5 most important micronutrients in dietetics

Author: Margarita Kuts - doctor-dietitian, gastroenterologist, and body mesotherapist.
2014-02-13

Another important micronutrient that plays a significant role in the body's functioning is trace elements. Each of them affects metabolism in its own way.

Calcium

It plays a huge role in the body:

• It is the foundation of bones, hair, and nails.
• It participates in the contraction of the heart muscle.
• It influences the functioning of the central nervous system.
• It affects the absorption of food.
• It is responsible for the expenditure of adipose tissue.

Let’s consider the influence of calcium on fat expenditure in the body. Scientists have determined that when calcium levels are high in the body, the hormone calcitriol is produced. This hormone signals fat cells to release fat, and, notably, fat is lost from the most "stubborn" areas—the waist and abdomen.

Where can this essential micronutrient be found? It is present in medium and high-fat dairy and fermented dairy products. You will not find calcium in low-fat dairy products. Additionally, calcium from various dietary supplements is also not well absorbed.

Therefore, you should replace some of the products in your diet with dairy, and it's even better to opt for fermented dairy products. Don’t be afraid; dairy fat tends to be stored poorly in the body, just remember to practice moderation.

It is essential to remember that calcium is absorbed in the presence of phosphorus and vitamin D. Phosphorus is most abundant in: cottage cheese, cheese, meat, fish, buckwheat, and oatmeal. To produce vitamin D, make sure to get plenty of sunlight.

Magnesium

Magnesium is the main anti-stress micronutrient. A deficiency of magnesium can cause a person to experience constant internal anxiety, nervousness, fatigue, and insomnia. Insufficient intake leads to the production of the stress hormone cortisol in the adrenal glands in the evening, which can result in emotional excitability and ultimately evening binge eating.

Magnesium also influences the metabolism of fats and carbohydrates in the human body. A deficiency of magnesium results in the overproduction of insulin—the main obesity hormone. Additionally, it activates the hunger center, leading to weight gain.

Where can magnesium be found? It is present in:

• Mineral water,
• Watermelons,
• Almonds,
• Grains,
• Legumes,
• Green vegetables,
• Bell peppers.

Zinc

This micronutrient is very important for us because it helps form proteins in the body. And without protein, as we know, nothing can be done. All processes of growth and development, repair, and renewal occur with the participation of proteins.

Zinc also affects weight:

1. It helps normalize blood glucose levels. Zinc "decides" whether glucose will be used for energy needs or stored as fat.
2. It contributes to the reduction of cholesterol in the blood.
3. It influences the absorption of vitamin A. Therefore, a deficiency of zinc can lead to acne, as vitamin A, which fights skin inflammation, cannot be activated.

Zinc can be found in:

• Wheat bran,
• Wheat germ,
• Mushrooms (e.g., saffron milk caps, birch boletes),
• Dried seaweed,
• Spinach,
• Green peas,
• Brussels sprouts,
• Oysters.

Iron

Iron is part of hemoglobin and, naturally, a deficiency of iron can lead to iron deficiency anemia, which will then require the intake of supplements containing this micronutrient. Therefore, it is essential to include iron-rich foods in your diet: red meat—veal, beef, pork. Only from these animal products can iron be absorbed by our bodies, not from apples or other plant foods.

Iodine

Everyone knows the role of the thyroid gland in metabolism. Essentially, this gland fully controls all metabolic processes in the body by producing various hormones:

• It enhances fat breakdown processes to meet the body's energy needs.
• It increases adrenaline production—an activator of lipolysis (fat breakdown).
• It normalizes metabolism in subcutaneous adipose tissue.
• It activates lipolysis within fat cells themselves.
• It influences the disappearance of cellulite.

The functioning of the thyroid gland is entirely dependent on the supply of iodine to the body. A deficiency of iodine leads to impaired thyroid function.

The highest concentration of iodine, which is easily absorbed by our body, is found in seaweed—laminaria. This is a very beneficial product, especially for those looking to shed extra pounds.

This is perhaps the list of the most important micronutrients that must be present in a person's diet. Micronutrients should be consumed in conjunction with vitamins. Therefore, it is becoming increasingly common to find vitamin and mineral complexes on pharmacy shelves, where both components are in the best combinations and optimal dosages.

I hope my article will be helpful to you.