Here are specific foods that supply high levels of multiple micronutrients:
•Green leafy vegetables: All kinds of greens are excellent sources of vitamin C, vitamin A, vitamin K, folate and magnesium. Considering how low in calories leafy greens like kale, collard greens, spinach, bok choy, cabbage and romaine lettuce are, they’re some of the most nutrient-dense foods available to us.
•Other colorful veggies: Red peppers, broccoli, squash, cauliflower, green peppers, artichokes, carrots, asparagus, tomatoes and mushrooms are all great for providing fiber, magnesium, potassium, vitamin A and vitamin C. Basically, all vegetables provide micronutrients in moderate to high levels, so during meals try filling half your plate with a mix of veggies as often as you can.
•Fruits (especially berries): Strawberries, blueberries, raspberries, melon, pineapple, apples, pears and kiwis are high in antioxidants like flavanoids, vitamin A and C, fiber, and potassium. Berries, in particular, are associated with brain health and cancer prevention, which is why they have high ORAC scores (oxygen radical absorption capacity) — which shows the power of a plant to absorb and eliminate free radicals. Many berries, like blueberries, are high in quercetin, a type of protective flavonoid phytonutrient that fights inflammation.
•Nuts/seeds: Omega-3 fatty acids and high levels of fiber are some of the benefits of eating nuts and seeds like chia, flax, hemp, almonds and walnuts — but they’re also great sources of antioxidants like vitamin E and micronutrients such as selenium, magnesium, boron and choline
•Grass-fed/pasture-raised/wild animal products: Liver, wild seafood, cage-free eggs, grass-fed beef and pasture-raised poultry are excellent sources of micronutrients like iron, B vitamins, vitamin A and zinc. Each type of animal protein offers different benefits; for example, chicken or beef liver is packed with micronutrients and is now being called a “superfood” because it’s dense in B vitamins, iron and vitamin A. And cage-free eggs offer multiple nutrients, including choline, vitamin A and vitamin E.
•Beans/legumes: Some of the best sources of fiber, beans are great for digestion and controlling cholesterol. They’re also high in calcium, manganese, folate, phosphorus and iron.
•Whole grains: Ancient grains like quinoa, rice, amaranth, oats and buckwheat provide B vitamins and minerals like manganese and phosphorus. While ancient grains can be a part of a balanced diet, I recommend getting even higher levels of micronutrients and dietary fiber from more nutrient-dense foods like non-starchy veggies, starchy veggies and fruit.