The importance of micronutrients
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We sometimes talk about vitamins and mineral salts, antioxidants and free radicals without really knowing what we are talking about, without fully understanding the importance of certain nutritional factors or the physiological effect of molecules that are beneficial or harmful to our body.
Think about free radicals. Everyone talks about them, yet they sometimes seem like abstract entities not clearly linked to negative events taking place in the body. So why worry about these molecules that are so dangerous and yet so hard to pin down? There is in fact a direct, practical correlation linking the formation of reactive molecular species to major diseases, some of which present with serious clinical pictures. Consider, for example, the cardiovascular damage that free radicals can cause; at the tissue level of the blood vessels, high concentrations of free radicals are produced by immune system cells in response to damage or a localised inflammatory process, and this triggers a cascade of events that draws even more cells to the exact point where the damage occurs. This vicious circle leads to a gradual narrowing of the diameter of the blood vessels and a corresponding increase in the risk of occlusion.
Micronutrients are everything that is not Protein, Carbohydrates or Fats. In other words, they are molecules taken in through the diet in much smaller quantities than the macronutrients just mentioned. Micronutrients are Vitamins and Minerals; unlike macronutrients they provide no calories, but they are indispensable for the body’s physiology.
But are micronutrients really that relevant for nutrition and, in the case of athletes, for performance?
The answer can be as immediate as it is obvious. Yes. The reason may be a little less obvious but just as intuitive. It has been shown that vitamin and mineral deficiencies lead to degenerative processes in the body, in adults, in children and even in the foetus.
It is on the basis of this reasoning that scientific evidence confirms how essential it is to take in minimum amounts of vitamins and mineral salts too. And not only that. Over time, the correlation between individual components and specific deficiencies has been increasingly refined. One example above all concerns the correct intake of folic acid in the diet, not only in general but specifically for pregnant women: folic acid deficiency is reflected in neurological malformations in the foetus.
Yes, I understand. But in practice, what are these molecules for?
If protein is for building, fats for energy and hormones and carbohydrates for energy, what do these other molecules actually do in the body?
All these molecules deal with many different, minor aspects, certainly with effects that are not immediately evident. For these reasons it is even harder to get across to the public how important these dietary components are. Their tasks concern molecular biochemical reactions; they are very often an integral part of enzymes that give rise to cellular reactions, and they form part of larger molecules with energy, structural, neurotransmission and many other functions.
We do not risk stating the obvious by saying that eating plenty of fruit and vegetables is a “conditio sine qua non” for providing an adequate amount of trace elements. A diet should be varied in its sources, without cutting out entire food groups on principle, such as dairy products with regard to Calcium intake; balanced in macronutrients, so as to provide a sufficient amount of fat-soluble vitamins, for example, through an adequate intake of fats; and also sufficient for the individual’s energy needs in relation to their daily activities.
Blood tests are the best diagnostic strategy for helping to prevent or treat deficiencies directly or indirectly linked to micronutrients. Among these, those defined as ESSENTIAL in particular can lead to shortfalls. As regards the latter, the crux of the matter is that the human body is unable to produce certain elements, unlike others defined as NON-ESSENTIAL. It would not be unusual, in fact, to find deficiencies of water-soluble minerals such as Calcium, Iron, Phosphorus, Magnesium, Zinc and Copper, all ESSENTIAL elements, in very active people, in those with individual predispositions or in those going through particular stages of their development. If these elements are not made up for through the diet, it would be essential to try to take them through a dedicated supplementation plan, preferably one tailored to the individual’s needs rather than “all-in-one” supplements, which risk being insufficient for what is required and at the same time excessive for other elements.
Think about free radicals. Everyone talks about them, yet they sometimes seem like abstract entities not clearly linked to negative events taking place in the body. So why worry about these molecules that are so dangerous and yet so hard to pin down? There is in fact a direct, practical correlation linking the formation of reactive molecular species to major diseases, some of which present with serious clinical pictures. Consider, for example, the cardiovascular damage that free radicals can cause; at the tissue level of the blood vessels, high concentrations of free radicals are produced by immune system cells in response to damage or a localised inflammatory process, and this triggers a cascade of events that draws even more cells to the exact point where the damage occurs. This vicious circle leads to a gradual narrowing of the diameter of the blood vessels and a corresponding increase in the risk of occlusion.
Micronutrients are everything that is not Protein, Carbohydrates or Fats. In other words, they are molecules taken in through the diet in much smaller quantities than the macronutrients just mentioned. Micronutrients are Vitamins and Minerals; unlike macronutrients they provide no calories, but they are indispensable for the body’s physiology.
But are micronutrients really that relevant for nutrition and, in the case of athletes, for performance?
The answer can be as immediate as it is obvious. Yes. The reason may be a little less obvious but just as intuitive. It has been shown that vitamin and mineral deficiencies lead to degenerative processes in the body, in adults, in children and even in the foetus.
It is on the basis of this reasoning that scientific evidence confirms how essential it is to take in minimum amounts of vitamins and mineral salts too. And not only that. Over time, the correlation between individual components and specific deficiencies has been increasingly refined. One example above all concerns the correct intake of folic acid in the diet, not only in general but specifically for pregnant women: folic acid deficiency is reflected in neurological malformations in the foetus.
Yes, I understand. But in practice, what are these molecules for?
If protein is for building, fats for energy and hormones and carbohydrates for energy, what do these other molecules actually do in the body?
All these molecules deal with many different, minor aspects, certainly with effects that are not immediately evident. For these reasons it is even harder to get across to the public how important these dietary components are. Their tasks concern molecular biochemical reactions; they are very often an integral part of enzymes that give rise to cellular reactions, and they form part of larger molecules with energy, structural, neurotransmission and many other functions.
We do not risk stating the obvious by saying that eating plenty of fruit and vegetables is a “conditio sine qua non” for providing an adequate amount of trace elements. A diet should be varied in its sources, without cutting out entire food groups on principle, such as dairy products with regard to Calcium intake; balanced in macronutrients, so as to provide a sufficient amount of fat-soluble vitamins, for example, through an adequate intake of fats; and also sufficient for the individual’s energy needs in relation to their daily activities.
Blood tests are the best diagnostic strategy for helping to prevent or treat deficiencies directly or indirectly linked to micronutrients. Among these, those defined as ESSENTIAL in particular can lead to shortfalls. As regards the latter, the crux of the matter is that the human body is unable to produce certain elements, unlike others defined as NON-ESSENTIAL. It would not be unusual, in fact, to find deficiencies of water-soluble minerals such as Calcium, Iron, Phosphorus, Magnesium, Zinc and Copper, all ESSENTIAL elements, in very active people, in those with individual predispositions or in those going through particular stages of their development. If these elements are not made up for through the diet, it would be essential to try to take them through a dedicated supplementation plan, preferably one tailored to the individual’s needs rather than “all-in-one” supplements, which risk being insufficient for what is required and at the same time excessive for other elements.
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