Everyday Micronutrients: The Vitamins and Minerals Your Body Needs

Everyday Micronutrients: The Vitamins and Minerals Your Body Needs

Micronutrients include vitamins and minerals, and they’re necessary for a healthy, strong body with fully functioning organs. However, studies show that around 92% of the population is deficient in at least one vitamin or mineral. In order to help you better understand micronutrients, here are the top ten most significant vitamins and nutrients with information on why they’re important and how you can add more to your diet. 

Vitamin A

Found mostly in orange foods such as carrots and sweet potatoes, Vitamin A aids your body in general growth and development, helping you maintain healthy and strong teeth, bones, and eyes. 

Vitamin B

Vitamin B, found in whole grains, helps with energy production.

Vitamin C

Vitamin C, like Zinc, helps your immune system and can be found in most citrus fruits. 

Vitamin D

Vitamin D, which goes hand in hand with calcium, is one of the most important vitamins your body needs. Found in eggs and fish, as well as produced through sun exposure, Vitamin D helps your body regulate and use calcium. 

Vitamin E

You may have seen Vitamin E oil for your skin to help reduce stretch marks, dark spots and increase smoothness and elasticity, but you also need it in your diet where it can help protect your body from free radicals while improving circulation. You can add this to your diet by eating more nuts, sunflower seeds, and even tomatoes. 

Vitamin K

Leafy greens like spinach and kale are rich in Vitamin K, which helps your body fight off infections and dangers by improving blood coagulation. 

Folic Acid

Folic acid is one of the most highly recommended supplements. In fact, most, if not all, pregnant women are advised to begin taking folic acid supplements. It helps cell renewal while also helping you make sure you have a healthy, normal pregnancy by reducing your risks of birth defects. Other than supplements, you can also find folic acid in foods such as asparagus, broccoli, citrus, beans, peas, and corn. 


Calcium helps maintain healthy bones and teeth. This is a bit trickier than other vitamins and minerals, though, because you need to speak with a doctor before beginning any calcium supplements. You see, your body survives only in a very specific range of calcium. Too little and your body will begin dissolving your bones, too much and your body will essentially ‘overdose’ on calcium. The best way to maintain a healthy level of calcium is by regularly consuming dairy and getting enough sunlight to stimulate Vitamin D production. 


Affecting 6% of the population, anemia is the most common blood condition in the United States, and it is the result of an iron deficiency. Iron helps your muscles grow while also maintaining healthy blood, and the best way to add more iron into your diet is to consume more seafood and shellfish, spinach, or soybean. 


Zinc helps boost your immune system, and it’s one of the most pleasurable minerals to consume more of as it can be found in dark chocolate as well as seafood and cashews.

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