A Plain-English Guide to Micronutrients
Micronutrients are vitamins, minerals and trace elements found in foods. They are needed in small amounts and are part of a varied eating pattern that includes vegetables, fruit, whole grains, legumes, dairy or alternatives, nuts, seeds and quality protein foods.
What counts as a micronutrient?
Examples include iron, calcium, magnesium, zinc, iodine, folate and vitamin D. Different foods contribute different nutrients, which is why variety matters.
Food-first ways to add variety
- Rotate vegetables across colours during the week.
- Include legumes, nuts or seeds in salads, bowls or snacks.
- Choose whole grains where they suit your meals.
- Use dairy or fortified alternatives if they fit your diet.
- Plan simple meals before busy weeks so variety is easier to maintain.
If you are considering major diet changes or have questions about your nutrient intake, seek advice from a qualified professional.