Micronutrients: how do they keep us active?

There are days when you could run full marathons, play several games in a row, or swim as long as Michael Phelps. However, there are others where you barely have the energy to get out of bed. Has it happened to you? If you wonder what causes this variation in your daily life, we bring you the answer.

Whenever people are encouraged to maintain a good diet, most of the reasons are related to low calorie intake, although there are many other reasons that are hardly talked about. Therefore, in this entry we are dedicated to explaining what macro and micronutrients are, what their role is in providing energy and what is the role of medications for low performance in this equation.

Know the components of nutrition

The human body obtains its energy through the intake of food and drinks. In this process, we can find 2 fundamental categories:

• Macronutrients, those elements responsible for providing the human body with calories, which will end up being converted into energy. Among them, lipids, carbohydrates and proteins stand out.
• Micronutrients , although they do not play a role in energy capture, do provide the elements necessary for the body to function properly. Thus, if macronutrients give energy to the body, micronutrients ensure that it functions in optimal conditions.

The best way to understand the difference between Macro and Micronutrients is with a tangible example: a marathon runner requires a lot of energy to run 5, 10 or even 25 kilometers. In addition to the diet you require to withstand this energy expenditure (macronutrients), you need to provide yourself with foods (micronutrients) that allow your respiratory system to operate optimally, burn calories efficiently, or even sweat correctly. Once the distinction is clarified, we can talk about the main micronutrients and their role in our daily lives.

Vitamins

Their water-soluble (water-soluble) and liposoluble (fat-soluble) capabilities make them ideal for ingesting through natural foods. Its benefits for metabolism are varied, although we can highlight some vitamins of great importance:

• Vitamin A: plays an essential role in the growth and maintenance of cell integrity, which allows us to maintain normal skin and vision, normal functioning of the immune system and optimal iron metabolism.
  
  
• Vitamin C: intervenes in the synthesis of collagen, essential for the normal structure of tissues such as bone, cartilage, blood vessels, skin, gums and teeth. For this reason, many athletes in a state of rehabilitation turn to sports supplements or joint supplements rich in vitamin C. In addition , this micronutrient promotes the optimal functioning of the immune system, which strengthens the body against common viruses such as the flu.
  
  
• Vitamin E: one of the main allies against aging because its antioxidant properties limit the deterioration of cells. In addition, it promotes the prevention of cardiovascular diseases and various types of cancer.

Minerals

We are specifically talking about micronutrients such as sodium, potassium, calcium, magnesium and phosphorus. They all reach the body in the form of salts present in everyday foods. Each and every one of them has vital functions for the body, for example, magnesium and iron (which we will talk about later), contribute to the energy metabolism of our body.

This is where fatigue medications appear as they provide minerals that promote the correct transformation of calories into energy.

Trace elements

In this category we refer to iron, iodine, copper, fluorine, chlorine, zinc, cobalt, selenium, manganese and other elements that benefit the body's tissues and intervene in the activity of enzymes and hormones. These substances necessarily come from food, with the body's storage capacity being very limited; Therefore, the contribution must be regular.

As you can see, each micronutrient has a lot of relevance in our physical performance. That is why adequate diets are of utmost importance for athletes or ordinary people. For both cases, there are medications for low performance or medications for fatigue that help us perform in the best possible way. Approach them if you feel that the energy in your daily life is not enough for your activities.

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Sources and references:

Corliss, J. (2022). Vitamin B₆ flies under the radar: Are you getting enough? Harvard Health . https://www.health.harvard.edu/blog/vitamin-b6-flies-under-the-radar-are-you-getting-enough-202205182744

Omega-3 Supplements: In Depth . (s.f.). NCCIH. https://www.nccih.nih.gov/health/omega3-supplements-in-depth

Micronutrient Facts . (2022, February 1). Centers for Disease Control and Prevention. https://www.cdc.gov/nutrition/micronutrient-malnutrition/micronutrients/