The Importance of Micronutrients Part 2: Practical Application

Part 1 of The Importance of Micronutrients was about the role that different vitamins and minerals played for internal health. In Part 2, we'll go over practical ways of getting more micronutrients into your daily diet! I'm going to list below some different vitamins and minerals with foods that contain them. 


A - Beef liver, carrots, sweet potato, kale, spinach, apricots, broccoli, butter, eggs, squash.

C -  Oranges, red peppers, kale, brussels sprouts, broccoli, strawberries, grapefruit, guava, kiwi, green peppers.

D - Fatty fish, some dairy, beef liver, cheese, egg yolk.

E - almonds, raw seeds, swiss chard, mustard greens, spinach, turnip greens, kale, plant oils, hazelnuts, pine nuts, avocado, broccoli, parsley, papaya, olives. 

K - green leafy vegetables, onions, brussels sprouts, cabbage, broccoli, dairy, prunes, cucumbers, basil. 

Choline - Eggs, liver, peanuts, meat, poultry, pasta, rice, spinach, beets, wheat.


Calcium - Milk, kale, sardines, yogurt, broccoli, watercress, cheese, okra, almonds.

Copper - Beef liver, sunflower seeds, lentils, almonds, dried apricots, dark chocolate, asparagus.

Iodine - Kelp, arame, cranberries, organic yogurt, organic beans, organic strawberries, raw organic cheese, organic potatoes.

Iron - red meat, pork, poultry, seafood, beans, dark green leafy vegetables, dried fruit, iron fortified cereals, peas.

Magnesium - Dark leafy greens, nuts, seeds, fish, beans, whole grains, avocados, yogurt, bananas, dried fruit, dark chocolate. 

Potassium - Beans, dark leafy greens, potatoes, squash, yogurt, bananas, mushrooms, fish, avocado.

Zinc - Spinach, beef, shrimp, kidney beans, flax seeds, pumpkin seeds, oysters, watermelon seeds, garlic, egg yolk, turkey, salmon, lobster, pork, dark chocolate, chick peas, brown rice, lamb, cashews, crab, mushrooms.

There's one thing that all of the foods mentioned above have in common.. when you go to the grocery store, they're all located throughout the perimeter of the store. Produce section, dairy section, etc. The packaged items in the aisles are not "bad" foods, because we don't label food as good or bad. It's just food. However, the packaged/processed foods in the aisles will be lacking more of the vitamins and minerals that the real food provides.

Of course you can buy canned vegetables instead of fresh, raw vegetables, but there will also be preservatives added to it and sodium (which isn't bad, but high sodium can be harmful depending on the person's health history), and a lot of the nutrients from the vegetables are stripped from them during the canning process.

Now that I've given you examples of foods, I'm going to give you nutrient-rich meal ideas for breakfast, lunch, dinner, and snacks!


1 egg, 2 egg white omelet with spinach, onion, tomato, and cheese. Slice of whole grain toast with 1/4 serving kerry gold butter and 1/2 serving of grape jam. 

2 egg scramble with side of oats and turkey sausage.


4oz chicken or turkey breast, 200g sweet potato, side salad made with dark leafy greens, onion, tomato, peppers, and nuts. Light balsamic dressing on the side.

4oz meat, serving of whole wheat pasta, green beans.


4-6oz of meat, 150-200g brown rice, side of vegetables such as zucchini, squash, broccoli, green beans, etc. 

Chicken/beef/pork/fish tacos with corn or flour tortillas, pico de gallo, shredded cheese, black beans, and cilantro. Side salad with leafy greens, onion, tomato, and cucumber. Light balsamic dressing on the side. 


- Yogurt w/ berries and granola.

- Serving of vegetables with Bolthouse Farms yogurt dressing/dip.

- Small salad 

- Serving of fruit 

- Snap peas or the "Inner Peas" packaged snack

- Smoothies (be aware of calorie content)

There's definitely many more meal options, but those are just some off the top of my head. You can get creative with nutrient-rich meals and make them a lot tastier than they might "seem" especially with different seasonings!

Here's a some seasonings that I use.. 

Ashleigh Hubbard