Filling Our Micronutrient Cup

We often talk about macronutrients - protein, carbs, and fats - but what about micronutrients - vitamins and minerals? Vitamins are organic substances found in plants and animals. Minerals are inorganic elements from the earth (soil and water). Both are essential for normal growth and optimal health. Essential micronutrients consist of nearly 30 vitamins and minerals that your body cannot make enough of on its own. And there are loads of marketing claims trying to sell us supplements to boost our micronutrient intake. There is little evidence, however, that these supplements work and they often exceed the recommended daily allowance. 

According to Harvard Health, here are just some of the vitamins and minerals crucial for good health, plus the best food sources of each:

• Iron - meat, poultry, fish, and beans

• Magnesium - whole grains, nuts, seeds

• Vitamin A - carrots, sweet potatoes, spinach, kale

• Vitamin B6 - chicken, bananas, pork loin, potatoes with skin

• Vitamin B12 - meat, poultry, fish

• Vitamin C - tomatoes, citrus fruit, sweet peppers, broccoli, kiwi

• Vitamin E - nuts, seeds

• Zinc - shellfish, eggs, red meat

So, how can you make sure you’re fulfilling your micronutrients needs? The best way is by eating a well-balanced and healthy diet full of protein-rich foods, healthy fats, and colorful fruits and veggies. The best source of vitamins and minerals is your plate, not your medicine cabinet. The more colorful your plate, the broader your nutrient base; color equals variety. Orange carrots, red peppers, leafy greens, purple eggplant, blueberries - each one brings a different set of vitamins and minerals to the table. A great goal is to aim for at least three colors on your plate per meal. 

Another upshot to eating a well-balanced diet, rich in variety, is that we will naturally increase our fiber intake as well. All those fruits and vegetables give us more fiber, which helps reduce total and LDL (aka “bad”) cholesterol, and improve blood sugar control. Not to mention helping us to feel more regular and prevent constipation. High-fiber foods also help with satiety (feeling “full”). 

Vitamins and mineral supplements from a bottle simply can't match all the biologically active compounds teeming in a well-stocked kitchen. By focusing on the big picture, it's easy to get plenty of the vitamins, minerals, and other micronutrients we need to keep us healthy and prevent disease.