Vitamin K: critical in blood clotting, works with vitamin D, protects against heart disease, osteoporosis, and other types of cancer
•Zinc: boosts the immune system, supports brain functioning, improves cardiovascular health
•Iodine: important for fetal development and thyroid health
•Beta-carotene: turns into antioxidant vitamin A in the body, helps with strengthening the immune system and mucous membranes
•Calcium: maintains bone strength, helpful antacid, regulates high blood pressure
•Choline: prevents fat accumulation in the liver, promotes brain development, helps prevent liver damage
•Chromium: removes sugar from the bloodstream and converts into energy, helps control blood sugar in individuals with type 2 diabetes
•Copper: anti-inflammatory, helps combat arthritis, known as a brain stimulant
•Flavonoid (antioxidants): reduce the risk of cancer, asthma, stroke and heart disease, help fight free radical damage, protect brain health
•Carotenoid (antioxidants): help protect eye health, fight macular degeneration and cataracts
•Folate: role in fetus development, cervical cancer prevention, antidepressant properties
•Iron: helps transport oxygen to the entire body, prevents anemia and low energy
•Manganese: improves bone density, helps combat free radicals, regulates blood sugar, plays role in metabolism and inflammation
•Riboflavin (vitamin B2): helps prevent cervical cancer, fights headaches and migraines, can help with acne, muscle cramps, carpal tunnel and fatigue
•Selenium: has antioxidant properties, reduces the chances of prostate cancer, helps with asthma, arthritis and infertility.
Among these micronutrients, several seem to be especially important to focus on since they’re some of the leading deficiencies worldwide. These include a vitamin A, vitamin D, zinc, iron, folate and magnesium deficiency.
Top Sources of Micronutrients
Micronutrients are found in supplements of all kinds, which can help fill in gaps in the diet and prevent deficiencies. However, getting vitamins and minerals the old-fashioned way, through real food instead of supplements, is best because this ensures that your body is able to properly absorb and utilize them. In fact, studies have shown that the complex mixture of micronutrients found naturally in a diet high in fruit and vegetables is likely more effective than large doses of a small number of micronutrients. (9)
Results from some intervention studies show that use of single micronutrient supplements is unlikely to produce a lowering of disease risk factors, but an overall nutrient-dense diet can. There’s also risks for potential interactions of micronutrients when taken in high doses, which is another reason supplementation isn’t as beneficial as a good diet. (10)
Keep in mind that the amount of micronutrients found within different foods can vary a lot. Fresh, whole foods tend to have much more micronutrients (vitamins, minerals, etc.) than processed, junk foods. Foods that are considered processed and “high calorie” — like fried foods, sweets, refined grains, and poor-quality meats and dairy products — might contain a high amount of macronutrients (especially carbs and fats due to high levels of refined grains, sugar and vegetable oils) but have a very low amount of available micronutrients.
One reason that’s true is because micronutrients can be delicate, meaning they are easily destroyed during high-heat manufacturing processes (this is especially true of antioxidants). Another reason processed foods lack micronutrients is because they’re made using mostly “commodity crops” like corn, wheat, soy and sugar (plus various man-made chemicals created from these foods) that are low in nutrients to begin with.
For that reason, the best thing we can do to ensure we get enough micronutrients of all kinds is to eat as many “whole foods” as we can and to avoid processed, packaged foods. Vary your diet, and include lots of colorful foods, especially vegetables and fruits that are packed with antioxidants. These types of foods are highest in vitamins, minerals and antioxidants (micronutrients), but by including many different foods in your diet, you get a range of healthy fats, carbs and proteins (macronutrients) too.