How to Make the Most of Micronutrients in Your Diet

You’re doing your best. The supplements are on the shelf, the routine is in place, but the fatigue won’t quit.

Focusing on isolated vitamins can leave gaps in the bigger picture of nutrition. Your body thrives on real food, not just pills. Whole foods deliver a full mix of nutrients that work together in ways supplements can’t always match.

Eating nutrient-dense meals fuels your energy naturally and helps your body absorb what it needs.

Discover how real food can power your day with the nutrients that matter most.

What Are Micronutrients?

Micronutrients might be tiny, but they’re incredibly good at keeping your body running smoothly. These essential vitamins and minerals work behind the scenes to support almost every aspect of your body, from your immune system to your energy levels. 

Despite their importance, getting enough micronutrients remains a global challenge. More than two billion people around the world don’t get enough micronutrients, with women and children being particularly affected, according to the Journal of Preventive Medicine and Hygiene. This deficiency is a problem even in countries with abundant food. Many people unknowingly miss out on key vitamins and minerals by relying heavily on processed foods that strip away these nutrients.

The good news is that micronutrient deficiencies are completely preventable when you know which foods to prioritize. Your body has evolved to extract these vital compounds from whole foods. So, all you need for a micronutrient-rich diet is to eat more of the right foods.

Types of Micronutrients

Your body treats different micronutrients in completely different ways that affect how often you need them and which foods work best to get them. Some vitamins wash right out of your system if you don’t use them quickly, while others stick around for months. Some minerals you need by the handful, and others just a tiny pinch.

Vitamins: Water-Soluble vs. Fat-Soluble

Water-soluble vitamins leave your body as easily as they enter it. Your body uses what it needs and sends the rest packing through your urine, which means you need to replenish them pretty regularly. This group includes all the B vitamins plus vitamin C, and they’re busy supporting your energy production and immune function.

You’ll find these vitamins in leafy greens, whole grains, citrus fruits, and lean meats. However, they’re pretty delicate. Boiling vegetables can wash them right down the drain, so steaming or eating them raw will usually give you more of them. 

Fat-soluble vitamins are totally different. They need some dietary fiber to stick to in order to stay in your bloodstream long enough to work, and they can hang out in your liver and fatty tissues for months. This group includes vitamins A, D, E, and K, and it supports things like vision and blood health. Since your body stores them pretty efficiently, you don’t need to consume them as often. But it also means you can overdo it with supplements if you’re not careful.

Minerals: Macrominerals vs. Trace Minerals

Macrominerals are the heavy hitters your body needs in relatively large amounts. That includes things like calcium, magnesium, potassium, and sodium. They keep your bones strong and your muscles working, which is why you’ll find them in popular foods like dairy products and nuts.

Trace minerals might sound less important because you only need them in tiny amounts, but they’re just as important as everything else. Iron, zinc, selenium, and iodine are some of these trace minerals that run enzyme systems and hormone production throughout your body. They’re found in foods like seafood and organ meats.

Role of Micronutrients in Health

Micronutrients might work in tiny amounts. But their impact on how you feel and function every day is anything but small. These vitamins and minerals give you your morning energy boost and keep you feeling fine throughout the day. When you’re getting enough of them, your body runs smoothly like a well-oiled machine and improves overall wellness over time. When you’re not, you’ll notice the difference in your energy and overall wellbeing.

Here’s how micronutrients support your health:

• Energy production: B vitamins help convert the food you eat into usable energy. Without enough B vitamins, even a perfect diet can leave you feeling sluggish and tired.
   
• Cognitive benefits: Your brain needs specific nutrients to stay sharp and focused. A study found that omega-3 fatty acids and antioxidant vitamins significantly slowed down the progression of Alzheimer’s disease in patients, as published in BMC Neurology.
   
• Metabolic enhancement: Vitamins B6, B9, B12, D, and K help your metabolism run efficiently, according to research from Mechanisms of Ageing and Development. 
   
• Workout recovery: Getting enough micronutrients can make the difference between bouncing back quickly from exercise and feeling sore for days. Consuming enough micronutrients helps reduce inflammation, which is extremely important for workout recovery, according to the Retos journal. 

Micronutrient-rich Foods

Some foods are absolute stars when it comes to delivering tons of micronutrients in every bite. These nutrient-dense options give you the biggest nutrition bang for your buck, making it easier to meet your daily needs without overthinking every meal. 

According to a Frontiers in Nutrition study, the most micronutrient-dense foods are:

• Organ meats: Liver, kidney, and heart
   
• Leafy green vegetables: Spinach, kale, collard greens, and Swiss chard
   
• Shellfish: Oysters, mussels, clams, and crab
   
• Small fish with bones: Sardines and anchovies
   
• Eggs: Especially those from pasture-raised chickens
   
• Dairy products: Milk and cheese from grass-fed animals
   
• Red meat: Beef, lamb, and goat

Examples of Nutrient-Rich Meals

You don’t need extra supplements with the right diet. You can get all your nutrients from food alone, and supplementation should be saved for clinical deficiencies, according to a study published by PubMed. These meal examples prove that hitting your micronutrients through real food is possible and delicious:

• Breakfast: Spinach omelette with cheese and a side of berries for iron, folate, calcium, vitamin C, and B vitamins all in one gooey wrap.
   
• Lunch: Salmon salad with mixed greens, avocado, pumpkin seeds, and feta cheese comes with omega-3s, vitamin D, folate, healthy fats, and zinc.
   
• Dinner: Grass-fed beef with roasted sweet potatoes and broccoli gives you iron, beta-carotene, vitamin C, and B vitamins.

Daily Micronutrient Nutritional Goals

Getting the right amount of micronutrients doesn’t require perfect tracking. But knowing the targets helps you understand whether your current eating patterns are hitting the mark. These recommendations give you a baseline to work from, however your individual needs will vary based on your activity level and life circumstances. 

These are the top micronutrients to focus on and how much of them you need:

Consider pairing these recommendations with a macros/">macro guide</a> to maximize your health benefits. 

Signs of Micronutrient Deficiencies

Your body has pretty clear ways of telling you when it’s not getting enough micronutrients. These signs tend to show up gradually, so they’re easy to dismiss as just being tired or stressed. Watch out for these common micronutrient deficiencies:

• Persistent fatigue that doesn’t improve with rest could indicate iron or B vitamin deficiencies.
• Frequent infections might suggest low vitamin C, D, or zinc levels.
• Poor wound healing could point to insufficient vitamin C or zinc.
• Brittle or weak nails can signal iron or protein deficiencies.
• Muscle cramps or twitches are signs of magnesium or potassium deficiencies.

Practical Tips for Incorporating Micronutrients

Eating for your health doesn’t mean obsessing over every label or tracking every vitamin. With a few smart habits, you can get the micronutrients your body needs—without adding “nutritionist” to your resume.

Let’s dig into how to make it happen, even with a back-to-back schedule.

Tip 1: Eat the Rainbow (Yes, Yeally)

It’s one of the simplest nutrition hacks out there: the more colorful your plate, the broader your nutrient base.

• Color equals variety. Orange carrots, red peppers, leafy greens, blueberries—each one brings a different set of vitamins and minerals to the table. Aim for at least three colors on your plate per meal.
   
• Shortcut it with frozen produce. Don’t let fresh-only thinking slow you down. Frozen veggies and fruits are picked at peak ripeness and flash-frozen to lock in nutrients. Keep a few bags in the freezer for quick stir-fries, smoothies, or soups.
   
• Batch-prep a base. Cook a big batch of a neutral base—like quinoa, brown rice, or lentils—then rotate in different veggies, proteins, and sauces to keep it exciting all week.

Tip 2: Pair Your Proteins for Maximum Impact

Protein does more than build muscle—it helps your body absorb and use other nutrients efficiently. The trick is mixing sources.

• Animal proteins (like eggs, chicken, or salmon) offer highly bioavailable iron, zinc, and B vitamins. These are easier for your body to absorb compared to plant-based sources.
   
• Plant proteins (like lentils, chickpeas, tofu, or almonds) bring fiber, magnesium, and antioxidants to the mix—and help your gut stay happy, which is key for nutrient absorption.

Pro tip: Try pairing the two! Add a hard-boiled egg to a veggie-packed salad, or toss chickpeas into a turkey chili.

Tip 3: Plan Smarter, Not Longer

No meal plan? No problem. You don’t need a spreadsheet to eat well—just a few habits that make decisions easier during the week.

• Follow the 2:1 rule. Try to make two of your meals per day mostly whole foods—like grilled proteins, roasted veggies, or hearty soups. Let the third be flexible. This keeps your nutrition on track while still giving you room for joy.
   
• Upgrade your snacks. Replace nutrient-light options like chips or crackers with easy swaps: roasted edamame, trail mix with dried fruit, Greek yogurt, or sliced veggies with hummus.
   
• Use "grab-and-go" items. Stock your kitchen with mix-and-match staples: canned beans, pre-washed greens, rotisserie chicken, tuna pouches, or single-serve nut butter packs.

Tip 4: Be Consistent—Not Perfect

Micronutrients work best when they’re part of your everyday routine, not just your “good days.” That’s where consistency wins.

• Make one small upgrade. Instead of overhauling everything, try switching one ingredient. Use spinach instead of iceberg lettuce. Snack on fruit instead of a granola bar. Sprinkle seeds on your oatmeal or smoothie.
   
• Keep it flexible. Don’t stress if your lunch wasn’t packed with nutrients. You can always add balance later in the day. It’s about the pattern, not the plate.
   
• Let tech support your goals. Wellhub partners with nutrition-forward tools like MyFitnessPal and offers wellness coaching through select gym partners. These resources can help you track trends—not just calories—and support smarter choices long term.

Use Apps to Track Micronutrient Intake

Even with a healthy diet, it can be tough to know if you're getting the right mix of vitamins and minerals. That’s where tracking tools can make a big difference.

Wellhub partners like Nutrium and Lifesum help take the guesswork out. Nutrium connects you with licensed nutritionists to build custom plans, while Lifesum makes it easy to log meals and track exactly which micronutrients you’re getting. These tools can help you stay consistent, feel your best, and fuel your body more intentionally.

You might already have access to Nutrium and Lifesum through your Wellhub benefits. Check your eligibility and start optimizing your nutrition today. If Wellhub isn’t available at your workplace yet, start a petition to bring it to your team.

References:

• Akhgarjand, C., et al. (2024). The relationship between micronutrients and cognitive ability in an elderly population with mild cognitive impairment and Alzheimer’s disease: a cross-sectional study. BMC Neurology, 24(1). https://doi.org/10.1186/s12883-024-03800-2
• Beal, T., & Ortenzi, F. (2022). Priority Micronutrient Density in Foods. Frontiers in Nutrition, 9. https://doi.org/10.3389/fnut.2022.806566
• Espinosa-Salas, S., & Gonzalez-Arias, M. (2023, September 21). Nutrition: Micronutrient Intake, Imbalances, and Interventions. PubMed. https://www.ncbi.nlm.nih.gov/books/NBK597352/
• Ihsan F., et al. (2024). Nutritional Strategies for Rapid Recovery in Sport: A Literature Review. Retos, 57, 153–164. https://doi.org/10.47197/retos.v57.105622
• Kiani, A. K. (2022). Main nutritional deficiencies. Journal of Preventive Medicine and Hygiene, 63(2 Suppl 3), E93–E101. https://doi.org/10.15167/2421-4248/jpmh2022.63.2S3.2752
• Mahadzir, M.D.A., et al. (2025). Towards defining optimal concentrations of micronutrients in adults to optimize health. Mechanisms of Ageing and Development, 225, 112062. https://doi.org/10.1016/j.mad.2025.112062