As a Clinical Dietitian who has worked with patients from all walks of life, I’ve come to realize that one of the most overlooked areas of nutrition is micronutrients. While people often focus on calories, carbs, protein, or fat, it’s the vitamins and minerals that quietly keep your body functioning at its best.
I’ve had many patients come to me complaining of tiredness, frequent illness, brittle nails, or poor concentration—often, the cause isn’t a major disease but a micronutrient deficiency.
Here are 10 essential micronutrients I always highlight in my consultations, along with how I help patients incorporate them into their everyday diets:
Iron
Why it’s important: Carries oxygen in your blood, supports energy and brain function.
How I advise patients: I suggest adding iron-rich foods like lean meat, lentils, beans, spinach, and iron-fortified cereals. I also encourage combining iron-rich meals with vitamin C sources (like citrus fruits or tomatoes) to boost absorption.
Vitamin D
Why it’s important: Crucial for strong bones, immune function, and mood balance.
How I advise patients: I recommend spending a short time outdoors daily when possible and including foods like oily fish, eggs, mushrooms, and fortified milk. If needed, I guide patients on safe supplementation based on their individual needs.
Calcium
Why it’s important: Essential for bone strength, muscle function, and nerve signaling.
How I advise patients: I recommend incorporating dairy products, leafy greens, fortified plant-based milk, tofu, and sesame seeds. For those avoiding dairy, we look into non-dairy calcium sources and make a plan accordingly.
Magnesium
Why it’s important: Helps with muscle relaxation, sleep, energy, and mood.
How I advise patients: I encourage foods like nuts (especially almonds), seeds, legumes, whole grains, bananas, and leafy greens, particularly in clients with stress, fatigue, or poor sleep.
Vitamin B12
Why it’s important: Supports nerve health and red blood cell production.
How I advise patients: For vegetarians or those with absorption issues, I often suggest fortified foods or supplementation. Animal products like meat, dairy, and eggs are natural sources.
Zinc
Why it’s important: Helps heal wounds, supports immunity, and improves taste and smell.
How I advise patients: I recommend eating a variety of foods such as poultry, shellfish, seeds (especially pumpkin seeds), legumes, and nuts. Zinc is especially important during illness or recovery.
Folate (Vitamin B9)
Why it’s important: Necessary for DNA synthesis and important during pregnancy.
How I advise patients: I suggest eating lentils, leafy greens, beets, citrus fruits, and fortified grains. For women trying to conceive, I often recommend a folic acid supplement.
Iodine
Why it’s important: Supports thyroid function and metabolism.
How I advise patients: I encourage the use of iodized salt and consumption of seafood, dairy, and seaweed in moderation. We also assess iodine intake carefully in people with thyroid conditions.
Vitamin A
Why it’s important: Essential for vision, skin health, and immune function.
How I advise patients: I recommend foods like carrots, sweet potatoes, dark green vegetables, mangoes, and liver (in moderation). I also teach the difference between animal-based (retinol) and plant-based (beta-carotene) sources.
Selenium
Why it’s important: A powerful antioxidant that supports immunity and thyroid function.
How I advise patients: I suggest eating a few Brazil nuts weekly (just 1–2 can meet your needs), along with fish, eggs, and whole grains.
Micronutrient needs vary based on age, lifestyle, health condition, and dietary choices. That’s why I always take a personalized approach when counseling my patients—reviewing symptoms, diet history, and lab results before suggesting changes or supplements.
Micronutrients may be small, but their impact on your well-being is massive. If you’re experiencing fatigue, frequent illness, or other unexplained symptoms, it might be time to take a closer look at your micronutrient intake.
— Nusrat, Clinical Dietitian
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