Vital substance lexicon

vitamins

• Vitamin A (retinol)
• Vitamin B1 (thiamine)
• vitamin B2 (riboflavin)
• Vitamin B3 (niacin)
• vitamin B5 (pantothenic acid)
• Vitamin B6 (pyridoxine)
• Vitamin B7 (biotin)
• Vitamin B9 (folic acid/folate)
• Vitamin B12 (cobalamin)
• Vitamin C (ascorbic acid)
• Vitamin D (calciferol)
• Vitamin E (tocopherol)
• Vitamin K (phylloquinone)

Vitamin A (retinol)

Function: Vitamin A is important for vision because it helps form the visual pigment in the retina. It also plays a role in regulating the immune system and promotes healthy cell growth and differentiation.

Health benefits: Improved vision, strengthened immune system, healthy skin and mucous membranes

Sources: Liver, sweet potatoes, carrots, spinach, kale, pumpkin, mangoes, apricots.

Vitamin B1 (thiamine)

Function: Supports the metabolism of carbohydrates and plays an important role in nerve function.

Health benefits: Helps in energy production, supports the function of the nervous system.

Sources: whole grains, pork, legumes, nuts, seeds.

vitamin B2 (riboflavin)

Function: Important for energy metabolism and antioxidant processes.

Health benefits: Supports cell metabolism, promotes healthy skin and eyes.

Sources: dairy products, meat, green leafy vegetables, eggs, nuts.

Vitamin B3 (niacin)

Function: Plays a role in energy metabolism and DNA repair.

Health benefits: Lowers cholesterol, supports heart health, promotes healthy skin.

Sources: meat, fish, poultry, whole grains, nuts, seeds.

vitamin B5 (pantothenic acid)

Function: Important for energy metabolism and the synthesis of hormones and fatty acids.

Health benefits: Aids in wound healing, supports healthy skin and nerve function.

Sources: meat, eggs, whole grains, legumes, avocado.

Vitamin B6 (pyridoxine)

Function: Required for protein metabolism and the formation of neurotransmitters.

Health Benefits: Supports brain function, helps regulate mood, supports immune function.

Sources: chicken, fish, bananas, potatoes, oatmeal, nuts.

Vitamin B7 (biotin)

Function: Important for the metabolism of fats, carbohydrates and amino acids.

Health Benefits: Promotes healthy skin, hair and nails, supports blood sugar levels.

Sources: egg yolk, liver, nuts, legumes, whole grains.

Vitamin B9 (folic acid/folate)

Function: Required for cell division and DNA synthesis.

Health Benefits: Supports the development of the fetal nervous system during pregnancy, helps in the formation of red blood cells, reduces the risk of neural tube defects.

Sources: Green leafy vegetables, legumes, avocado, citrus fruits, liver.

Vitamin B12 (cobalamin)

Function: Required for the formation of red blood cells and the maintenance of nerve function.

Health benefits: Supports nervous system health, promotes red blood cell formation.

Sources: Meat, fish, poultry, dairy products, fortified foods for vegans and vegetarians.

Vitamin C (ascorbic acid)

Function: Vitamin C is a powerful antioxidant that protects cells from oxidative stress. It is also important for collagen production, skin health and strengthening the immune system.

Health benefits: improved wound healing, strengthened immune system, radiant skin.

Sources: citrus fruits (oranges, lemons), peppers, strawberries, broccoli, kiwi, guava.

Vitamin D (calciferol)

Function: Vitamin D plays a crucial role in regulating calcium and phosphate metabolism, which is essential for bone health. It also supports the immune system and mood.

Health benefits: Strong bones, improved immune function, better mood and mental health.

Sources: sunlight (UV-B radiation), fatty fish (salmon, mackerel, tuna), egg yolk, fortified foods (milk, cereal).

Vitamin E (tocopherol)

Function: Vitamin E is a fat-soluble antioxidant that protects cells from free radical damage. It is important for skin health, the immune system and DNA repair.

Health benefits: protection against premature aging, improved skin health, strengthened immune system.

Sources: Nuts (almonds, hazelnuts), seeds (sunflower seeds, pumpkin seeds), vegetable oils (wheat germ oil, sunflower oil), green leafy vegetables.

Vitamin K (phylloquinone)

Function: Vitamin K plays an essential role in blood clotting and regulating calcium metabolism in the body, which is important for bone health.

Health benefits: Improved blood clotting, strong bones, reduced risk of cardiovascular disease.

Sources: Green leafy vegetables (spinach, kale, chard), broccoli, cabbage, canola oil, eggs, liver.

minerals

• calcium
• iron
• magnesium
• zinc
• potassium
• sodium
• copper
• manganese
• selenium
• iodine
• phosphorus
• sulfur
• chlorine
• fluorine
• chrome
• cobalt
• molybdenum
• nickel
• silicon
• vanadium
• boron
• germanium

calcium

Function: Calcium is an essential mineral needed primarily for bone health. It is also important for muscle contraction, blood clotting, and the transmission of nerve impulses.

Health benefits: Strong bones and teeth, healthy muscle and nerve function, regulated blood pressure.

Sources: Dairy products (milk, cheese, yogurt), green leafy vegetables (kale, broccoli), almonds, sardines with bones, fortified plant-based milk alternatives.

iron

Function: Iron is an important trace element needed for oxygen transport in the blood. It is also involved in energy production and immune function.

Health benefits: Prevents anemia, improved oxygen supply to cells, strengthened immune system.

Sources: Red meat (beef, lamb), poultry (chicken, turkey), fish, legumes (lentils, beans), dark leafy vegetables (spinach, kale), nuts, seeds.

magnesium

Function: Magnesium is involved in over 300 enzymatic reactions in the body and plays an important role in energy production, muscle contraction, nerve function and the regulation of blood sugar levels.

Health benefits: Reduces muscle cramps and tension, improves sleep quality, supports heart health.

Sources: Nuts (almonds, cashews), seeds (pumpkin seeds, sunflower seeds), whole grains, legumes, green leafy vegetables, bananas, avocados.

zinc

Function: Zinc is an essential trace element required for a variety of enzymatic reactions in the body. It is important for the immune system, wound healing, growth and development, and metabolism.

Health benefits: Improved immune function, accelerated wound healing, healthy skin and hair.

Sources: Seafood (oysters, crabs, lobster), red meat, poultry, dairy products, legumes, nuts, seeds.

potassium

Function: Important for maintaining fluid balance, muscle contraction, nerve impulses.

Health benefits: Regulates blood pressure, supports heart health, promotes muscle contraction.

Sources: bananas, potatoes, sweet potatoes, beans, tomatoes, oranges.

sodium

Function: Regulates water balance, supports nerve and muscle contraction.

Health Benefits: Required for normal cell function, but too much sodium can lead to high blood pressure.

Sources: table salt, processed foods, canned foods, cheese.

copper

Function: Required for red blood cell formation, enzyme activity, collagen synthesis.

Health Benefits: Supports iron absorption, promotes bone health, supports the immune system.

Sources: seafood, nuts, seeds, whole grains, legumes.

manganese

Function: Important for the metabolism of carbohydrates, proteins and amino acids, antioxidant activity.

Health Benefits: Supports bone health, promotes wound healing, supports blood sugar levels.

Sources: whole grains, nuts, legumes, tea, leafy vegetables.

selenium

Function: Antioxidant, important for thyroid function, the immune system, reproduction.

Health benefits: Protects cells from free radical damage, supports thyroid health, promotes fertility.

Sources: fish, seafood, meat, nuts, seeds, whole grains.

iodine

Function: Required for thyroid hormone production, important for growth and development.

Health Benefits: Supports thyroid health, promotes healthy growth.

Sources: seaweed, seafood, dairy products, fortified foods.

phosphorus

Function: Important for bone health, DNA synthesis, energy metabolism.

Health Benefits: Supports bone health, promotes cell function, supports energy metabolism.

Sources: meat, fish, dairy products, whole grains, nuts, seeds.

sulfur

Function: Important for the formation of amino acids and proteins, detoxification in the body.

Health Benefits: Supports the formation of healthy skin, hair and nail cells, supports detoxification.

Sources: garlic, onions, cabbage, eggs, meat, fish.

chlorine

Function: Required for fluid balance, digestion and the production of gastric acid.

Health benefits: Supports digestion, promotes fluid balance in the body.

Sources: table salt (sodium chloride), seafood, vegetables.

fluorine

Function: Important for dental health, strengthens tooth enamel, can prevent tooth decay.

Health benefits: Reduces the risk of tooth decay and cavities.

Sources: Fluoridated water, seafood, tea.

chrome

Function: Supports blood sugar levels, insulin sensitivity.

Health Benefits: May help regulate blood sugar levels, supports metabolic health.

Sources: whole grains, broccoli, grapes, nuts.

cobalt

Function: Component of vitamin B12, important for the formation of red blood cells.

Health Benefits: Supports blood health, promotes energy production.

Sources: meat, fish, dairy products, algae.

molybdenum

Function: Required for enzymatic reactions in the body, metabolism of sulfur-containing amino acids.

Health benefits: Supports metabolism, promotes enzyme activity.

Sources: legumes, whole grains, nuts, seeds, meat.

nickel

Function: Important for enzymatic reactions, can help with iron metabolism.

Health benefits: Supports metabolism, supports iron absorption.

Sources: Nuts, seeds, whole grains, legumes.

silicon

Function: Important for bone health, skin elasticity, collagen synthesis.

Health Benefits: Supports bone health, promotes skin health.

Sources: whole grains, oatmeal, barley, rice, green vegetables.

vanadium

Function: Possibly important for blood sugar regulation and insulin sensitivity.

Health benefits: May stabilize blood sugar levels.

Sources: fish, olives, mushrooms, whole grain products.

boron

Function: Important for bone health, hormone metabolism, brain function.

Health Benefits: Supports bone health, may support hormone balance.

Sources: fruits, vegetables, nuts, legumes.

germanium

Function: It may support the immune system and act as an antioxidant.

Health benefits: May improve immune function.

Sources: Garlic, shiitake mushrooms, ginseng.

fatty acids

• Saturated fatty acids
• Monounsaturated fatty acids (omega-9 fatty acids)
• Polyunsaturated fatty acids (omega-3 and 6 fatty acids)

Saturated fatty acids

Function: Energy supplier, component of cell membranes, precursor of hormones.

Health benefits: Supports cell structure and integrity, carrier of fat-soluble vitamins.

Sources: meat, dairy products (butter, cheese, cream), coconut oil, palm oil.

Monounsaturated fatty acids (omega-9 fatty acids)

Function: Helps lower LDL cholesterol ("bad" cholesterol), Anti-inflammatory, Supports cell membrane structure.

Health benefits: Reduces the risk of heart disease, improves insulin sensitivity.

Sources: olive oil, avocado, almonds, peanuts.

Polyunsaturated fatty acids (omega-3 fatty acids)

Function: Omega-3 fatty acids are essential fatty acids that have anti-inflammatory properties and are important for heart health, brain function, vision and cholesterol regulation.

Health Benefits: Reduces inflammation, supports cardiovascular health, improves cognitive function.

Sources: Fatty fish (salmon, mackerel, herring, sardines), flax seeds, chia seeds, walnuts, rapeseed oil.

Polyunsaturated fatty acids (omega-6 fatty acids)

Function: Supports cell membrane structure, involved in inflammatory reactions.

Health Benefits: Required for normal growth and development, may reduce the risk of heart disease.

Sources: vegetable oils (sunflower oil, corn oil, soybean oil), nuts, seeds.

probiotics

• probiotics

probiotics

Function: Probiotics are live microorganisms that support healthy intestinal flora and promote the balance of intestinal bacteria. They play an important role in digestion, immune function and the synthesis of nutrients.

Health benefits: Improved digestion, strengthened immune system, reduced risk of intestinal diseases and allergies.

Sources: yogurt, kefir, sauerkraut, kimchi, miso, tempeh, fermented milk drinks, probiotic supplements.

amino acids

Essential Amino Acids

• isoleucine
• Leucin
• lysine
• methionine
• phenylalanine
• threonine
• tryptophan
• valine
• histidine

Non-essential amino acids

• alanine
• arginine
• aspartic acid
• cysteine
• glutamine
• glutamic acid
• Glycine
• proline
• Serin
• tyrosine

Isoleucine (essential amino acids)

Function: Supports muscle growth and regeneration, participates in energy production.

Health Benefits: Promotes muscle health, supports endurance and well-being.

Sources: Meat (especially poultry and beef), fish, eggs, dairy products, soy products, nuts, seeds.

Leucine (Essential Amino Acids)

Function: Key role in muscle building and protein synthesis, promotes regeneration after training.

Health Benefits: Supports muscle growth and recovery, promotes muscle strength.

Sources: Meat (especially chicken and beef), fish, eggs, dairy products, soy products, nuts, seeds.

Lysine (essential amino acids)

Function: Important for tissue growth and repair, collagen production, calcium absorption.

Health Benefits: Supports bone health, promotes wound healing, supports the immune system.

Sources: meat (especially beef and pork), fish, poultry, dairy products, eggs, soy products, legumes.

Methionine (Essential Amino Acids)

Function: Building block for various proteins, involved in the formation of glutathione (antioxidant), lipid synthesis.

Health Benefits: Supports detoxification, promotes skin, hair and nail health.

Sources: Meat (especially chicken and beef), fish, eggs, dairy products, nuts, seeds.

Phenylalanine (Essential Amino Acids)

Function: Precursor for neurotransmitters (dopamine, adrenaline, noradrenaline), building block for proteins.

Health benefits: Supports mood regulation, promotes mental alertness and concentration.

Sources: Meat (especially beef and chicken), fish, eggs, dairy products, soy products, nuts, seeds.

Threonine (Essential Amino Acids)

Function: Involved in the production of collagen and other structural proteins, lipid synthesis, immune function.

Health Benefits: Supports skin health, promotes wound healing, supports the immune system.

Sources: Meat (especially chicken and beef), fish, dairy products, eggs, soy products, nuts, seeds.

Tryptophan (essential amino acids)

Function: Precursor for serotonin (neurotransmitter), building block for proteins.

Health benefits: Supports mood regulation, promotes healthy sleep, may reduce anxiety.

Sources: Meat (especially turkey and chicken), fish, dairy products, eggs, nuts, seeds.

Valine (Essential Amino Acids)

Function: Supports muscle growth and repair, participates in energy production.

Health benefits: Promotes muscle recovery, supports endurance and muscle growth.

Sources: meat (especially beef and pork), fish, dairy products, soy products, nuts, seeds.

histidine (essential amino acids)

Function: Important for tissue growth and repair, production of red and white blood cells, histamine synthesis.

Health benefits: Supports wound healing, promotes immune function, may reduce allergic reactions.

Sources: meat (especially beef), fish, poultry, dairy products, eggs, soy products, nuts, seeds.

Alanine (non-essential amino acids)

Function: Plays a role in glucose metabolism, is an important energy supplier for muscles and the central nervous system.

Health benefits: Supports energy production, may improve endurance.

Sources: meat, fish, poultry, dairy products, eggs, legumes, nuts.

Arginine (non-essential amino acids)

Function: Important for protein synthesis, vasodilation (widening of blood vessels), immune function, wound healing.

Health benefits: May lower blood pressure, improve circulation, enhance athletic performance, boost the immune system.

Sources: Meat (especially beef and poultry), fish, dairy products, nuts, seeds, whole grains.

Aspartic acid (non-essential amino acids)

Function: Important for the metabolism of ammonia, involved in the synthesis of other amino acids and nucleotides.

Health benefits: May contribute to energy production, supports the synthesis of proteins and nucleic acids.

Sources: meat, fish, poultry, dairy products, eggs, nuts, seeds, whole grains.

Cysteine ​​(non-essential amino acids)

Function: Important component of glutathione, a powerful antioxidant, important for the formation of disulfide bridges in proteins.

Health benefits: Supports detoxification, promotes immune function, protects cells from oxidative stress.

Sources: meat, fish, eggs, dairy products, nuts, seeds, whole grains, garlic, onions.

Glutamine (non-essential amino acids)

Function: Most important fuel for intestinal cells, involved in the regulation of pH, contributes to immune function.

Health benefits: Supports gut health, promotes wound healing, supports the immune system.

Sources: meat, fish, poultry, dairy products, eggs, legumes, nuts, seeds.

Glutamic acid (non-essential amino acids)

Function: Neurotransmitter in the brain, important for brain function, involved in the glutamic acid-glutamine cycle.

Health Benefits: Supports brain function, may improve cognitive function.

Sources: meat, fish, poultry, dairy products, eggs, legumes, nuts, seeds.

Glycine (non-essential amino acids)

Function: Building block for collagen, important for the formation of proteins, neurotransmitters and other important molecules.

Health benefits: Supports bone health, promotes muscle development, may improve sleep quality.

Sources: meat, fish, poultry, dairy products, eggs, soy products, legumes, nuts, seeds.

Proline (non-essential amino acids)

Function: Important component of collagen, supports the formation and maintenance of connective tissue.

Health benefits: Promotes the health of skin, joints and tendons, supports wound healing.

Sources: meat, fish, poultry, dairy products, eggs, soy products, legumes, nuts, seeds.

Serine (non-essential amino acids)

Function: Important for the synthesis of proteins, phospholipids and other important molecules, involved in gluconeogenesis.

Health Benefits: Supports brain function, promotes skin and hair formation, plays a role in immune function.

Sources: meat, fish, poultry, dairy products, eggs, soy products, legumes, nuts, seeds.

Tyrosine (non-essential amino acids)

Function: Precursor for important neurotransmitters such as dopamine, adrenaline and noradrenaline, important for the formation of thyroid hormones.

Health benefits: May improve mood, support cognitive function, boost metabolism.

Sources: meat, fish, poultry, dairy products, eggs, soy products, nuts, seeds.

secondary plant substances

• polyphenols
• terpenes and terpenoids
• alkaloids
• sulfides and isothiocyanates
• saponins
• fulvic acid
• humic acid
• boswellic acids
• tannins
• curcuminoids (e.g. curcumin)
• Ellagitannins (e.g. ellagic acid)
• anthocyanins
• proanthocyanidins
• isoflavonoids
• coumarins

polyphenols

Function: Powerful antioxidants, anti-inflammatory, possibly anti-cancer.

Health benefits: Protection against heart disease, cancer, diabetes and neurodegenerative diseases, promoting overall health.

Sources: Fruits (e.g. berries, apples), vegetables (e.g. green leafy vegetables, onions), tea, red wine, dark chocolate, nuts.

terpenes and terpenoids

Function: Diverse, including antioxidant, anti-inflammatory and antimicrobial properties.

Health benefits: anti-inflammatory, cancer prevention, support heart health, promote cognitive function.

Sources: citrus fruits (e.g. oranges, lemons), herbs (e.g. rosemary, oregano), spices (e.g. turmeric, ginger), conifers.

alkaloids

Function: Diverse, some act as protective mechanisms of the plant, others have psychoactive or medicinal effects.

Health benefits: Depending on the species, the health benefits vary. Some may be analgesic, antibacterial or stimulant.

Sources: coffee beans, tea leaves (caffeine), chili peppers (capsaicin), plants of the genus Papaver (morphine).

sulfides and isothiocyanates

Function: Antioxidants, anti-inflammatory, possibly anti-cancer.

Health benefits: Protection against cancer (especially stomach, colon and lung cancer), supports detoxification.

Sources: Garlic (allicin), broccoli, cabbage (sulforaphane), mustard seeds.

saponins

Function: Can serve as a protective mechanism of the plant, also has possible health benefits for humans.

Health benefits: lowers cholesterol, anti-inflammatory, antioxidant, possibly anti-cancer.

Sources: legumes (e.g. beans, lentils), asparagus, ginseng.

fulvic acid

Function: Natural organic compound derived from humus (organic material in soil). Contains a complex blend of molecules including fulvic acid, known for its antioxidant and anti-inflammatory properties.

Health benefits: Supports immune function, detoxifies the body, promotes nutrient absorption, possibly anti-inflammatory and antioxidant.

Sources: Fulvic acid is derived from humic materials and can be found in special supplements, mineral clays and natural sources.

humic acid

Function: Organic acid, also derived from humus, contains a complex mixture of compounds known for their antioxidant and anti-inflammatory properties.

Health Benefits: Support immune function, improve metabolism, promote detoxification, support bone health, overall well-being.

Sources: Humic acid is derived from humic materials and can be found in special supplements, mineral clays and natural sources.

boswellic acids

Function: Bioactive compounds in the resin substance of Boswellia trees, known for their anti-inflammatory and analgesic properties.

Health benefits: Reduces inflammation, relieves pain in conditions such as arthritis and other inflammatory diseases, promotes joint health.

Sources: Boswellic acids are mainly found in Boswellia extract preparations, which are obtained from the resin substance of the Boswellia trees. They are also available in the form of dietary supplements.

tannins

Function: Phenolic compounds found in many plants, known for their astringent properties and bitter taste.

Health benefits: Antioxidant, anti-inflammatory, antimicrobial, supports heart health, promotes digestion.

Sources: tea, red wine, berries, nuts, legumes, spices (such as cinnamon).

curcuminoids (e.g. curcumin)

Function: Bioactive compounds found in turmeric, known for their anti-inflammatory, antioxidant and possibly anti-cancer properties.

Health benefits: Reduces inflammation, relieves pain, improves digestion, supports liver health.

Sources: Turmeric, curry powder, dietary supplements.

Ellagitannins (e.g. ellagic acid)

Function: Polyphenol compounds found in some fruits and nuts, known for their antioxidant and anti-inflammatory properties.

Health benefits: cancer prevention, cardiovascular health, digestive support, detoxification.

Sources: pomegranate, raspberries, strawberries, walnuts, hazelnuts.

anthocyanins

Function: Water-soluble pigments that give fruits and vegetables their red, blue or purple color, known for their antioxidant properties.

Health benefits: Supports heart health, reduces inflammation, promotes cognition, skin health.

Sources: blueberries, black currants, cherries, red cabbage, eggplant.

proanthocyanidins

Function: Polyphenol compounds known for their powerful antioxidant properties and ability to fight free radicals.

Health benefits: Support cardiovascular health, promote skin health, improve cognitive function.

Sources: grape seed extract, apples, cocoa beans, red wine, berries.

isoflavonoids

Function: Phytoestrogens found in some legumes, known for their hormone-like properties and potential health benefits.

Health benefits: support for menopausal symptoms, protection against heart disease, possible cancer prevention, bone health.

Sources: soy products (e.g. tofu, tempeh), lentils, chickpeas, red clover.

coumarins

Function: Aromatic compounds found in some plants, known for their characteristic scent and possible health benefits.

Health benefits: Anti-inflammatory, antioxidant, supports circulation, antimicrobial.

Sources: Cinnamon, Tonka beans, Woodruff, Sweet clover.