Essential Vitamins and Minerals

While macronutrients provide energy, it's the micronutrients that orchestrate how your body functions. Vitamins and minerals are involved in hundreds of biochemical reactions: immunity, energy production, bone health, and brain function. A diverse diet is the best strategy to meet these needs.

Steps

1

Identify key vitamins

The 13 essential vitamins are divided into fat-soluble (A, D, E, K, stored in fat) and water-soluble (B1 to B12, C, eliminated daily). Fat-soluble vitamins require fats to be absorbed, which is another reason not to eliminate lipids from your diet.

2

Know the essential minerals

Iron transports oxygen, calcium builds bones, zinc supports immunity, and magnesium is involved in over 300 enzymatic reactions. Selenium, iodine, and chromium complete the list of minerals where deficiencies are most common.

3

Eat a rainbow of colors

Each fruit and vegetable color reflects specific phytonutrients: red (lycopene in tomatoes), orange (beta-carotene in carrots), green (luteine in spinach), purple (anthocyanins in blueberries). Aiming for 5 different colors a day is a simple and effective benchmark.

4

Consider supplementation wisely

Supplementation is justified in certain cases: vitamin D in winter (most people are deficient), B12 for vegans, iron for women with heavy periods, or folate in early pregnancy. Outside of these situations, a varied diet generally covers your needs.

5

Get periodic blood tests

An annual blood test helps detect deficiencies before they become symptomatic. Ask your doctor to test at least vitamin D, iron (ferritin), vitamin B12, and magnesium. This is the only objective way to know if your intake is sufficient.

Essential Vitamins (A, B, C, D, E, K)

Vitamin A (retinol) is crucial for vision, skin, and immunity. It is found in liver, dairy products, and as beta-carotene in orange and green vegetables. The B group (eight distinct vitamins) is involved in energy metabolism, red blood cell production, and nervous system function.

Vitamin C is a powerful antioxidant that supports immunity, collagen synthesis, and the absorption of plant-based iron. Citrus fruits, peppers, and kiwis are the best sources. Vitamin D, synthesized by the skin under UV rays, is essential for calcium absorption and immunity. Winter supplementation is often recommended.

Vitamin E protects cell membranes from oxidation (almonds, sunflower oil), while vitamin K is essential for blood clotting and bone health (leafy greens, sauerkraut). These two fat-soluble vitamins require fat intake to be properly absorbed.

Key Minerals: Iron, Calcium, Zinc, Magnesium

Iron exists in two forms: heme (red meat, organ meats, very well absorbed) and non-heme (legumes, spinach, less well absorbed). Iron deficiency affects about 25% of women of childbearing age. Pairing plant-based iron with vitamin C doubles its absorption.

Calcium is the body's most abundant mineral, with 99% concentrated in bones and teeth. Dairy products are the most concentrated source, but kale, broccoli, almonds, and whole sardines also provide significant amounts. Absorption depends on vitamin D.

Magnesium is involved in muscle contraction, nerve transmission, and energy production. Dark chocolate, Brazil nuts, spinach, and whole grains are good sources. Zinc, essential for immunity and wound healing, is found in oysters, red meat, pumpkin seeds, and legumes.

Synergies and Antagonisms Between Nutrients

Certain nutrients work better together: vitamin C boosts non-heme iron absorption, vitamin D promotes calcium absorption, and vitamin K2 directs calcium to the bones rather than the arteries. These synergies explain why a varied diet is superior to isolated supplements.

Conversely, some nutrients compete: calcium and iron vie for the same intestinal transporters (avoid taking an iron supplement with a dairy product). Coffee and tea reduce non-heme iron absorption by 40% to 60%. Excessive zinc can induce a copper deficiency.

In practice, these interactions are naturally managed with a diversified diet and varied meals. If you take supplements, space them 2 hours apart to minimize negative interactions.

FoodCraft Tip

Micronutrient-balanced meals with FoodCraft

FoodCraft's AI meal planning ensures ingredient diversity throughout the week, promoting a varied intake of vitamins and minerals. Our database of 1,907 ingredients includes detailed nutritional data to help you identify sources for every micronutrient.

Frequently asked questions

Should I take a multivitamin every day?
For a healthy person with a varied diet, a multivitamin is generally not necessary. Studies do not show a significant benefit for disease prevention in well-nourished individuals. Targeted supplementation (Vitamin D, B12) is more relevant than a general multivitamin.
How do I know if I have a vitamin deficiency?
Signs of deficiency vary: persistent fatigue (iron, B12, D), muscle cramps (magnesium), frequent infections (vitamin D, zinc), or mouth ulcers and cracked lip corners (B2, B9). A blood test is the most reliable way to confirm a suspected deficiency.
Does cooking destroy vitamins?
Cooking reduces water-soluble (C, B) and heat-sensitive vitamins, but it increases the bioavailability of other nutrients (lycopene in cooked tomatoes, beta-carotene in carrots). Steaming preserves vitamins best. Alternating between raw and cooked foods is the best strategy.
Does organic food contain more vitamins?
The differences in vitamins and minerals between organic and conventional produce are generally small. However, organic often contains more of certain antioxidants and fewer pesticide residues. Choosing organic is motivated more by environmental and toxicological considerations than nutritional ones.

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