Are You Getting Sufficient Micronutrients?

Nearly 30 vitamins and minerals that your body cannot manufacture in sufficient amounts on its own are called “essential micronutrients.” British sailors learned centuries ago that living for months without fresh fruits or vegetables—the main sources of vitamin C—caused the bleeding gums and listlessness of scurvy, a disease that often proved fatal. Even today in many low-income countries, people frequently suffer from a variety of nutrient-deficiency diseases.

True vitamin and mineral deficiencies—in which the lack of a single nutrient leads directly to a specific ailment—are rare in the United States because our extensive supply of inexpensive food, and the fortification of many common foods with some key nutrients. However, eating less than optimal amounts of important vitamins, minerals, and other compounds can still contribute to a number of major illnesses, such as heart disease, type 2 diabetes, cancer, and osteoporosis. The best way to get vitamins and minerals is from a well-rounded diet, with plenty of fruits, vegetables, legumes, whole grains, and lean sources of protein, along with healthy fats, such as nuts and olive oil. “You should ideally try to meet your vitamin and mineral needs through your diet rather than supplements,” says Dr. Howard D. Sesso, associate professor of medicine at Harvard Medical School

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