Vitamins alone are not enough – a close cooperation with minerals and other trace elements is necessary. All the tissues and liquids in our body contain varying amounts of different minerals. They form part of the bones and teeth, of connective tissue, muscles, blood and nerve cells. Since the body does not produce them, these essential elements need to be absorbed through the food. En detail…
…very important for growth, especially for bones and teeth. Most commonly present in milk, cheese and other dairy products. Read more here
…regulates the water and electrolyte management and is also needed to bind stomach fluids. Chloride is absorbed in combination with sodium through the consumption of cooking salt.
…has a pivotal role, in that it regulates the membrane potential. You can find it in mushrooms, dates, spinach, potatoes, cheese, banana or beans.
…supports the transmission of nerve impulses and is important for the contraction of the muscle. It is also a component of teeth and bones. Magnesium-rich products include whole grain, mineral water, poultry, fish, pumpkin and sunflower seeds, nuts, potatoes, vegetables, fruit, milk and other dairy products.
…is also good for bones and teeth as well as for general nutrient conversion. Phosphorus is contained in most foods. It can be found in higher concentrations in high protein foods such as meat and fish, but also in breads and cheeses.
…appears in the human organism in various compositions. It’s a component of amino acids, enzymes as well as many vitamins. Through this it is involved in several functions that are essential for the human body including; a healthy intestinal flora, support of the liver, creation of body tissue and many more. Sulphur can be found in high protein foods: Fish, meat, eggs, pulses and in some vegetables (cabbage, leek, onions, radish).
…together with potassium regulates the hydration management and is furthermore important for muscle and nerve functions. It is commonly consumed through cooking salt. As salt is added in many foods, such as cheese, sausage and many packaged foods, sufficient sodium consumption is more than assured.
…is amongst other things responsible for the transport and storage of oxygen. Although contained in many foods, it generally occurs in very small amounts. The human body is very dependant on the adequate supply of this element. In order to absorb more iron a glass of orange juice can help because vitamin C facilitates the absorption of iron. Among some of the best iron sources are: Meats, green vegetables, pulses and whole grain products.
…a deficiency in Iodine can lead to a malfunction of the thyroid and even to the formation of a struma. Since Germany is an iodine-poor country, many base foods are naturally low in this substance, including meat, milk, potatoes and cereals. To catch up one should try and consume the recommended amounts of fish.
…is essential for healthy growth, for fertility and especially for the immune system. Zinc can generally be better absorbed from animal based foods than from it’s vegetable based counterpart. Good sources include many fish and seafood.
…is said, by some sources, to help regulate the blood-sugar levels and the cholesterol levels. It can be found in meat and whole grain products as well as in some cheeses.
…is an essential component of vitamin B12 and can also enable certain enzymes. As part of vitamin B12 it is found in meat, fish, milk and cheeses.
…is an important agent in helping prevent tooth decay, and is therefore important for teeth and bones. Black tea and sea fish are rich sources. It can furthermore be found in egg, cereal, meat and tab water.
… is important for the healthy growth of bones and the formation of connective tissue. It also improves the absorption of iron from ingested foods. Copper-rich foods are fish and shellfish, liver, nuts, hot chocolate and some green vegetable varieties.
…is a component of many enzymes that are responsible for energy transformation. It is furthermore important for bones and connective tissue. Manganese is most present in plant based foods, such as: tea, whole grain cereal, pulses, walnuts and hazelnuts.
…is an important metal and forms part of enzymes that are responsible for the formation of some proteins as well as uric acid. This trace element is included in most foods and deficiencies generally only occur in patients with gastrointestinal diseases.
…helps protect cells from free radicals. Eggs, fish and meat are good selenium carriers. Non-animal sources include lentils and asparagus.
…is, according to the Germany community for nutrition (DGE), a so-called ‘ultra trace element’. With its strong water binding properties it has an important function in the human body, it improves the flexibility and resistance of connective tissue. Amongst the most important carriers are: potatoes, oat and whole grain products. In smaller concentrations in can actually be found in most foods.
…takes part in the metabolism of fats and potentially of sugars. It can be found in larger amounts in many vegetable oils. It is also included in pulses, seafood, spinach, parsley, dill, mushrooms and black pepper.
