Vitamins and minerals are an important part of our lives. They ensure that our body can cope with numerous tasks every day. These include supporting the immune system and regulating hormone balance. However, with changes in agriculture, genetic modification, and the ever-increasing demand for fruits, vegetables, and grains, 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 today suffer from nutrient deficiencies, and what you can still do to ensure a diet rich in vitamins and minerals.
Table of Contents
An Overview of the Importance of Vitamins and Minerals
Vitamins are organic substances divided into two categories. There are water-soluble vitamins like vitamin C and B vitamins, and fat-soluble vitamins like 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. Excess water-soluble vitamins that are not used by the body are excreted through urine. Our body cannot produce water-soluble vitamins itself, which is why they must be taken in through food. At most, we can absorb so-called provitamins, which are precursors of vitamins that our body can then convert into vitamins itself.
Minerals, on the other hand, are inorganic substances found 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 required in higher daily amounts.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 in small amounts, they are still very important for our organism.
Vitamins and Minerals: Our Driving Force
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 fundamental cellular functions. Other important tasks of vitamins and minerals include DNA synthesis, energy metabolism, and oxygen transport. These processes are important for maintaining our cognitive abilities and our mental and physical well-being.2 If we did not consume vitamins and minerals, these processes in the body could not take place at all.
Insufficient intake of vitamins and minerals can often lead to health problems. Especially younger people often lead a more active lifestyle, which means they also need more energy. The list of common symptoms of deficiencies is long. Especially fatigue, exhaustion, reduced performance, a weak immune system, chronic diseases, muscle weakness and above all lifestyle diseases such as high blood pressure and diabetes can be the result. For example, studies have shown 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 subjects.3
Another interesting study investigated the connection between vitamin D and the development of type 1 diabetes. It examined how both sufficient intake and a deficiency of vitamin D in infancy could influence the risk of developing this form of diabetes. It was found that vitamin D supplementation is associated with a reduced risk of type 1 diabetes and could help to curb the increase in disease rates in infants.4 This shows that many diseases and complaints can be due to nutrient deficiencies. The deficiency symptoms can vary and be individual depending on the missing vitamins or minerals.
Why are Vitamin and Mineral Deficiencies Becoming More Common Today?
You have probably noticed that more and more people complain about nutrient deficiencies or are diagnosed with them by a doctor. This suffering has several reasons: a stressful everyday life, no time to deal with the right diet, or the change in cultivation methods for fruit, vegetables, and grains, as well as highly processed foods that contain many calories and hardly any nutrients.
Reasons Why Our Fruits, Vegetables, and Grains No Longer Offer as Many Nutrients:
Loss of nutrients due to long delivery routes and transport times:
Many vitamins are very sensitive and can be destroyed by improper storage, e.g., at excessive heat. This can occur with longer transport routes, as these often take weeks to reach us. As a result, they can be exposed to enormous temperature and humidity fluctuations, which can significantly reduce nutrient deficiencies.
Harvested too early:
Often, fruits, vegetables, and grains are transported before their actual harvest time so that they do not spoil during transport. However, these have a lower nutrient content than ripe foods because they cannot fully develop their nutrients.
The use of chemical fertilizers:
Although the use of chemical fertilizers allows plants to grow faster, it disrupts the balance of natural soil. As a result, plants may have a lower nutrient content.
Processing of foods:
The more intense and fresh 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.
This can be well illustrated with oat and soy milk: Commercial oat and soy milk are fortified with a range of additives. These plant-based milk alternatives contain, among other things, rapeseed oil, sweeteners, flavorings, table salt, acidity regulators, and a high amount of sugar. The whole thing is additionally diluted with water. The oat content in oat milk is very low - about 2-15% - and varies depending on the manufacturer. Soy milk - in addition to the additives - consists mostly of water and soybeans, whereby the proportion of soybeans can vary between about 2-10%.
Another example of this is refined flour. During its production, a large portion of the minerals, vitamins, and fiber found in the grain are removed. As a result, they no longer have any nutrient content. When we reach for it in the supermarket, this product consists only of carbohydrates and antinutrients such as gluten. It would be different if we milled the flour ourselves. In this case, the entire grain, including the nutrient-rich husk and germ, is used. Through a long dough fermentation, the antinutrients are broken down and the nutrients are retained.
Genetic modifications:
Manipulations and changes to the genetic makeup are carried out to make fruits and vegetables more appealing, tastier, and sweeter. For example, bananas, oranges, apples, and grapes are already bred to taste even sweeter and have a higher sugar content. Ideally, genetically modified fruits and vegetables should be long-lasting and free of bitter substances nowadays. In Germany, all foods that contain, are made from, or consist of genetically modified organisms must be labeled. Cultivation is also only possible with permission.
Nutrient depletion of soils and monocultures:
The nutrient depletion of soils is, among other things, a consequence of intensive and frequent farming. 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 leads to certain nutrients being withdrawn from the soil over a long period of time.
Use of pesticides and herbicides:
Pesticides and herbicides are a major issue - also in Germany. They are used in conventional agriculture, which produces over 95% of our food. Pesticides are chemical substances used in fields and plantations to destroy insects and promote the shelf life of plants. Some 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. Sprays not only damage plants but also animals, groundwater, rivers, and soils. Approximately 30,000 tons of pure pesticide chemicals are used per year in Germany alone.
These are alarming figures, especially since the pesticide residue on fruit and vegetables has also increased sharply in recent years. These toxins end up on our plates after shopping. On average, three to four different pesticides are found in samples of German supermarket goods. Toxicologists emphasize that many of these toxins can reinforce each other's effects. Worse still, pesticides can harm our bodies and even make us sick - 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
How to 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 diverse and balanced diet:
A varied diet with different types of vegetables and fruits allows for the intake of a wide range of vitamins and minerals. However, it is advisable to ensure that you do not consume excessive amounts of fruit, as the sugar content can affect your blood sugar levels.
Consumption of fresh, regional, and seasonal products:
Regional and seasonal products have a higher nutrient content because they have not traveled long delivery and transport routes. They are also only harvested when they are truly ripe. Many consumers alternatively opt for frozen fruits and vegetables.
Frozen fruits and vegetables:
Frozen fruits and vegetables are not as unhealthy as one might initially assume. Fruits and vegetables are frozen immediately after harvesting, which helps preserve nutrients. The advantage of this is that fruits and vegetables are available for a longer period, and you can access them whenever needed.
A study investigated the nutrient content of fresh and frozen vegetables and fruits. Four important vitamins were analyzed: vitamin C, vitamin B2, and vitamin E. The researchers wanted to find out how these vitamins differed in various fruits and vegetables between fresh and frozen products. 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 the fresh products and was occasionally even higher.6 Thus, frozen fruits and vegetables are a practical option and also offer benefits for many who are subject to everyday stress and want to eat a nutrient-rich diet quickly.
Antinutrients and their reduction through soaking, using phytic acid as an example:
Antinutrients are compounds that protect plants from consumption by insects and diseases or repel pests. Antinutrients can interfere with certain nutrients in a meal. For example, tea or coffee can prevent iron absorption due to the antinutrient tannin. Lectins in legumes and whole grains can also impair the absorption of iron, phosphorus, calcium, iron, and zinc. Therefore, you should avoid consuming large amounts of foods containing antinutrients. Instead, you can eat a balanced and varied diet throughout the day.
Other antinutrients include gluten (in grains), saponins (in whole grain products), and oxalic acid (in leafy vegetables). Many antinutrients like lectins and phytates can be deactivated or reduced by soaking or cooking before consumption.7 This was also shown in the following study: Phytic acid is primarily found in seeds and legumes. Phytate (a form of phytic acid) can bind minerals like iron and zinc, thereby reducing their availability to the body. It is important to mention here that the nutrients are bound in the plant and are only made available to us through soaking. In a study, the soaking of quinoa seeds was tested for its effects on the amount of phytate and the availability of iron. Soaking the seeds reduced phytate by 61-76% - and by as much as 82-98% through fermentation. This allowed for better iron absorption. Overall, the study shows that soaking foods containing antinutrients significantly improves nutrient absorption.8
Cleaning fruits and vegetables with baking soda:
Sodium hydroxide is not only suitable for cleaning, but also for cleaning fruits and vegetables. It is recommended to immerse the fruits and vegetables in a water bath and add some baking soda according to the amount. According to a 2017 study, which was tested on apples, baking soda is particularly effective in removing pesticide residues from the surface. However, the fruits and vegetables should remain in the baking soda solution for 12-15 minutes.9
Organic products:
The cultivation of organic products in Germany is subject to strict rules and, in summary, excludes genetic engineering, the use of pesticides, and artificial fertilizers. In addition, animal welfare is considered, and groundwater is protected to keep it free of pesticides. Whether the rules are actually followed is controlled by several associations such as Demeter. These associations must also follow certain guidelines that are also checked. There are significant 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 requirements.
However, there are also certain differences between the individual organic associations. These differences concern the permitted amount of additives, the space available to hens, and the maximum transport distances that animals are allowed to travel. Following the organic associations, the EU organic label has less strict requirements. Conventional agriculture, on the other hand, follows the lowest standards. Here, the use of synthetic plant protection products is even permitted. So, if a product bears the designation "Bio" or "Öko", it complies at least with the legal requirements of the EU guidelines. Thus, it is important to note that organic is not equal to organic, because there are both EU organic standards and the strict guidelines of the organic associations.10
Gentle preparation and raw food:
Since many vitamins, such as vitamin C and B vitamins, are heat-sensitive, 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 consume fruits and vegetables raw. Raw food contains many important enzymes that can also be destroyed by heat.
Multivitamin Supplements:
A study investigated whether a multivitamin and mineral supplement could improve immune function in healthy adults aged 55 and over. The result was that the supplement increased blood levels of vitamin C and zinc. In addition, subjects reported an improvement in their health. 11
Advertisement
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 bioavailable, making fermented foods more nutritious and digestible. The probiotic bacteria help maintain gut health, have antioxidant effects, and can protect you from free radicals. Since the gut and our immune system go hand in hand, fermented foods can certainly strengthen your immune system. In addition, fruits and vegetables are naturally preserved without the use of chemical additives. 12
Proper Food Storage:
Proper food storage is very important for preserving vitamins. Vitamins A and E are particularly sensitive to light, so dark storage is recommended. Cool storage should also be considered, as many vitamins are very sensitive to heat.
Growing Your Own Fruits 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 harvesting. This ensures good quality and maximum safety of 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.
DE-ÖKO-006
