We can’t discuss diet quality and food selection without discussing micronutrients and the nutrients of concern in the diet.

When we discussed “diet quantity” we noted the order of importance of things, so you could make better decisions with your overall diet structure. Well, similarly here, we need to know what nutrients we should prioritise to improve our overall diet quality. 

However, this is actually a much more complex topic, as different populations will need to prioritise different things. We also need to look at this from a general diet pattern perspective, not just a single nutrient perspective. 

We want to improve the overall diet pattern, and to do that, we need to know what things we should be prioritising. The previously discussed “good food guidelines” are helpful in giving you a rough framework for what a good diet pattern will generally look like, however, we can also be a bit more specific with things. 

You see, there are certain nutrients in the diet that people regularly under-consume or over-consume. 

Now, of course, this is going to be influenced by the exact population you are discussing (i.e. the diet of the average American is different than that of the average Irishman), but it does give us a launching point to start work on improving the diet quality. 

If we can focus on the nutrients that are most commonly under/over-consumed, then we can quickly get some big wins with diet quality. 

If you go from under-consuming certain nutrients, and potentially being in a state of (sub)clinical deficiency, to getting enough of those nutrients in your diet regularly, we would expect to see improvements in your overall general health. 

But before we get stuck in, I would just like to remind you that we offer comprehensive online coaching. So if you need help with your own exercise program or nutrition, don’t hesitate to reach out. If you are a coach (or aspiring coach) and want to learn how to coach nutrition, then consider signing up to our Nutrition Coach Certification course. We do also have an exercise program design course in the works, if you are a coach who wants to learn more about effective program design and how to coach it. We do have other courses available too.

Nutrients Of Concern

So, what nutrients are commonly under/over-consumed in the diet, and what foods should we be focusing on to ensure we get the right amount of these nutrients?

common nutrients of concern in the diet

Note: These are not ranked in order of importance, and some of these are going to be more or less important based on your previous/current intake and your unique needs.

Underconsumed Nutrients and Micronutrients

Protein is commonly under-consumed in the diet, and can easily be solved by including a protein source (refer back to the discussions of where to get protein in the diet) at each of your meals. Aim to consume at least 1.5g of protein per kg per day, but ideally more (~2g/kg/day).

Fibre is also generally under-consumed in the diet, and this can be easily solved by eating more fruits, vegetables and legumes/pulses in the diet. Aim to consume 10-15g of fibre per 1,000 calories consumed.

Omega-3 fats are also generally under-consumed in the diet. Aiming to consume at least 2 servings of fatty fish per week or supplement with capsules of fish or algal-derived omega-3s can help ensure adequate omega-3 intake.

Iron is a nutrient that is very often under-consumed, especially in populations that have a greater need for iron (such as menstruating women). Ideally, you would get blood work done to assess where your iron intake needs are, and then with the advice of a doctor/dietician, eat or supplement accordingly. But as a baseline, aiming to consume red meat ~2 times per week can help to ensure adequate iron levels.

Iodine is very frequently under-consumed, especially in populations that don’t eat much seafood. You can improve your iodine intake by using iodised salt, iodine-fortified products (milk is often fortified), and seafood (especially stuff like seaweed and other sea vegetables as may be found in sushi for example).

Vitamin D levels are often quite low in many populations, and while you mainly get vitamin D from sun exposure, I am including it in a discussion of the diet because the easiest way to ensure you have adequate vitamin D levels is to supplement with vitamin D3. Ideally, you would supplement based on blood work, but for most people, consuming 1,000-2,000iu of vitamin D3 daily during the winter is generally safe and effective. You may want to continue this throughout the year, depending on where you live, what level of sun exposure you get and how your body responds to supplementation (some people will need to consume more or less to maintain adequate levels).

Vitamin B12 intake can be inadequate in some populations, especially those eating a predominantly plant-based diet. You can ensure adequate intake of B12 by eating animal products, fortified foods, or supplementing (you have 3 options here, supplementing with just B12, a B vitamin complex or a multi-vitamin).

Calcium intake can also be quite low in the general public, especially for certain populations who may need more. Dairy products, fish with small (soft) bones, and fortified products can be quite good sources of calcium. You can get calcium from dark leafy greens, but due to their phytate content, they may not be as good of a source. Higher protein intake also enhances calcium absorption, so getting enough protein may also help with calcium levels.

Vitamin A is a micronutrient whose intake can be insufficient in the general public. You can get vitamin A via conversion from carotenoids, and thus you can increase vitamin A intake by consuming brightly coloured vegetables (such as tomatoes, peppers, and some fruits) and various green leafy vegetables. Vitamin A can also be obtained from eating liver, eggs, some oily fish, certain dairy products, and fortified foods. You can supplement with vitamin A too. High intakes, especially in some populations (such as pregnant women), aren’t advisable, and while you should prioritise getting some of these foods in your diet, you don’t need to go overboard with your intake.

Magnesium is another nutrient that people generally under-consume, especially because most people under-consume fruits and vegetables (and fibre sources in general), and these are the best sources of magnesium in the diet. If you focus on eating enough fibre, from an array of fruits and vegetables (especially green leafy vegetables), you likely won’t have to overly focus on magnesium intake. Magnesium can also be found in many fortified breakfast cereals and other fortified foodstuffs, along with (dark) chocolate and certain seeds (pumpkin for example) and nuts.

Similarly, potassium is a micronutrient that is generally under-consumed in the diet of most people. You can remedy this by eating sufficient fruits, vegetables, and potatoes. You can also switch any sodium-based salt you use to a potassium based salt and further increase your potassium intake (while also reducing your sodium intake).

Vitamin E is another nutrient that is frequently under-consumed in the average diet. This is fairly easily solved by including nuts, seeds, and some vegetable oils in the diet.

Vitamin K is also very frequently under-consumed in the diet. Eating more fruits and vegetables (especially green leafy vegetables) will usually lead to sufficient vitamin K intake.

Choline is another nutrient that is very frequently under-consumed in the diet. To get sufficient choline in the diet, your focus should be on eating liver, meat, fish, dairy products and eggs.

Folate intake can also be quite low, especially in certain populations who may benefit from higher folate intake levels (such as those trying to become pregnant or who are in the early phases of being pregnant). You can get folate from vegetables (especially dark green leafy vegetables), fruits and fruit juices, nuts, beans, peas, seafood, eggs, dairy products, liver, meat, poultry, and grains. Many products are fortified with folate, which can make it easier to get sufficient folate in the diet.

Vitamin C intake can also be quite low in certain populations, such as students, who don’t eat a lot of fruits and vegetables. Eating enough fruits (especially citrus fruits) and vegetables will generally ensure you get enough vitamin C in the diet.

Tweaking your diet to try and ensure you are eating the foods that contain these nutrients will generally lead to a higher quality diet overall. You can use certain apps (like Cronometer) to help you assess your current intake of various nutrients (although this isn’t perfect). You can also take a multi-vitamin supplement to help you ensure you are getting an adequate intake of the various nutrients, however, this should generally be done alongside dietary improvements rather than instead of (i.e. you can’t just pop a multi-vitamin and call it all good, as you do still need to focus on improving the quality of your diet).

Underconsumed Nutrients and Micronutrients

It should also be noted that there are some nutrients that are frequently consumed in excess, and improving the diet may involve reducing the consumption of certain foods alongside increasing the consumption of other foods.

Calories are very often over-consumed in the modern diet, and as such, you may simply have to eat less food overall to improve your diet quality.

Salt (sodium) is also very frequently consumed in excess. This is from a combination of adding salt to food and eating pre-packaged foods, snacks, fast food, takeaways and meals outside of the home in general. Reducing your intake of salt will likely improve your diet quality, and can be quite easily done once you pay attention to the salt content of foods and make better choices.

Saturated fat can also be frequently over-consumed, and this can usually be quite easily solved by reducing butter intake and choosing leaner cuts of meat. Saturated fat doesn’t need to be excluded from the diet, but reducing it to below 10% of calories is likely a good idea.

Improving diet quality generally comes down to eating more of the foods that allow you to hit your calories, macronutrient and micronutrient needs, and less of the foods that lead you to overconsume calories, macronutrients or micronutrients.

However, you don’t generally need to micromanage the diet. Making better food selection choices will generally lead you to eating a better diet overall. However, at least having a passing understanding of where to get the various micronutrients you need is a good idea. So, I want to just discuss a bit more about micronutrients.

Understanding Micronutrients

Most of you aren’t dieticians and only need to have a rudimentary understanding of micronutrients. However, you do have to have some understanding of what nutrients are contained within foods to make better food choices for your goals.

While following good general food selection patterns will likely lead to better calorie and macronutrient management, you can still find yourself in a situation where you aren’t consuming all of the nutrients you need. So we have to dig a little bit deeper.

On the larger (nutritional) scale, food selection matters as it influences our calorie balance and our macronutrient intake. The foods you select dictate how many calories you consume, and what proportion of protein, carbohydrates, fats and fibre you consume. That much should be obvious to you by now.

You should be able to understand that your food selection is going to dictate whether or not you are able to hit your calorie and macronutrient targets. But that is not the full extent of this story. You see, there are even smaller things in food that also impact our health, nutrients on the micro (as opposed to macro) scale.

So, what are micronutrients?

What Are Micronutrients?

Micronutrients are essential dietary nutrients required by humans to actually carry out physiological functions within the body. They generally need to be consumed in the milligram quantity (usually less than 100 milligrams), rather than the gram quantity that macronutrients need to be consumed. Some compounds we eat in food are eaten in milligram quantities, but they aren’t considered essential (such as phytonutrients).

If you are a dietician, you need to know this information a lot more in-depth, but what you really need to know about micronutrients is that we need to consume them to survive. While you can have a calorie and macronutrient sufficient diet, if you don’t meet your micronutrient needs, you can still be undernourished.

As a result, making better decisions around food selection, can have a profound impact on your health.

There are a variety of ways we could potentially categorise micronutrients, but I tend to just categorise them into minerals (with a subcategory of trace minerals) and vitamins (with subcategories of water-soluble and fat-soluble vitamins).

You could also include the categories of phytonutrients and bioactives into the micronutrient category, but as most of these are not essential for life, they tend to be ignored in general discussions about nutrition (they are also a massive and diverse category, and aren’t as neatly defined as the minerals and vitamins, so this probably turns people away from discussing them in-depth).

Before we get into discussing each individual micronutrient, I want you to remember what you are trying to learn from this information. You want to know what the micronutrient is, where you can find it in the diet, and roughly how much you need to consume.

You don’t need to know all the ins and outs, but you should be able to know where to get a micronutrient in the diet and roughly how much you should be consuming.

Minerals

Calcium

  1. Calcium is the most abundant mineral in the body. It provides the structural components of bone and teeth, and it plays a role in cellular processes, facilitating things like muscle contraction and nerve transmission.
  2. It can be found in foods like dairy products (milk, cheese, yoghurt), animal bones (like the edible bones in fish), and some plants (although certain compounds in plants can make it harder to absorb the calcium).
  3. The calcium minimum intake guidelines are to consume 1000mg per day as an adult.
  4. Additional information: Calcium is important for bone mineral density, and as such, individuals at risk for low bone mineral density (such as post-menopausal women) may need to consume more calcium.

Phosphorus

  1. Phosphorus is another abundant mineral in the body. It plays a role in healthy bones and teeth, along with playing a vital role in the way your cells work. This is both at a genetic level (phosphorus is important to DNA and RNA), but also at a cellular level (as phosphorus is required for cell membrane structure, energy metabolism (the “P” in ATP is phosphate, which contains phosphorus) and cell signalling via phosphorylation).
  2. It can be found in dairy products, meats, fish, eggs, nuts, legumes, vegetables, and grains.
  3. The phosphorus minimum intake guidelines are for adults to consume 700mg per day.

Magnesium

  1. Magnesium is a very important mineral in the body. It is a cofactor in over 300 enzymatic systems, and a lot of these enzymatic reactions are vital for life. Magnesium is also vital for energy production.
  2. It can be found in green leafy vegetables, legumes, nuts, seeds, and whole grains. As a general rule, foods that contain fibre also contain magnesium.
  3. The magnesium minimum intake guidelines are to consume 310-420mg of magnesium per day, depending on your age and gender (with men and older individuals needing more).
  4. Additional information: Magnesium is often recommended for sleep, but in reality, it is needed for many more processes than just sleep. If magnesium solves your sleep issues, it is very likely that you had other issues associated with magnesium deficiency, and you just weren’t aware of them.

Sodium

  1. Sodium is another vital mineral in the human body. Sodium is required for cellular processes (role in maintaining extracellular fluid volume and transmembrane electrochemical gradients) and cell signalling.
  2. It can be found in table salt, prepackaged foods and “fast food”.
  3. The sodium guidelines are to keep intake between 3-5.75g of table salt per day, which is the equivalent of 1.2-2.3g of sodium per day.
  4. Additional information: High sodium diets have been linked with digestive organ cancers and high blood pressure. In athletes, and those in warmer climates where sweating is more prevalent, higher sodium may be required, however, most people get sufficient to excessive quantities of sodium in their diets.

Potassium

  1. Potassium is a very abundant mineral in the human body. It is required for normal cellular processes (due to its role in maintaining intracellular fluid volume and transmembrane electrochemical gradients).
  2. It can be found in fruits, vegetables, potatoes, and potassium-based salt.
  3. The potassium minimum intake guidelines are to consume between 2.6g to 3.4g per day, depending on age and gender.
  4. Additional information: Potassium and sodium are intrinsically linked, as they both play a role in regulating whether things go in and out of a cell. They also play somewhat opposing roles when it comes to blood pressure, with sodium intake being associated with higher blood pressure, and potassium intake being associated with lower blood pressure.

Iron

  1. Iron is a vital mineral to life. This is because iron is an essential component of haemoglobin and myoglobin, and without adequate iron, you won’t be able to transfer oxygen around the body. Iron is also required for muscles, connective tissue, growth, and neurological development.
  2. It can be found in meats (especially red meat) and fish (in heme iron form, the more absorbable form), and nuts, beans, vegetables, and fortified grain products (in non-heme iron, the less absorbable form).
  3. The iron minimum intake guidelines are to consume 8-18mg of iron per day (with men needing the lower end of the range, and women of reproductive years needing the higher end of the range).
  4. Additional information: Low iron intake can cause anaemia, and this results in low energy and fatigue (along with other symptoms). It is particularly prevalent in women of reproductive years, due to losing iron through menstruation. Some endurance athletes (especially runners) can also develop anaemia, due to a combination of “using up” more iron due to the high training volume, and a phenomenon called “foot-strike hemolysis” where red blood cells are broken apart due to the feet hitting the ground while blood is being carried through the circulatory system. Iron overload is also a thing, and certain populations (notably in “Celtic” populations) are at a higher risk due to the hereditary (genetic) condition, hemochromatosis.

Zinc

  1. Zinc is vital to over 100 enzymes in the body and as such, plays a key role in areas as diverse as immune function, protein synthesis, DNA synthesis and cell division.
  2. It can be found in red meat, poultry, seafood (with oysters being a very rich source), beans, nuts, whole grains, fortified cereals, and dairy products.
  3. The zinc minimum intake guidelines are to consume 8-11mg per day, with women needing the lower end, and men needing the higher end.
  4. Additional information: Zinc deficiency can be quite common in mainly plant-based dieters.

MineralFunctionFood SourcesDRI/AIAdditional Information
CalciumA structural component of bones and teeth, vital for muscle contraction and nerve transmission.Dairy products, edible bones in fish, some plants.1000 mg/day (adults).Important for bone density, post-menopausal women may need more.
PhosphorusHealthy bones/teeth, DNA/RNA, cell membrane structure, energy metabolism, cell signalling.Dairy products, meats, fish, eggs, nuts, legumes, vegetables, grains.700 mg/day (adults).Essential for various cellular processes.
MagnesiumCofactor in enzymatic systems, energy production.Green leafy vegetables, legumes, nuts, seeds, whole grains.310-420 mg/day depending on age and gender.Involved in many bodily processes beyond sleep; deficiency can have multiple effects.
SodiumMaintains extracellular fluid volume, transmembrane electrochemical gradients, cell signalling.Table salt, prepackaged foods, fast food.1.2-2.3 g/day (as sodium).High intake is linked with certain health risks; athletes or those in hot climates may need more.
PotassiumMaintains intracellular fluid volume, transmembrane electrochemical gradients.Fruits, vegetables, potatoes, potassium-based salt.2.6-3.4 g/day depending on age and gender.Works with sodium to regulate cellular transport and blood pressure.
IronComponent of haemoglobin and myoglobin, oxygen transport, muscle and neurological development.Meats, fish, nuts, beans, vegetables, fortified grains.8-18 mg/day depending on gender and life stage.Deficiency leads to anaemia; prevalent in women of reproductive age and some athletes.
ZincEssential for immune function, protein synthesis, DNA synthesis, cell division.Red meat, poultry, seafood, beans, nuts, whole grains, fortified cereals, dairy products.8-11 mg/day depending on gender.Deficiency can be common in plant-based diets.

Trace Mineral

Trace minerals are required in lower quantities than the major minerals noted above. That doesn’t mean they are less important, but it can both mean these minerals are easier to get enough of, and potentially harder to find in the diet. As the quantity required is smaller, if you consume a source of the trace mineral, it is easy enough to satisfy the requirements. However, trace minerals can oftentimes be harder to source in the diet, as other plants and animals may also only need or contain a small quantity of them.

Boron

  1. Boron is a trace mineral that is not considered essential, but it does play a role in reproduction, endocrine function, calcium metabolism, bone mineral density, metabolism and the immune system.
  2. It can be found in plant foods, and there are regional differences in the content found in plant foods, due to differences in the soil content.
  3. The boron minimum intake guidelines are uncertain, as it isn’t considered an essential nutrient. The World Health Organisation states that an “acceptable safe range” of boron intake for adults is 1–13 mg/day.

Copper

  1. Copper is an essential mineral that acts as a cofactor for several enzymes in the body, and as such, it plays a role in energy metabolism, iron metabolism, neurohormone homeostasis, gene expression, and the immune system, among other things.
  2. It can be found in shellfish, meats, organ meats, seeds and nuts, wheat-bran cereals, whole-grain products, and notably, chocolate. It can also be somewhat high in tap water, as some countries still use copper pipes, but also because some areas just have higher copper content in the water.
  3. The copper minimum intake guidelines are to consume 900 mcg per day.
  4. Additional information: High intake of zinc can cause reduced copper absorption.

Chromium

  1. Chromium is a trace mineral that seems to play a role in carbohydrate, lipid, and protein metabolism, possibly by potentiating insulin’s effects.
  2. It can be found in meats, grain products, fruits, vegetables, nuts, spices, and brewer’s yeast.
  3. The chromium minimum intake guidelines are to consume 25-35mcg per day, with men needing the higher value and women needing the lower value.
  4. Additional information: The EU doesn’t recognise chromium as an essential nutrient, but other countries/organisations do.

Selenium

  1. Selenium is an essential nutrient for humans, as it is a constituent of multiple selenoproteins in the body, which play a role in reproduction, endocrine function, DNA synthesis and protection from oxidative damage.
  2. It can be found in meat, nuts (brazil nuts especially), whole grains and dairy.
  3. The selenium minimum intake guidelines are to consume 55mcg per day.

Manganese

  1. Manganese is an essential trace mineral that is a cofactor for many enzymes, and as such, is involved in amino acid, cholesterol, glucose, and carbohydrate metabolism, reactive oxygen species scavenging, bone formation, reproduction, and the immune response. Manganese is also involved in blood clotting and haemostasis (in conjunction with vitamin K).
  2. It can be found in whole grains, seafood (notably clams, oysters, and mussels), nuts, legumes, rice, leafy vegetables, coffee, tea, and some spices.
  3. The manganese minimum intake guidelines are to consume 1.8-2.3mg per day, with the lower value being the target for women, and the higher value the target for men.

Molybdenum

  1. Molybdenum is an essential trace mineral that is a key component of molybdopterin, a cofactor synthesized by the body and required for the function of four enzymes: sulfite oxidase, xanthine oxidase, aldehyde oxidase, and mitochondrial amidoxime reducing component (mARC). These enzymes are responsible for metabolising sulphur-containing amino acids, and heterocyclic compounds like purines and pyrimidines.
  2. It can be found in legumes, whole grains, nuts, meat (notably beef liver), leafy greens and milk.
  3. The molybdenum minimum intake guidelines are to consume 45mcg per day.

Cobalt

  1. Cobalt is an essential mineral, and is a key component of numerous coenzymes called cobalamins, vitamin B12 is a notable cobalamin.
  2. It can be found in meats, dairy products, and fortified cereals and fortified nutritional yeast.
  3. The cobalt minimum intake guidelines are not set, but getting sufficient B12 will ensure cobalt needs are met.

Fluorine

  1. Fluorine is a trace element, that is usually consumed in the diet in its ionic form, fluoride. It is implicated in inhibiting and potentially reversing the formation and progression of dental cavities, and also new bone formation.
  2. It can be found in fluoridated water, and plants that have been watered with fluoridated water. It can also be found in tea.
  3. The fluorine minimum intake guidelines are to consume 3-4mg of fluoride, with the lower amount for women and the higher amount for men.

Iodine

  1. Iodine is a trace element and is a vital component of the thyroid hormones thyroxine (T4) and triiodothyronine (T3).
  2. It can be found in seafood (especially sea plants), and eggs. Iodised salt is the way most people get their iodine.
  3. The iodine minimum intake guidelines are to consume 150mcg of iodine per day.
  4. Additional information: A lot of people in the world are low in iodine, and iodine intake is associated with proper metabolic function and brain development.

MineralRole in the BodyFood SourcesDRI/AIAdditional Information
BoronReproduction, endocrine function, calcium metabolism, bone density, metabolism, immune systemPlant foods1–13 mg/day (acceptable safe range)Not considered essential; soil content affects plant boron levels.
CopperCofactor for enzymes, energy metabolism, iron metabolism, neurohormone homeostasis, gene expression, immune systemShellfish, meats, seeds, nuts, cereals, whole grains, chocolate, tap water900 mcg/dayHigh zinc intake can reduce copper absorption.
ChromiumCarbohydrate, lipid, protein metabolism, potentiates insulin’s effectsMeats, grains, fruits, vegetables, nuts, spices, brewer’s yeast25-35 mcg/day (men-women)Recognised as essential by some countries/organisations, not by the EU.
SeleniumConstituent of selenoproteins, plays a role in reproduction, endocrine function, DNA synthesis, and protection from oxidative damageMeat, nuts, whole grains, dairy55 mcg/dayEssential for human health.
ManganeseCofactor for enzymes, involved in metabolism, scavenging of reactive oxygen species, bone formation, reproduction, immune response, blood clotting, and haemostasisWhole grains, seafood, nuts, legumes, rice, leafy vegetables, coffee, tea1.8-2.3 mg/day (women-men)Important for many bodily processes.
MolybdenumComponent of molybdopterin required for the function of enzymes metabolizing sulfur-containing amino acids, purines, and pyrimidinesLegumes, grains, nuts, liver, leafy greens, milk45 mcg/dayEssential for the function of certain enzymes.
CobaltComponent of cobalamins, including vitamin B12Meats, dairy, fortified cereals, nutritional yeastNot setAdequate B12 intake ensures cobalt needs are met.
FluorineIn its ionic form (fluoride), important for dental health and new bone formationFluoridated water, tea, plants watered with fluoridated water3-4 mg/day (women-men)Important for dental health.
IodineComponent of thyroid hormones thyroxine (T4) and triiodothyronine (T3)Seafood, sea plants, eggs, iodised salt150 mcg/dayImportant for metabolism and brain development, deficiency is common.

Vitamins

Vitamin A

  1. Vitamin A is a fat-soluble vitamin, that is actually a group of compounds called retinoids, rather than a singular compound. Vitamin A plays a role in vision, the immune system, cellular signaling, cellular growth and differentiation and hormone health.
  2. It can be found in its active form in liver, fish, eggs, and dairy products, and in its pro-vitamin form in leafy green vegetables, orange and yellow vegetables, tomato products, fruits, and some vegetable oils.
  3. The vitamin A minimum intake guidelines are to consume 700-900mcg RAE, with women needing the lower amount and men needing the higher.

Vitamin B Complex

  1. Vitamin B is a group of molecules that are water-soluble, and play a diverse role in many bodily processes, from cell metabolism to the synthesis of red blood cells. There are a number of B-vitamins, which are all usually found in the same groups of foods.
  2. They can be found in meat, plants and whole grains.
  3. The B vitamin minimum intake guidelines are as follows:
    • B1 (thiamin): 1.1-1.2mg per day
    • B2 (riboflavin): 1.1-1.3mg per day
    • B3 (niacin): 14-16mg
    • B5 (pantothenic acid): 5mg
    • B6 (pyridoxine, pyridoxal-5-phosphate, pyridoxine): 1.5-1.7mg
    • B7 (biotin): 30mcg
    • B9 (folate): 400mcg
    • B12 (cobalamin): 2.4mcg
    • Choline: 425-550mg

Vitamin C

  1. Vitamin C is an essential nutrient for humans, and is required for the biosynthesis of collagen, L-carnitine, and certain neurotransmitters, it is also involved in protein metabolism, and is an anti-oxidant that also regenerates other antioxidants within the body.
  2. It can be found in fruits and vegetables, notably citrus fruits.
  3. The vitamin C minimum intake guidelines are to consume 75-90mg per day, with men requiring the higher intake.

Vitamin D

  1. Vitamin D is a fat-soluble vitamin, that could be classified as a pro-hormone. It is involved in a diverse array of systems in the body, from reproduction to the immune system. Vitamin D (also referred to as “calciferol”) is a fat-soluble vitamin that is naturally present in a few foods, added to others, and available as a dietary supplement. It is also produced endogenously when ultraviolet (UV) rays from sunlight strike the skin and trigger vitamin D synthesis.
  2. It can be obtained when ultraviolet rays from the sun interact with skin. It is naturally found in some foods, such as fatty fish, liver, and mushrooms. It is also added to some foods, such as dairy products.
  3. The vitamin D minimum intake guidelines are to consume 15mcg (600iu) per day.
  4. Additional information: Ideally, intake would be based on blood work. A lot of people in the northern latitudes (such as most of Europe) are actually quite deficient in vitamin D, both due to the lower amount of sun, and the more industrialised economies there (that require people to be indoors more).

Vitamin E

  1. Vitamin E is the name for a collection of fat-soluble vitamins with a similar structure. Vitamin E is involved in the immune system, cell signalling, gene regulation, various other metabolic processes and acts as an antioxidant.
  2. It can be found in nuts, seeds, and vegetable oils.
  3. The vitamin E minimum intake guidelines are to consume 15mg per day.
  4. Additional information: There are a variety of forms of vitamin E, and the forms of vitamin E found in food and in supplements are usually different, with the food form likely being better for the body.

Vitamin K

  1. Vitamin K is another family of compounds that are structurally similar, and they are also fat-soluble. Vitamin K acts as a co-enzyme in a variety of reactions, most notably in reactions around blood clotting and bone formation.
  2. It can be found in green leafy vegetables, vegetable oils, some fruits, meat, dairy and eggs. Some fermented products do also contain vitamin K
  3. The vitamin K minimum intake guidelines are to consume 90-120mcg, with women needing the lower amount and men needing the higher.

VitaminRole in BodyFood SourcesDRI/AI (Adults)Additional Information
Vitamin AVision, immune system, cellular signalling, growth and differentiation, hormone healthLiver, fish, eggs, dairy, leafy green vegetables, orange and yellow vegetables, tomato products, fruits700-900 mcg RAEActive form in animal products, pro-vitamin form in plants
Vitamin B1 (Thiamin)Cell metabolism, synthesis of red blood cellsMeat, eggs, plants, whole grains1.1-1.2 mgPart of the Vitamin B complex
Vitamin B2 (Riboflavin)“ ”“ ”1.1-1.3 mg“ ”
Vitamin B3 (Niacin)“ ”“ ”14-16 mg“ ”
Vitamin B5 (Pantothenic Acid)“ ”“ ”5 mg“ ”
Vitamin B6 (Pyridoxine, Pyridoxal-5-Phosphate, Pyridoxamine)“ ”“ ”1.5-1.7 mg“ ”
Vitamin B7 (Biotin)“ ”“ ”30 mcg“ ”
Vitamin B9 (Folate)“ ”“ ”400 mcg“ ”
Vitamin B12 (Cobalamin)“ ”“ ”2.4 mcg“ ”
Choline“ ”“ ”425-550 mg“ ”
Vitamin CCollagen synthesis, L-carnitine, neurotransmitters, protein metabolism, antioxidantFruits and vegetables, notably citrus fruits75-90 mgMen require a higher intake
Vitamin DReproduction, immune system, calcium metabolism, other diverse systemsSun exposure, fatty fish, liver, mushrooms, fortified foods15 mcg (600 IU)Blood work is recommended for precise dosing; deficiency common in northern latitudes
Vitamin EImmune system, cell signalling, gene regulation, antioxidantNuts, seeds, vegetable oils15 mgFood forms are likely better than supplement forms
Vitamin KBlood clotting, bone formationGreen leafy vegetables, vegetable oils, fruits, meat, dairy, eggs, some fermented products90-120 mcgDifferent requirements for men and women

Water-Soluble vs Fat-Soluble Vitamins

Now, a number of these vitamins are absorbed and stored differently in the body. Some of these nutrients are water-soluble and some of these are fat-soluble, and while that may seem inconsequential, it is important.

Water-soluble nutrients are less of a concern to anything you need to think about, as they are more easily absorbed and excreted from the body. So the risk of overconsumption of these nutrients isn’t as big of a concern, as your body will just urinate out what it doesn’t need.

But the fat-soluble nutrients are something you need to think about a bit more. These nutrients are soluble in fat, and as such, they often need a source of fat to be absorbed into the body.

The fat-soluble vitamins are A, D, E, and K.

It is important to remember these, because you can actually get toxicity from overconsumption of vitamins, and this is more easily done with the fat-soluble vitamins. This is because when you overconsume them, the body can’t easily excrete them like it can with the water-soluble nutrients.

The fat-soluble vitamins are stored along with fat, in your fat cells and the fatty deposits in various cells. So overconsumption of fat-soluble vitamins can lead to toxic levels of these vitamins building up. This isn’t generally a concern, but if you are consistently eating large quantities of food sources that are high in the fat-soluble vitamins, and especially if you have any symptoms associated with toxicity of those nutrients, then you may want to go to a doctor for more comprehensive advice about the issue.

Phytonutrients and Bioactives

I would love to be able to tell you that we know exactly what is in food, but very often, there are phytonutrients and bioactive compounds in our food that we aren’t aware of. However, there are also a variety of phytonutrients and bioactive nutrients that we do know a lot about.

Fortunately for you, I won’t be going in-depth on this, because this is an ever-expanding list, and whatever list I provide now, will simply be incomplete quite soon. You also aren’t expected to know this stuff. However, this is not to say these phytonutrients and bioactive compounds aren’t important, not at all. A lot of them are actually quite interesting and have a variety of positive effects in the body.

The following table isn’t an exhaustive list, but it should give you a rough idea of some common phytonutrients and bioactive compounds:

Phytonutrient CategoryExamplesPotential Health BenefitsFood Sources
CarotenoidsBeta-carotene, Lutein, Lycopene, ZeaxanthinAntioxidant activity, eye health, reduced risk of certain cancersCarrots, spinach, tomatoes, sweet potatoes, kale
FlavonoidsQuercetin, Catechins, Anthocyanins, HesperidinAntioxidant activity, heart health, anti-inflammatory effectsOnions, tea, berries, citrus fruits, apples
IsoflavonesGenistein, DaidzeinMenopausal symptom relief, bone health, reduced risk of certain cancersSoybeans, soy products
GlucosinolatesSulforaphane, Indole-3-carbinolDetoxification enzyme stimulation, reduces the risk of certain cancersBroccoli, Brussels sprouts, cabbage
PolyphenolsResveratrol, Curcumin, TanninsAntioxidant activity, anti-ageing effects, improved brain healthGrapes, turmeric, tea, berries, nuts
SaponinsCholesterol management, immune system supportBeans, legumes, quinoa
LignansSecoisolariciresinol, MatairesinolHeart health, anti-inflammatory effects, potential cancer preventionFlaxseeds, sesame seeds, whole grains, kale
AlkaloidsCapsaicin, CaffeineMetabolism boost, pain reduction, mental alertnessChilli peppers, coffee, tea
TerpenesLimonene, MentholDigestive health, detoxification, potential cancer preventionCitrus fruits, peppermint, cherries

This category is huge, and it is constantly expanding. You don’t necessarily need to keep up with the literature on this, but it is important to realise that there are other compounds in food that can contribute to your health, and thus it is a good idea to eat a wide variety of different foods.

The only one that I would really put. a bit more of a focus on is the carotenoids. These are responsible for a lot of the bright colours fruits and vegetables have, and the only reason I bring your attention to them is that some of them are actually a form of vitamin A.

As a general rule, eating a diverse array of colours from plants will ensure you get a good mix of phytonutrients and bioactives that may be helpful in long term health.

Final Thoughts On Micronutrients and Nutrients Of Concern

As I have said before, food selection can be tricky and understanding what foods to eat so that you have a high quality diet can also be difficult. But hopefully understanding the various micronutrients a bit more has helped you to see what kinds of foods you should potentially be prioritising in the diet to ensure you get all of the nutrients you need.

I am not generally a fan of micro-managing the diet, and instead of focusing excessively on trying to get each micronutrient, instead, I just focus on good general food selection practices. But having said that, there are times when you need to prioritise certain nutrients, and as a result, you need to know a little bit more about them and what foods they are in.

Hopefully, this article has given you a better understanding of the micronutrients and where to find them in the diet, and this allows you to craft a higher quality diet overall.

If you need help with the diet, you can always reach out to us and get online coaching, or alternatively, you can interact with our free content, and especially our nutrition content.

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Finally, if you want to learn how to coach nutrition, then consider our Nutrition Coach Certification course, and if you want to learn to get better at exercise program design, then consider our course on exercise program design. We do have other courses available too. If you don’t understand something, or you just need clarification, you can always reach out to us on Instagram or via email.

Paddy Farrell

Hey, I'm Paddy!

I am a coach who loves to help people master their health and fitness. I am a personal trainer, strength and conditioning coach, and I have a degree in Biochemistry and Biomolecular Science. I have been coaching people for over 10 years now.

When I grew up, you couldn't find great health and fitness information, and you still can't really. So my content aims to solve that!

I enjoy training in the gym, doing martial arts and hiking in the mountains (around Europe, mainly). I am also an avid reader of history, politics and science. When I am not in the mountains, exercising or reading, you will likely find me in a museum.