Vitamin D improves the absorption and utilization of calcium and phosphorus; is needed for the formation of bones and teeth; maintains a stable nervous system and normal heart function. Important for the functioning of the immune system. | Butter, cod liver oil, eggs, halibut liver oil, herring, mackerel, meat, milk, salmon, sardines. |
| Vitamin E (Tocopherol) | Important antioxidant nutrient; delays oxidative cell aging; relieves fatigue; helps nourish cells | Almonds, apricot oil, corn, corn oil, eggs, hazelnuts, green leafy vegetables, milk, nuts, palm oil, peanut oil, sunflower seeds, walnuts, wheat germ, whole grains. |
| Vitamin K (Phylloquinone) | Vitamin K is essential for the blood clotting mechanism, which protects the body from bleeding to death from cuts, wounds and internal bleeding. | Vitamin K1 occurs naturally in plants. Vitamin K2 is synthesized by bacteria in the human digestive tract. Natural sources of vitamin K1 include broccoli, cabbage, spinach, lettuce, turnips, green tea, egg yolks, whole wheat, oats, soybeans, potatoes, butter, cheese, asparagus, and chickpeas. |
| Vitamin P (Bioflavonoids) | Maintains the resistance of cells and blood vessels. Prevents bruising and enhances the effect of vitamin C in the body. Provides natural anti-inflammatory and anti-allergic properties. | Blue and red berries, buckwheat, cherries, elderberries, fruits, grapes, grapefruit, green vegetables, lemons, nuts, oil, oranges, onions, peppers, plums, rose hips, soybeans, citrus peels. |
| Choline (Group of B vitamins) | Very important for controlling fat and cholesterol metabolism in the body; prevents the accumulation of fat in the liver; important for nerve transmission; helps in improving memory. | Cabbage, veal liver, cauliflower, egg yolk, chickpeas, green beans, lecithin, lentils, liver, rice, soybeans, wheat germ. |
| Inositol | Helps break down fats; helps lower blood cholesterol levels; strengthens hair growth | Beans, citrus fruits (except lemons), chickpeas, legumes, lentils, liver, nuts, oats, wheat germ, whole grains |
| Beta-Carotene | Necessary for growth & repair of body tissues; helps maintain smooth and soft skin; helps protect mucous membranes and thereby reduce susceptibility to infections; important for the eyes | Apricots, broccoli, carrots, melon, palm oil, papaya, pumpkin, spinach, tomatoes |
Amino Acids
| Name | Function | Examples of occurrences |
|---|---|---|
| AMINO ACIDS NOT ESSENTIAL | ||
| L-Alanyl-L-Glutamine | Is a synthetic bipeptide used as a water-soluble source of glutamine in infusions. | |
| Arginine (not essential) | Important for the release of hormones, wound healing, detoxification, has a vasodilating effect and lowers blood pressure, promotes sleep | Fish, oatmeal, eggs, whey, whole grain |
| Asparagine (non-essential) | Important building block of numerous proteins | Dairy products, eggs, fish |
| Carnitine | Is made up of methionine and lysine. Provides fats for muscle energy. Has an anti-inflammatory effect and strengthens the immune system. Improves brain function. | |
| Cysteine (non-essential) | Strengthens the protective layer of stomach and intestines, antioxidant | Beans, dairy products, eggs, fish, soy |
| Glutamic acid (non-essential) | Most common stimulating amino acid and has protective effects on heart disease | Meat, poultry, dairy products. |
| Glutamine (non-essential) | Fuel source for the cells lining the intestine, important for the immune system | Pulses, seeds, soy, whey |
| L-Glutathione (non-essential) | Protects the brain, neutralizes harmful substances, regenerates antioxidants such as vitamin c and others | Fruit, vegetables, fish, meat, asparagus |
| Glycine (non-essential) | Has the ability to inhibit neurotransmitter signals in the nervous system, basic building block for many important substances | Beans, dairy products, eggs, fish, meat, nuts |
| Hydroxyproline (non-essential) | Precursor of Polin, which is needed for connective tissue production (collagen) | Beans, dairy products, eggs, fish, meat, nuts, soy, seafood |
| Ornithine | Also formed from arginine, very important for the elimination of waste products from cellular metabolism such as ammonia | Meat, fish, eggs, dairy products, coconuts, grains |
| Toughness | Is a breakdown product that is formed from the amino acids cysteine and methionine. It is considered an antioxidant and neutralizes free radicals. Involved in many energy-producing reactions in the body. Therefore, a common component of energy drinks. Sulfur supplier. It is involved in the formation of bile acid and, through this, in the digestion of fat. Taurine strengthens the heart and can reduce arrhythmias. It stabilizes the cell membrane and is important for brain development. | Meat, fish, dairy products, eggs, |
| Tyrosine | Starting product for the production of numerous hormones and neurotransmitters, can help with stress. | Eggs, salmon, pumpkin seeds, corn, cow's milk, chicken |
| AMINO ACIDS ESSENTIAL | ||
| Name | Function | Examples of occurrences |
| Isoleucine | Maintains muscle tissue, produces energy, extends muscle endurance | Dairy products, meat, nuts, seafood |
| Histidine | Is needed to build proteins in the body. Starting substance for the formation of non-essential amino acids and precursor of the tissue hormone histamine. Is a component of muscle fibers. | Parsley, butter, pork, poultry, nuts, pulses |
| Leucine | Helps regulate blood sugar levels, repair muscle tissue, helps with growth hormone production, wound healing, prevents the breakdown of muscle tissue | Pumpkin seeds, dairy products, meat, nuts, seafood |
| Lysine | Building muscle protein, connective tissue strength; maintaining body tissues, helps fight herpes | Dairy products, meat, nuts, seafood, potatoes, legumes |
| Methionine | Important for memory, fat breakdown by the liver, detoxification | Dairy products, eggs, fish, meat |
| Phenylalanine | Involved in the formation of hormones, counteracts pain and depression | Peas, chicken, soy |
| Threonine | Important component of connective tissue, muscles, dental tissue, collagen, elastin. Important for the nervous system, fat balance and liver function. | Eggs, beef, poultry, peas, nuts |
| Tryptophan | Precursor of the neurotransmitter serotonin, thus influencing mood, performance and well-being. The body also needs tryptophan to produce melatonin and niacin. | Veal, soybeans, nuts and seeds, chicken eggs, oat flakes |
| Answer | Is present in all proteins in the body. A deficiency leads to muscle breakdown. Has an important function for nerve and muscle tissue, and like leucine and isoleucine, serves to nourish and maintain muscle tissue. | Beef, poultry, whole wheat flour, chicken egg, spirulina, chlorellal |
Minerals
| Name | Function | Examples of occurrences |
|---|---|---|
| There is | promotes bone maintenance, bone building and bone strengthening. influences activity, production and maintenance of certain proteins, hormones and enzymes (especially estrogen and testosterone), promotes muscle growth. | Green leafy vegetables, nuts, grains, beer, cider, wine, prunes, dates, raisins, honey, nuts, fresh fruits such as grapes and pears, beans |
| Calcium | Calcium is needed for many different functions in the body, from bones to blood clotting, for your muscles, for the formation and maintenance of bones, the development of teeth and healthy gums, for blood clotting, for stabilizing many bodily functions and is believed to help with colon cancer. It is naturally calming and soothing and is necessary for maintaining a regular heartbeat and the transmission of nerve impulses. It helps with lowering cholesterol, muscle growth, preventing muscle cramps and normal blood clotting. | Dairy products, cheese, green vegetables such as leaf spinach and broccoli. |
| Chloride | Serves for the production of stomach acid and the transmission of nerve impulses. Helps regulate the water balance in the cells. Required for the absorption of vitamin B12 and iron. | Table salt, sea salt, seaweed, olives, tomatoes, celery. |
| Chrom | Stimulates enzymes involved in sugar metabolism and improves the effectiveness of insulin. | Apple peel, banana, beef, beer, brewer's yeast, brown sugar, butter, veal liver, cheese, chicken, corn, dairy products, dried beans, eggs, fish, liver, meat, mushrooms, |
| To demand | Important for blood formation and oxygen transport. Activates many metabolic steps and is stored in various tissues | Green leafy vegetables, eggs, nuts, sunflower seeds, whole grains, avocados, parsley |
| Fluoride | Caries protection, is stored in teeth and bones, inhibits bacterial growth | Apples, veal liver, cheese, cod, eggs, meat, seafood, seaweed, |
| Iodine | Development and function of the thyroid, fat metabolism and energy production, strengthens hair, nails and skin | Asparagus, chard, seafood, pumpkin, sunflower seeds |
| Potassium | Fluid balance, supports nerve transmission, cell metabolism, enzyme reactions. | Leafy vegetables, spinach, milk, oranges, tomatoes, peanuts, fruit |
| Magnesium | Is important for the regulation of heart rhythm and energy production, hormone production, muscle function | Almonds, barley, green leafy vegetables, nuts, seafood, whole grains |
| Manganese | Important helper for the utilization of many other vitamins and detoxification. | Avocado, blueberries, nuts, spinach, whole grains, oatmeal |
| Molybdenum | Important for normal cell function and metabolic processes of some amino acids; prevention of tooth decay; helps with detoxification | Barley, beans, green leafy vegetables, milk, sunflower seeds |
| Sodium | Fluid balance, digestive processes, acid-base regulation | Salt, beef, green olives, milk, poultry, butter, tomatoes |
| Phosphor | Important stabilizer of the calcium and magnesium balance. Involved in almost all metabolic processes. | Cheese, corn, eggs, fish, fruit, pumpkin seeds, peanuts, whole grains, wheat germ |
| Selenium | As an antioxidant, vitamin E protects you from degradation. Important for energy production, helps with detoxification | Broccoli, beer, green leafy vegetables, eggs, nuts, milk |
| Silicon | Important for skin, nails and connective tissue | Beans, Brussels sprouts, fish, onions |
| Zink | Important for the effect of B vitamins, wound healing and the immune system. Is stored in the skin, hair and nails. Helps regulate hormone levels. | Blueberries, beans, beef, peppers, egg yolks, milk, nuts, sunflower seeds. |
