Sources of Micronutrients
- Water-soluble vitamins. Two of the main water-soluble vitamins are B vitamins and vitamin C. These vitamins all dissolve in water. Your body can’t hang on to them to use later, you need to get more of them daily.
- Fat-soluble vitamins. Fat-soluble vitamins dissolve in fat, not water. These include vitamins A, D, E, and K. Once you get them, they can stay in your body for later use. Your body stories them in fatty tissue and your liver. They are important for eye health and immune system support. They also help your body to heal injuries.
- Microminerals. These are essential nutrients. They include calcium, magnesium, sodium, and potassium. They’re crucial for muscle and bone health. They also play a role in controlling your blood pressure.
- Trace minerals. The other minerals you need include iron, manganese, copper, zinc, and selenium. Trace minerals are critical for muscle health, nervous system function, and repairing damage to cells.
Getting Micronutrients From Food
All of the nutrients you need are in different types of foods. Most experts agree that eating a variety of foods is the best way to get them. These fruits, vegetables, meats, and dairy products all have some micronutrients:
- Foods with trace minerals: oysters, spinach, nuts such as cashews, legumes such as peanuts
- Foods with water-soluble vitamins: citrus fruits, bell peppers, whole grains, eggs, dark leafy greens, fish, and lean meats
- Foods with fat-soluble vitamins: leafy greens, soybeans, almonds, sweet potatoes, and milk
- Foods with microminerals: dairy products, black beans and lentils, bananas, and fish