Micronutrients and Where To Get Them

Here are some facts about micronutrients and their sources.

MICRONUTRIENTS – Micronutrients, often referred to as vitamins and minerals, are vital, and here are some facts about them and where to get them.

What to know about micronutrients?

Vitamins and minerals also called micronutrients play special roles in development, disease prevention, and overall well-being. Vitamins are needed for energy production, immune function, blood clotting, and other functions.

Minerals, on the other hand, are necessary for growth, bone health, fluid balance, and other processes.


According to Health Harvard, there are almost 30 vitamins and minerals the body cannot produce on its own in sufficient amounts and they are referred to as “essential micronutrients”. And consuming the recommended amount daily is important.

As much as we all know, not getting enough of these may lead to deficiency and deficiency may cause unwanted illnesses.

The six essential micronutrients are:

  • iron
  • vitamin D
  • vitamin A
  • iodine
  • folate
  • zinc

According to Harvard’s post, here are some micros to boost the immune system and their sources:

Vitamin B6Chicken, cereals, bananas, pork loin, potatoes with skin
Vitamin CTomatoes, citrus fruit, sweet peppers, broccoli, kiwi fruit
Vitamin ESunflower seeds and oil, almonds, safflower oil, peanut butter
MagnesiumWhole wheat, legumes, nuts, seeds
ZincOysters, beef shank, Alaskan king crab, turkey (dark meat)

Check out more below along with the food sources based on a post from Healthline:

Water-Soluble Vitamins

Vitamin B1 (thiamine)Whole grains, meat, fish
Vitamin B2 (riboflavin)Organ meats, eggs, milk
Vitamin B3 (niacin)Meat, salmon, leafy greens, beans
Vitamin B5 (pantothenic acid)Organ meats, mushrooms, tuna, avocado
Vitamin B6 (pyridoxine)Fish, milk, carrots, potatoes
Vitamin B7 (biotin)Eggs, almonds, spinach, sweet potatoes
Vitamin B9 (folate)Beef, liver, black-eyed peas, spinach, asparagus
Vitamin B12 (cobalamin)Clams, fish, meat
Vitamin C (ascorbic acid)Citrus fruits, bell peppers, Brussels sprouts

Fat-Soluble Vitamins

Vitamin ARetinol (liver, dairy, fish), carotenoids (sweet potatoes, carrots, spinach)
Vitamin DSunlight, fish oil, milk
Vitamin ESunflower seeds, wheat germ, almonds
Vitamin KLeafy greens, soybeans, pumpkin


CalciumMilk products, leafy greens, broccoli
PhosphorusSalmon, yogurt, turkey
MagnesiumAlmonds, cashews, black beans
SodiumSalt, processed foods, canned soup
ChlorideSeaweed, salt, celery
PotassiumLentils, acorn squash, bananas
SulfurGarlic, onions, Brussels sprouts, eggs, mineral water


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1 thought on “Micronutrients and Where To Get Them”

  1. Lack of vitamin A can lead to blindness, major pregnancy issues in women including death, and cause an assortment of serious medical conditions and diseases in children including death. Children could die from diarrhea and the measles due to lack of vitamin A.


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