What Are Micronutrients? And Why Do They Matter?

When we talk about food, we often hear about carbohydrates, protein and fat. These are called macronutrients because we need them in relatively large amounts. But our bodies also need tiny amounts of other nutrients to work well. These are called micronutrients: vitamins and minerals.

Even though we need them in small amounts, micronutrients play a big part in keeping our bodies running smoothly.

Vitamins

Vitamins come in two main groups.

Water-soluble vitamins include vitamin C and the B vitamins. The body doesn’t store most of them for long, so we need them regularly from food. You’ll find them in fruit, vegetables, whole grains, beans, eggs, dairy and meat.

Fat-soluble vitamins are vitamins A, D, E and K. The body can store these in fat and the liver. They’re found in foods like leafy greens, orange vegetables, nuts, seeds, oily fish and eggs. Vitamin D is also made in the skin with sunlight. Fat-soluble vitamins: what are the best dietary sources? goes into more detail.

Minerals

Minerals come from the soil and water and find their way into plants and animals. Some, like calcium, magnesium and potassium, are needed in larger amounts. Others, like iron, zinc and selenium, are needed in smaller amounts.

You’ll find minerals in a wide range of foods: dairy and fortified plant milks, leafy greens, nuts, seeds, beans, whole grains, meat, fish and eggs.

Food first

For most people, a varied diet with plenty of vegetables, fruit, whole grains, beans and some protein provides a good range of micronutrients. Eating a rainbow of colours is a simple way to get variety.

Supplements can be helpful in some situations, such as during pregnancy, for people with certain health conditions or for those following restricted diets. But more isn’t always better, and some vitamins can be harmful in large doses. Food is the kinder place to start, and any supplement is best kept within the dose on the label.

What to do with this today

Look at your next meal and count the colours on your plate. Could you add one more? A handful of spinach, a grated carrot or a sprinkle of seeds is a simple way to boost variety.

For more simple ideas, read Want to eat a more diverse diet? Make sure you’re doing this.

If you’d like a gentle companion in the kitchen, there’s a short food guide on the Guides page.