What Are Micronutrients? Best Food Sources for Vitamins A to Zinc

David HeberM.D., Ph.D., FACP, FASN – Chairman, Herbalife Nutrition Institute

Did you know that you can look healthy on the outside, but you can actually be deficient in key micronutrients on the inside? This concept of “hidden” hunger, tied to micronutrient deficiencies that are not obviously visible, was coined by Dr. Hans Biesalski, a member of the Herbalife Nutrition Institute (HNI).

In his books on childhood nutrition, Dr. Biesalski describes the importance of micronutrients and how their deficiencies can lead to stunting in certain populations, which means children may not reach their optimal height. Interestingly, the research also shows that these deficiencies can lead to obesity later in life. In cultures where this is prevalent, you’ll find short children with obese parents. Malnutrition, stunted growth, and obesity can be passed from generation to generation.

Dr. Biesalski recently spoke on this topic at the American Society for Nutrition conference, where other HNI members, including myself, presented cutting-edge research and global nutrition trends to clinicians and scientists.

In this article, we will cover the following:

• What Is a Micronutrient?
• What’s the Difference Between Micronutrients and Macronutrients
• How Much Vitamins and Minerals Do You Need Per Day?
• What Are the Essential Vitamins?
• What Are the Major Minerals?
• What Are Trace Minerals?
• Do You Need Different Levels of Micronutrients?
• How Cooking Affects Micronutrient Value
• Should You Take Dietary Supplements?

The Definition of a Micronutrient

Micronutrients are a group of essential nutrients that people need for normal growth and development. We require them in variable amounts throughout our lives. Our bodies cannot manufacture them, so we must obtain them through our diet or supplements.

Vitamins and minerals are the most well-known micronutrients, but phytonutrients – substances found in plant foods that are antioxidants or have a special function in the body – are also micronutrients. That means there are more than 100,000 types of micronutrients in the world. In this guide, we will focus primarily on vitamins and minerals.

Micronutrients vs. Macronutrients: What’s the Difference?

Macronutrients (proteins, carbohydrates, and fats) are the nutrients that the body needs in larger amounts, while micronutrients (vitamins and minerals) are needed in much smaller amounts.

During my tenure at the University of California, Los Angeles*, I enjoyed teaching nutrition and explaining to students how macros and micros work hand in hand. If you focus solely on macros (a common trend, especially with tracking apps counseling high- or low-fat diets these days), you can still be deficient in micronutrients such as calcium or iron.

On the other hand, taking a multivitamin or multimineral supplement tablet does not  make up for the problems of a poor-quality diet with too much sugar, fat, and salt.

* The University of California as a matter of policy does not endorse specific products or services. Dr. Heber’s credentials as a professor are for identification purposes only.

 

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How Much Vitamins and Minerals Do You Need Per Day?

Below is a list of vitamins and minerals and how much you should have daily. Nutrition is personal, so there are different values for healthy men and women, as well as older adults.

My suggestions below are based on American guidelines and recommendations. Other countries may have different recommended values. Make sure to consult your doctor before making drastic changes to your diet.

In the following table, healthy adult men and women are defined as ages 19 and above. Older adults are defined as over 50.

What Are the Essential Vitamins?

An essential vitamin is one that must be obtained from the diet and cannot be made in the body. An instructive exception to this is choline. Choline can be made in the body from phosphatidylcholine and so has not been classified with the B vitamins. However, there is  a recommended daily intake in the United States of 550 milligrams.

Essential vitamins can be grouped into two categories: water-soluble and fat-soluble. Water-soluble vitamins (C and the B vitamins) dissolve in water and can be easily excreted when you take them in quantities above the recommended amounts.

Our bodies have mechanisms that work as a buffer from absorbing too much of these water-soluble nutrients. In the ancient jungles, for instance, our ancestors used to consume lots of vitamin C from fruits. Fortunately, our liver and kidney can flush out the excessive levels from eating fruits and vegetables of vitamin C and other phytonutrients out of our bodies.

Vitamins A, D, E, and K are fat-soluble essential vitamins that accumulate in the body’s fat cells and membranes. Vitamin A has toxic effects at just twice the RDA, so many multivitamins substitute beta-carotene, which can be converted by the body to vitamin A without any concern for toxicity for all or some of the vitamin A in tablets. Vitamin A deficiency in developing countries is a major concern and simply providing needed vitamin A can prevent blindness in hundreds of thousands of children globally.

Here’s how essential vitamins support your health:

• Vitamin A is fat-soluble and supports eye function, immune health, and reproductive function. Get this nutrient from eating eggs, orange-yellow vegetables and fruits, broccoli, and spinach.
• Vitamin B1 (thiamine) is a water-soluble micronutrient that provides energy to the body and supports metabolism. Beef, nuts, oats, eggs, beef, and pork are good options.
• Vitamin B2 (riboflavin) is water-soluble and helps break down fats, carbohydrates, and proteins. It is also essential for energy production and cellular function. Eggs, green vegetables, bread, grain products, and organ meats are rich in B2.
• Vitamin B3 (niacin) is water-soluble and turns food into energy. It helps keep the digestive system, nervous system, and skin healthy. Recommended food sources include chicken breast, tuna, turkey, salmon, ground beef, and liver.
• Vitamin B5 (pantothenic acid) is an important water-soluble micronutrient that helps to convert food into energy and to produce blood cells. Consume B5 from vegetables, eggs, milk, whole grains, peanuts, beef, and seafood.
• Vitamin B6 (pyridoxine) is water-soluble and helps maintain the health of your skin, red blood cells, and nerves. It also helps to release the sugar that is stored in carbohydrates to turn it into energy. Fish, legumes, nuts, whole grains, fruits, and vegetables are good options.
• Vitamin B7 (biotin) is a water-soluble micronutrient that is essential for liver metabolism. It maintains your mucous membranes and aids cell growth. Foods rich in biotin include walnuts, peanuts, bananas, salmon, mushrooms, sardines, cauliflower, cereals, milk, egg, yolks, avocados, whole-meal bread, and pork.
• Vitamin B9 (folate) is water-soluble and works together with vitamin C and B12 to break down, use, and create new proteins. Suggested food sources include dark green vegetables, beans, peanuts, sunflower seeds, fruits, whole grains, liver, and seafood.
• Vitamin B12 (cobalamin) is a water-soluble micronutrient that helps make DNA and keeps your blood cells and nerves healthy. Try low-fat dairy, shellfish and fish, fortified cereals, and lean meat or poultry.
• Vitamin C (ascorbic acid) is water-soluble and involved in many of the body’s functions. It supports wound healing, the proper functioning of the immune system, the formation of collagen, and the absorption of iron. Consume more fruits and vegetables to obtain more vitamin C.
• Vitamin D is fat-soluble and keeps your teeth, muscles, and bones healthy. You can get this from sunlight exposure which makes vitamin D in the skin or by eating red meat, egg yolks, fortified foods, and oily fish.
• Vitamin E is a fat-soluble micronutrient that helps protect cells from oxidant stress damage. Vegetable oils, nuts, seeds, and green leafy vegetables are rich in vitamin E.
• Vitamin K is fat-soluble and produces prothrombin, which is important in blood clotting and bone metabolism. Consume more green leafy vegetables, soybeans, and nuts.

What Are the Major Minerals?

Major minerals, unlike trace minerals, are used and stored in large quantities in the body. Here’s how they support your health:

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• Calcium – About 99 percent of this mineral is in your bone and teeth, so calcium is one of the most important minerals you need to support daily life. While I was on the National Aeronautics and Space Administration (NASA) research committee, we trained future astronauts to trek outer space using a special machine. Calcium, paired with exercise, was so important that bones can melt away without them! Dairy products, soy, sardines, and dark green vegetables are rich in calcium.
• Chloride helps maintain proper blood volume and blood pressure. Good sources include seaweed, rye, tomatoes, lettuce, celery, and olives.
• Magnesium supports muscle and nerve function. Try low-fat dairy, legumes, fruits, and vegetables.
• Sodium helps control blood pressure and blood volume. It is also needed for nerves and muscles to work properly. Since this mineral is common in many salted foods, it’s actually better to consume less sodium in your diet.
• Sulfur is needed to protect the cells and assist with metabolism. Turkey, nuts, seeds, grains, chickpeas, vegetables, and whole grains are good options.
• Phosphorus is necessary for the cell membrane and bone structure. About 85 percent of your body’s phosphorus is found in bone mineral. Suggested sources include milk, beans, lentils, nuts, and grains.
• Potassium helps with nerve transmission and maintains fluid status in cells and muscle function. Try low-fat dairy, fruits, and vegetables.

 

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What Are Trace Minerals?

The human body only needs small amounts of trace minerals. Here’s how they support your bodily functions:

• Copper is used in the body for functions related to connective tissues, blood vessels, and making energy. Try seeds, nuts, organ meats, wheat bran cereals, wholegrain products, and chocolate.
• Fluoride is necessary for the development of teeth and bones. Spinach, grapes, raisins, potatoes are good sources.
• Iodine is needed in the body to make thyroid hormones. Fish, seaweed, shrimp, and dairy products are rich in iodine.
• Iron is essential for blood production. Whole grains, nuts, lean meat, seafood, and vegetables are good options.
• Manganese is important for calcium absorption, blood sugar regulation, fat, and carbohydrate metabolism. It also helps the body form bones, blood clotting, and connective tissues. Try nuts, beans, legumes, oatmeal, whole wheat bread, brown rice, leafy green vegetables, fruits, and dark chocolate.
• Selenium is important for DNA production and thyroid gland function. Nuts, seafood, lean meat, and pasta are rich in this mineral.
• Zinc is essential for wound healing, immune function, and normal growth. Whole grains, beans, lean meat, poultry, and nuts are good sources.

Do You Need Different Levels of Micronutrients?

Some micronutrients are more important than others, depending on life stage, diet restrictions, activity level, and so on. Here are some examples where micronutrient needs differ:

• Women who are considering pregnancy are advised to take in plenty of folate or folic acid prior to becoming pregnant. Breastfeeding women also need more calcium*.
• Vitamin D and B12 become more important as women age. For more details, review our Women’s Health and Nutrition Guide for Every Age.
• Athletes who sweat a lot lose more B vitamins and water, and they also need more calcium.
• Vegans and vegetarians should get their protein needs from plant-based sources such as soy. Taking B12 with folic acid in a multivitamin/multimineral is also recommended.

While we talk about hidden hunger and nutrient deficiencies often in the context of children in vulnerable populations, we should also pay heed to the needs of adults aged 65 and above.

Inadequate nutrition disproportionally affects the elderly due to various reasons, including healthcare, environmental, or biological challenges. It’s best to start your healthy aging journey as early as your 40s or 50s.
*Anyone who has a health condition, uses medication, or is pregnant or nursing should talk with their health care provider about their nutritional needs and restrictions.

 

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Getting the Most Out of Your Food: How Cooking Affects Micronutrient Value

Cooking and food preparation can affect the nutritional value of your food. In some cases, your food can lose micronutrients, but in other scenarios, preparing your foods properly can enhance their nutrition values. Below are some examples.

How cooking enhances nutrient value:

• Tomatoes are better cooked than eaten raw because lycopene and other antioxidants are enhanced when heated. Consider adding tomato sauce or tomato juice to your diet.
• Carrots are better cooked than eaten raw because the body has difficulty processing beta-carotene in raw form due to its binding by fiber in the raw carrot.
• Asparagus, cabbage, cauliflower, spinach, beans, mushrooms, red peppers, pumpkin, and potatoes are other examples of foods better cooked than eaten raw. Do be careful of overcooking so as not to destroy their nutrients!
• Spices are rich sources of vitamins and minerals and are easy to add to your dishes, increasing the nutrient value of your meals.

How cooking may decrease nutrient value:

• Lettuce, broccoli, and kale are common ingredients in salads and are better eaten raw. Eat them fresh and try not to prepare them too far in advance before mealtime.
• Vitamin C oxidizes when you cook most vegetables, so the longer you cook them, the faster they lose their nutrients.
• Trace minerals are reduced when cereals are cooked. The process releases phytic acid, which binds the minerals, thus reducing their bioavailability.

Should You Take Dietary Supplements?

You might have heard the saying, “Take your vitamins every day.”

While you can certainly obtain all of the above micronutrients from a healthy diet, it’s quite difficult to have a perfect diet record every single day of the year. Daily multivitamin and mineral supplements offer convenient access to micronutrients, and most brands adjust the nutrition values according to their target demographic, such as by age or gender.

When considering dietary supplements, make sure to read the nutrition label and compare your options. Vitamins and minerals offer many benefits, some more useful depending on your life stage or personal wellness goals.

With the exception of vitamin D, micronutrients cannot be made in the body. Unlike macronutrient goals, it is harder and quite cumbersome to calculate micronutrient intake, as you would in a meal plan or a macro tracking app. Therefore, I encourage people to focus on a healthy diet and supplement as needed to achieve optimal micronutrient levels every day.

Key Takeaways

Vitamins and minerals are important, but they don’t work in a vacuum: they work together in a healthy balanced diet. Taking a convenient daily multivitamin helps you focus on the macros, so you won’t have to worry about meeting the nutritional requirements for every vitamin and mineral.

Combine macros and micros by adding more color to your diet: add spices to your meals, incorporate more low-fat protein sources, and obtain healthy fats from sources like fish, avocado, and tree nuts. A good source for carbs are colorful fruits and vegetables, which have a low glycemic index.

During our nutrition education training sessions, independent distributors often ask me why we only fortify our Formula 1 meal replacement shakes up to the 50 percent of one’s daily recommended micronutrient values. My response is that many customers consume two shakes a day based on their meal plan, and others also supplement with Formula 2, which is our multivitamin product.

Dietary supplements and the micronutrients they contain provide a form of nutrition insurance, since none of us eats perfectly. There’s a reason why Formula 1 is number one, and Formula 2 is number two. However, dietary supplements and micronutrients do not make up for a poor diet and a lack of exercise.

David HeberM.D., Ph.D., FACP, FASN – Chairman, Herbalife Nutrition Institute

Dr. David Heber is the chairman of the Herbalife Nutrition Institute (HNI), which promotes excellence in nutrition education for the public and scientific community and sponsors scientific symposia. The HNI Editorial Board is made up of key scientific opinion leaders from around the world in the fields of nutrition, exercise physiology, behavioral medicine and public health. Dr. Heber holds a degree in chemistry, an M.D. from Harvard Medical School and a Ph.D. in physiology from UCLA.* In his spare time, he enjoys golfing, reading and painting. Dr. Heber’s favorite Herbalife products are Formula 1 Healthy Meal Nutritional Shake Mix, Herbalife Personalized Protein Powder and the SKIN product line.

*The University of California does not endorse specific products or services as a matter of policy.