For optimal health, it is crucial to understand the body's daily needs for antioxidants, vitamins and minerals, also known as micronutrients. These micronutrients play an essential role in all processes in our body. They help produce hormones and enzymes, maintain energy, immunity, metabolism, and well-being and support muscle function. Most vitamins and minerals are essential, so our body does not produce them. Therefore, we must ensure that we supply sufficient antioxidants, vitamins and minerals every day. In this article, we will look closer at the various micronutrients, the recommended amounts of the different antioxidants, vitamins, and minerals and how we can easily ensure optimal daily intake.

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What antioxidants do?

Antioxidants help control the body's free radicals by neutralizing them and protecting our cells from oxidative damage. Although there are many thousands of different antioxidants, the best known are the antioxidants in food that can act as antioxidants and/or help to strengthen the body's antioxidant defences: riboflavin, vitamin C, vitamin E, selenium, zinc, copper, beta-carotene, lycopene, phenols and glutathione. There are no specific daily recommendations for antioxidants, but we will look at them in more detail; there are guidelines for the intake of the various vitamins and minerals that act as antioxidants.

Antioxidants help us to neutralize harmful free radicals, which are small unstable molecules that can quickly oxidize and potentially damage cells in the body. Therefore, antioxidants act as the body's internal defence against free radicals. It is worth noting that our body itself produces a certain amount of free radicals, which, among other things, are part of our immune system. The problem arises if there are too many free radicals in our bodies. We are constantly exposed to increasing numbers of free radicals with increased environmental pollution, stress, disease, smoke, lack of sleep, etc., and there is a danger that there will be too many free radicals that our antioxidant defenses can deal with over a longer period. Oxidative damage can then occur, accumulating into oxidative stress in the body. This contributes to damage to cells and our genetic material, which is linked to ageing, cancer, type 2 diabetes and cardiovascular disease.

Sources of antioxidants
Nutritional products with antioxidants
Berries: blueberries, cloudberries, lingonberries, crowberries, sea buckthorn and , fruit: citrus fruits
Vegetables: spinach, peppers, broccoli 
Nuts & seeds
Herbs & spices: green tea, cinnamon, turmeric 

Health benefits associated with antioxidants
Prevent diseases: heart disease, cancer, & diabetes
Healthy skin: Maintains healthy skin and prevents premature ageing
Support the immune system: Antioxidants strengthen the immune system

Include antioxidants in your diet.
Breakfast: Oatmeal with cinnamon and a topping of wild berries, fresh or wild berry powder
Snack: A smoothie with plenty of colourful berries packed with antioxidants. Tip: Avoid pesticides and choose organic. If you do not have access to organic berries, a simple and smart solution can be organic berry powder.
Remember eight a day, i.e. 800g of fruit, berries and vegetables. Ps. 1 tsp. Berry powder is equivalent to 1 handful of fresh berries.

Berries full of antioxidants from the North

Wild berries contain 3-5 times more antioxidants than cultivated berries; best of all, they are not exposed to pesticides. The antioxidants in these wild berries come from vitamin E, vitamin C, carotenoids, and various pigments. Norwegian blueberries (vaccinium myrtillus), or bilberries, taste fantastic and contain potent antioxidants. These anthocyanins are the colouring matter in blueberries and can be found in both the skin and the pulp. Anthocyanins are associated with several positive health effects, among other reduced risk of cardiovascular disease, obesity and diabetes.

The amount of anthocyanins in the berries increases during the ripening process and may also be influenced by geographical conditions. A study by NIBIO documented that the berries in northern Norway contain a higher concentration of antioxidants than corresponding berries picked in the southern areas (NIBIO report, 2018). The untouched, clean nature with low temperatures and midnight sun has a beneficial effect on the berries. In addition, wild berries from northern Norway have a more substantial and sweeter taste than similar berries picked elsewhere in the country.

Which antioxidants are best?

There are many different antioxidants. Some are found naturally in the body's cells in the form of various enzymes. Others must be supplied through the diet, such as bioflavonoids, carotenoids, vitamin E, and vitamin C. Research suggests that the best protection comes from both the variety and the combination of natural antioxidants.

Daily reference intake of vitamins and minerals 

Vitamins

Vitamins are organic compounds vital for various body functions. They are commonly divided into two main groups: water-soluble vitamins, such as vitamins C and B, and fat-soluble vitamins, such as vitamins A, D, E, and K. The various vitamins have their specific roles and recommended reference intakes.

Water soluble vitamins 

Vitamin B1 (Thiamine): 1.1 mg; Thiamine contributes to normal energy metabolism, to the normal function of the nervous system, and contributes to the normal function of the heart.

Vitamin B2 (Riboflavin): 1.4 mg; Riboflavin contributes to normal energy metabolism, to the normal function of the nervous system, to maintaining normal red blood cells, to maintaining normal skin and helps to reduce fatigue and exhaustion.

Vitamin B3 (Niacin): 16 mg; Niacin contributes to normal energy metabolism, to the normal function of the nervous system, to maintaining normal skin and helps to reduce fatigue and exhaustion. 

Vitamin B5 (Pantothenic acid): 6 mg. Pantothenic acid contributes to normal energy turnover, the normal synthesis and turnover of steroid hormones, vitamin D, and certain neurotransmitters, and helps reduce fatigue and exhaustion.

Vitamin B6: 1.4 mg. Vitamin B6 contributes to normal cysteine ​​synthesis, normal energy metabolism, the normal function of the nervous system, normal protein and glycogen metabolism, and the normal formation of red blood cells.

Vitamin B7 (Biotin): 50 mcg; Biotin contributes to normal energy metabolism, to the normal function of the nervous system, and to maintaining normal skin.

Vitamin B9 (Folate): 200 mcg. Folate contributes to normal amino acid synthesis, to normal blood formation, to the immune system's normal function, and to reducing fatigue and exhaustion.

Vitamin B12: 2.5 mcg. Vitamin B12 contributes to normal energy metabolism, nervous system function, red blood cell formation, immune system function, and fatigue and exhaustion reduction.

Vitamin C: 80 mg. Vitamin C contributes to maintaining the normal function of the immune system, to normal collagen formation, to the normal function of the immune system, protects cells against oxidative stress and helps to reduce fatigue and exhaustion.

Fat-soluble vitamins

Vitamin A: 800 mcg; Vitamin A contributes to maintaining normal skin, normal vision, and the normal functioning of the immune system and plays a role in the cell division process.

Vitamin D: 5 mcg. Vitamin D contributes to maintaining normal muscle function, normal bones and teeth, and the immune system's normal function and plays a role in the cell division process.

Vitamin E: 12 mg. Vitamin E is an antioxidant that helps to neutralise free radicals and helps protect cells from oxidative stress.

Vitamin K: 75 mcg. Vitamin K is an essential factor in blod coagulation and helps maintain normal bones.

Minerals

Minerals are inorganic elements that aid many physiological processes. They are divided into significant minerals (needed in larger amounts, such as Calcium and Potassium) and trace minerals (required in smaller amounts, such as iron and zinc).

Calcium: 800 mg. Calcium is the most vital building block in our skeleton/bone tissue.

Potassium: 2000 mg. Potassium contributes to normal muscle function and the normal function of the nervous system.

Magnesium: 375 mg. Magnesium contributes to reducing fatigue and exhaustion, normal energy metabolism, normal muscle function, and normal teeth, and it plays a role in the cell division process.

Trace minerals

Iron: 14 mg; Iron contributes to normal energy metabolism, normal cognitive function, oxygen in the body and the formation of red blood cells and haemoglobin.

Zinc: 10 mg. Zinc contributes to normal cognitive function, normal DNA synthesis, fertility and reproduction, normal metabolism of fatty acids, normal vision, and normal immune system function. It also helps protect cells against oxidative stress.

Copper: 1mg. Copper contributes to normal energy metabolism, to maintaining normal connective tissue, and to the normal functioning of the nervous system.

Summary

The daily reference value can be found at Lovdata, Forskrift om matinformasjon til forbrukerne, and refers to adults, not children. Which one and how much micronutrients one needs on a daily basis should be assessed based on several factors, including age, gender, health status and lifestyle. We recommend supplementing these values ​​with regulations on dietary supplements (Forskrift om kosttilskudd appendix 1). If you are on medication or have an illness, you should ALWAYS consult your doctor before taking nutritional supplements.