Vital substances are nutrients that we need as vital substances for our bodies. For our bodies to remain healthy and active, many organs and cells must be supplied with these macro- and micronutrients.
The human body can produce some vital substances itself through endogenous synthesis, but many must be ingested through animal and plant foods. Vital substances include vitamins, minerals, trace elements, essential fatty and amino acids, secondary plant substances, and vitamin-like compounds.
Unlike nutrients like carbohydrates or proteins, we need these nutrients in small amounts, and there are no official guidelines to indicate what our daily intake should be. However, it is known that illnesses or special life situations can lead us to need to supply our bodies with more nutrients.
Vitamins: How important they are for our metabolism
Vitamins are organic micronutrients that we absolutely need for an optimally functioning metabolism. With few exceptions, the body cannot produce them itself. There are 13 vitamins in total.
We distinguish between fat-soluble and water-soluble vitamins. Water-soluble vitamins are distributed throughout the water-containing parts of our body, especially the blood, and play important roles in strengthening the immune system, connective tissue, hair, and nerves. With these vitamins, we don't need to worry about overdosing, as excess vitamin intake is automatically excreted by the body.
Fat-soluble vitamins don't dissolve in water; they require fat as a transport medium. They are therefore stored in fatty tissue and are found primarily in fats and oils. Overdose should be avoided. These vitamins include vitamins A, D, E, and K. Their functions include protecting against cell destruction, healing wounds, and other functions.
Minerals and trace elements
Minerals and trace elements are micronutrients that the body cannot produce itself and must therefore be obtained through food. They are found in both animal and plant foods and exist in their dry form as salts.
Minerals are responsible for regulatory functions and also serve as building blocks. The most common minerals include calcium, magnesium, sodium, chlorine, potassium, and phosphorus. When these minerals occur in small amounts, they are referred to as trace elements. Common trace elements include iron, zinc, copper, iodine, and manganese.
Essential fatty acids as energy suppliers
Essential fatty acids are, as the name suggests, vital, polyunsaturated fatty acids that our body cannot produce itself. They provide energy, participate in cell formation, influence hormone production, stimulate the immune system, and protect internal organs.
As a basic building block of nutrition, they support our mental functions, prevent chronic inflammatory bowel diseases, and help the body absorb fat-soluble vitamins. The most important essential fatty acids include omega-6 fatty acids and omega-3 fatty acids.
Essential amino acids for structural functions
Essential amino acids are vital amino acids that our bodies cannot produce on their own and that we therefore must obtain through food. These are the building blocks of proteins that perform structural functions. This includes, among other things, giving cells their shape.
The essential amino acids include histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. These are found primarily in meat, fish, and dairy products, as well as nuts, legumes, and soybeans.
Secondary plant substances for our immune system
Secondary plant substances are not vitamins or minerals. They are substances found in plants that influence metabolism. They perform important functions in the immune system, have anti-inflammatory effects, and fight bacteria. The most important secondary plant substances include glucosinolates, phytosterols, polyphenols, and flavonoids.
Vitamin-like compounds
Vitamin-like compounds are called vitaminoids, which have a vitamin-like character and are produced naturally in the body. For this reason, these vital substances are not 100% vitamins. However, in some cases, they must be supplied to the body, for example, in cases of illness or in old age. Vitaminoids include: alpha-lipoic acid, ubiquinone, carnitine, carotenoids, insitol, choline, amygdalin, etc.
Dietary supplements can counteract nutrient deficiencies
Vital substances must be supplied primarily through food; in many cases, this is difficult, and another solution must be found. Vegetarians and vegans in particular, but also people with allergies and intolerances, have the option of obtaining vital substances through dietary supplements. Supplementation under medical supervision can often be beneficial to supply the body with the necessary vital substances.