Vitamins and minerals are an important part of our lives. They ensure that our body can cope with numerous tasks on a daily basis. These include supporting the immune system and regulating hormone levels. However, with changes in agriculture, genetic manipulation and the ever-increasing demand for fruit, vegetables and cereals, the nutrient content of our diet has also changed. In this blog post, we will take a closer look at how important vitamins and minerals are for the body, why more people are suffering from nutrient deficiencies these days and what you can still do to eat a diet rich in vitamins and minerals.
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An overview of the importance of vitamins and minerals:
Vitamins are organic substances that are divided into two categories. On the one hand, there are the water-soluble vitamins such as vitamin C and the B vitamins and, on the other, the fat-soluble vitamins such as vitamin A, vitamin D, vitamin E and vitamin K. The difference between these vitamin categories is that fat-soluble vitamins are stored in the body. The excess, water-soluble vitamins that are not used by the body are excreted in the urine. Our body cannot produce water-soluble vitamins itself, which is why they have to be taken in through food. At most, we can take in so-called provitamins, which are precursors of vitamins, which can then be converted into vitamins by our body itself.
Minerals, on the other hand, are inorganic substances that occur in water and soil. Minerals can also be classified into two categories: Microminerals (such as iron, copper, selenium, zinc and iodine) and macrominerals such as calcium, phosphorus, magnesium and sodium, potassium and chloride. The former are needed in smaller quantities, while the latter are needed in higher quantities per day.1 Trace elements are micronutrients that also belong to the group of minerals. Essential trace elements include iron, chromium, cobalt, iodine, copper, fluoride, manganese, selenium, molybdenum and zinc. Although we only need these to a small extent, they are nevertheless very important for our organism.
Vitamins and minerals: Our drive
As already mentioned, vitamins and minerals keep us alive. They are the driving force and perform countless tasks in our body - including our metabolism. Our metabolism, in turn, is responsible for basic cellular functions. Other important tasks of vitamins and minerals are DNA synthesis, energy metabolism and the transportation of oxygen. These processes are important for maintaining our cognitive abilities as well as our mental and physical well-being.2 If we no longer consumed vitamins and minerals, these processes could not take place in the body.
Inadequate intake of vitamins and minerals can often lead to health problems. Younger people in particular tend to lead a more active lifestyle, which means they also need more energy. The list of common symptoms of deficiencies is long. In particular, fatigue, exhaustion, reduced performance, a weak immune system, chronic illnesses, muscle weakness and, above all, lifestyle diseases such as high blood pressure and diabetes can be the result.
Studies have found that calcium and magnesium can lower both systolic blood pressure (SBP) and diastolic blood pressure (DBP). Vitamin E and potassium only led to a reduction in SBP in test subjects.3 Another interesting study examined the link between vitamin D and the development of type 1 diabetes in more detail. It looked at how both adequate intake and deficiency of vitamin D in infancy could affect the risk of developing this form of diabetes. Vitamin D supplementation was found to be associated with a reduced risk of type 1 diabetes and could help slow the rise in rates of the disease in infants.4 This shows that many diseases and complaints can be caused by a nutrient deficiency. The symptoms of deficiency can vary depending on the missing vitamins or minerals.
Why are vitamin and mineral deficiencies on the rise these days?
You have probably already noticed that more and more people are complaining of a nutrient deficiency or have been diagnosed with one by a doctor. There are several reasons for this: A stressful everyday life, no time to deal with the right diet or the change in cultivation methods of fruits, vegetables and grains as well as the highly processed foods that contain many calories and hardly any nutrients.
Reasons why our fruit, vegetables and cereals no longer provide as many nutrients
Loss of nutrients due to long delivery routes and long transportation times:
Many vitamins are very sensitive and can be destroyed if stored incorrectly, e.g. in excessive heat. This can occur during long transportation routes, as they are often on the road for weeks before they reach us. This can expose them to enormous fluctuations in temperature and humidity, which can significantly reduce the nutrient deficiency.
Harvest time too early:
Fruit, vegetables and cereals are often transported before their actual harvest time so that they do not spoil during transportation. However, these have a lower nutrient content than ripe foods, as they cannot fully develop their nutrients.
The use of chemical fertilizers:
The use of chemical fertilizers allows plants to grow faster, but upsets the balance of the natural soil. As a result, plants can have a lower nutrient content.
Processing of foodstuffs:
The more intense and fresher the taste, the better. The food industry has been following this principle for a long time. For this reason, many foods are enriched with flavor enhancers, additional sugar, artificial flavors and countless sweeteners to encourage increased consumption. Oat and soy milk are a good illustration of this: A number of additives are added to commercially available oat and soy milk. These plant-based milk alternatives contain rapeseed oil, sweeteners, flavorings, table salt, acidity regulators and a large amount of sugar, among other things. The whole thing is also diluted with water. The proportion of oats in oat milk is very low - around 2-15% - and varies depending on the manufacturer. Soy milk - in addition to the additives - consists mainly of water and soybeans, whereby the proportion of soybeans can vary between 2-10%.
Another example of this is extract flour. During production, a large proportion of the minerals, vitamins and fiber found in the grain are removed. As a result, they no longer contain any nutrients at all. When we reach for it in the supermarket, this product consists only of carbohydrates and anti-nutrients such as gluten. The situation would be different if we were to grind the flour ourselves. Here, the whole grain is used, including the nutrient-rich husk and germ. The antinutrients are broken down and the nutrients are retained by a long dough process.
Genetic manipulation:
Manipulations and changes to genetic material are taking place to make fruit and vegetables more attractive, tastier and sweeter. Bananas, oranges, apples and grapes are already being bred to taste even sweeter and have a higher sugar content. In the best case scenario, genetically modified fruit and vegetables today should have a long shelf life and no bitter substances. In Germany, all foods that contain, are produced from or consist of genetically engineered organisms must be labeled. Cultivation is also only possible with a permit.
Nutrient depletion of the soil and monocultures:
The nutrient depletion of the soil is, among other things, a consequence of intensive and frequent cultivation. As a result, the soil is no longer able to create and maintain a natural and balanced environment. The cultivation of monocultures also plays an important role here, as the frequent cultivation of the same species means that certain nutrients are removed from the soil over a long period of time.
Use of pesticides and herbicides:
Pesticides and herbicides are a major issue - in Germany too. They are used in conventional agriculture, which produces over 95% of our food. Pesticides are chemical substances that are used on fields and plantations to kill insects and improve the shelf life of plants. A few examples are herbicides (against weeds), fungicides (against fungal diseases) and acaricides (against mites). One of the most commonly used pesticides is glyphosate. Paraquat is also considered very dangerous. Pesticides not only damage plants, but also animals, groundwater, rivers and soil. Around 30,000 tons of pure pesticide chemicals are used every year in Germany alone. These are alarming figures, especially as the contamination of fruit and vegetables has also risen sharply in recent years.
These toxins end up on our plates after we buy them. The average sample of German supermarket produce contains three to four different pesticides. Toxicologists emphasize that many of the toxins can reinforce each other's effects. What is worse is that pesticides can damage our bodies and also make us ill - children are particularly at risk. Some pesticides can damage our genetic material, affect our immune system, disrupt our hormone balance or, in the worst case, even cause cancer.5
This way you still get enough vitamins and minerals:
Despite these circumstances, there are still plenty of ways to provide your body with sufficient vitamins and minerals. Here are some tips:
A varied and balanced diet:
A varied diet with different types of fruit and vegetables provides a wide range of vitamins and minerals. However, it is advisable to take care not to eat too much fruit, as the sugar it contains can affect your blood sugar levels.
Consumption of fresh, regional and seasonal products:
Regional and seasonal products have a higher nutrient content as they do not have long delivery and transportation routes behind them. They are also only harvested when they are really ripe. Many consumers turn to frozen fruit and vegetables as an alternative.
Fruit and vegetables from the freezer:
Fruit and vegetables from the freezer are not as unhealthy as you might initially think. Fruit and vegetables are frozen immediately after harvesting, which helps to preserve the nutrients. The advantage of this is that fruit and vegetables are available for a longer period of time and you can access them whenever you need them. A study examined the nutrient content of fresh and frozen fruit and vegetables. Four important vitamins were analyzed: Vitamin C, Vitamin B2 and Vitamin E.
The researchers wanted to find out how these vitamins differ between fresh and frozen products in various types of fruit and vegetables. The following were examined: corn, carrots, broccoli, spinach, peas, green beans, strawberries and blueberries. It turned out that the vitamin content of the frozen products did not differ from fresh products and was occasionally even higher.6 Frozen fruit and vegetables are therefore a practical option and also offer advantages for many people who are subject to everyday stress and want to eat a nutritious diet in a hurry.
Antinutrients and reduction by soaking using the example of phytic acid:
Antinutrients are compounds that protect plants from being eaten by insects and diseases or repel pests. Antinutrients can interfere with certain nutrients in the meal. For example, tea or coffee can prevent your iron absorption due to the antinutrient tannin. Lectins in legumes and wholegrain products can also impair the absorption of iron, phosphorus, calcium, iron and zinc. You should therefore avoid eating large quantities of foods that contain antinutrients. Instead, you can eat a balanced and varied diet throughout the day. Other antinutrients include gluten (in cereals), saponins (in wholegrain products) and oxalic acid (in leafy vegetables).
Many antinutrients such as lectins and phytates can be deactivated or reduced by soaking or cooking before eating.7 This is also the case in the following study: phytic acid is mainly found in seeds and legumes. Phytate (a form of phytic acid) can bind minerals such as iron and zinc, thereby reducing their availability to the body. It is important to note that the nutrients are bound in the plant and are only made available to us through soaking. In one study, the effects of soaking quinoa seeds on the amount of phytate and the availability of iron were tested. By soaking the seeds, the phytate was reduced by 61-76% - by fermentation even by 82-98%. This enabled better iron absorption. Overall, the study shows that soaking foods containing antinutrients significantly improves nutrient absorption.8
Cleaning fruit and vegetables with baking soda: Baking soda is not only suitable for cleaning, but also for cleaning fruit and vegetables. It is recommended to immerse the fruit and vegetables in a water bath and add a little baking soda depending on the quantity. According to a study from 2017, which was tested on apples, baking soda is particularly effective at removing pesticide residues from the surface. However, the fruit and vegetables should remain in the sodium bicarbonate solution for 12-15 minutes.9
Organic products:
The cultivation of organic products is subject to strict rules in Germany and, in summary, excludes genetic engineering, the use of pesticides and artificial fertilizers. Attention is also paid to animal welfare and the groundwater is protected to keep it free of pesticides. Some associations, such as Demeter, check whether all the rules are being adhered to. These associations must also follow certain guidelines, which are also checked. There are considerable differences between the leading organic associations such as Demeter, Bioland and Naturland, the EU organic label and conventional agriculture in Germany. The organic associations implement the strictest standards.
However, there are also certain differences between the individual organic associations. These differences concern the permitted amount of additives, the space available to the hens and the maximum transportation distances that the animals are allowed to travel. The organic associations are followed by the EU organic label, which is not quite as strict. Conventional farming, on the other hand, has the lowest standards. Here, even the use of synthetic pesticides is permitted. So if a product is labeled "organic" or "eco", it at least meets the legal requirements of the EU directives. It is therefore important to note that not all organic products are the same, as there are both the EU organic standards and the strict guidelines of the organic associations.10
Gentle preparation and raw food:
As many vitamins such as vitamin C and B vitamins are sensitive to heat, it is advisable to cook or steam vegetables to minimize the loss of important vitamins. To retain the full amount of nutrients, you can also eat fruit and vegetables raw. Raw vegetables contain many important enzymes that can also be destroyed by heat.
Multivitamin supplements:
A study investigated whether a multivitamin and mineral supplement can improve immune function in healthy adults aged 55 and over. The result was that the supplement increased the levels of vitamin C and zinc in the blood. The test subjects also reported that their state of health had improved.11
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Fermented foods:
Fermented foods are considered particularly healthy because they are rich in probiotic cultures and contain many essential nutrients. Fermentation makes certain vitamins and minerals more available, making fermented foods more nutritious and easier to digest. The probiotic bacteria help to maintain gut health, have an antioxidant effect and can protect you from free radicals. As the gut and our immune system go hand in hand, fermented foods can certainly boost your immune system. In addition, fruit and vegetables are preserved naturally - without the use of chemical additives.12
Good food storage:
The correct storage of food is very important for the preservation of vitamins. Vitamins A and E are particularly sensitive to light, which is why dark storage is recommended. Cool storage should also be considered, as many vitamins are also very sensitive to heat.
Grow your own fruit and vegetables:
By growing your own, you can be 100% sure that everything you harvest is chemical-free, unsprayed and fresh. You have an overview of the entire cultivation process - from seed selection to harvest. This ensures good quality and maximum safety for your food.
With these numerous tips, nothing should stand in the way of you and a healthy diet!
Sources:
1. Morris AL, Mohiuddin SS. Biochemistry, Nutrients. 2023 May 1. In: StatPearls. Treasure Island (FL): StatPearls Publishing; 2024 Jan–. PMID: 32119432.
2. Tardy AL, Pouteau E, Marquez D, Yilmaz C, Scholey A. Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence. Nutrients. 2020 Jan 16;12(1):228. doi: 10.3390/nu12010228. PMID: 31963141; PMCID: PMC7019700.
3. Behers BJ, Melchor J, Behers BM, Meng Z, Swanson PJ, Paterson HI, Mendez Araque SJ, Davis JL, Gerhold CJ, Shah RS, Thompson AJ, Patel BS, Mouratidis RW, Sweeney MJ. Vitamins and Minerals for Blood Pressure Reduction in the General, Normotensive Population: A Systematic Review and Meta-Analysis of Six Supplements. Nutrients. 2023 Sep 30;15(19):4223. doi: 10.3390/nu15194223. PMID: 37836507; PMCID: PMC10574336.
4. Diabetes: Hyppönen E, Läärä E, Reunanen A, Järvelin MR, Virtanen SM. Intake of vitamin D and risk of type 1 diabetes: a birth-cohort study. Lancet. 2001 Nov 3;358(9292):1500-3. doi: 10.1016/S0140-6736(01)06580-1. PMID: 11705562.
5. Greenpeace Frankfurt. (2010). Essen ohne Pestizide [PDF]. https://www.greenpeace-frankfurt.de/phocadownload/Downloads/landwirtschaft/pestizide/Kurzinfo_Essen-ohne-Pestizide_2010_07.pdf
6. Bouzari A, Holstege D, Barrett DM. Vitamin retention in eight fruits and vegetables: a comparison of refrigerated and frozen storage. J Agric Food Chem. 2015 Jan 28;63(3):957-62. doi: 10.1021/jf5058793. Epub 2015 Jan 13. PMID: 25526594.
7. Harvard T.H. Chan School of Public Health. Anti-nutrients. The Nutrition Source. Retrieved August 7, 2024, from https://nutritionsource.hsph.harvard.edu/anti-nutrients/
8. Valencia S, Svanberg U, Sandberg AS, Ruales J. Processing of quinoa (Chenopodium quinoa, Willd): effects on in vitro iron availability and phytate hydrolysis. Int J Food Sci Nutr. 1999 May;50(3):203-11. doi: 10.1080/096374899101247. PMID: 10627836.
9. Yang, T., Doherty, J., Zhao, B., Kinchla, A. J., Clark, J. M., & He, L. (2017). Effectiveness of commercial and homemade washing agents in removing pesticide residues on and in apples. Journal of Agricultural and Food Chemistry, 65(44).
10. Felder, A. (2008). Bio-Lebensmittel: Warum sie wirklich gesünder sind. Humboldt.
11. Fantacone ML, Lowry MB, Uesugi SL, Michels AJ, Choi J, Leonard SW, Gombart SK, Gombart JS, Bobe G, Gombart AF. The Effect of a Multivitamin and Mineral Supplement on Immune Function in Healthy Older Adults: A Double-Blind, Randomized, Controlled Trial. Nutrients. 2020 Aug 14;12(8):2447. doi: 10.3390/nu12082447. PMID: 32823974; PMCID: PMC7468989.
12. torr, M., & Storr, C. (2023). Fermentieren macht gesund: Die antientzündliche Heilkraft fermentierter Lebensmittel / 45 köstliche Rezepte - von Sauerteig bis Kimchi.
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