Nutrition 101: Vitamins & Minerals

Written By Katherine Basbaum, MS, RD, MyFitnessPal Food Data Curator

Reviewed By Stephanie Nelson, MS, RD MyFitnessPal Sr. Lead Nutrition Scientist 

When choosing which foods to eat, micronutrients (vitamins and minerals) are often overlooked because they make up a much smaller part of our diet than the macronutrients (carbs, protein and fat) and do not contribute calories the same way as macronutrients (1). But they play a huge role in how well our bodies function so getting those vitamins and minerals into your daily diet is a key component for optimum nutrition and well-being.

What are micronutrients, and why do we need them?

Though our bodies only need vitamins and minerals in small amounts, they are just as critical as the calories we eat. Deficiencies can sometimes affect physical appearance, but other times it may be harder to spot. For example, not getting enough vitamin C, B vitamins or iron can cause hair, skin and nails to become dry and brittle, physical signs that are clear to see. But micronutrient deficiencies can also cause problems below the surface (2). For example, calcium and vitamin D help keep our bones strong, and sodium, potassium and calcium work together to moderate hydration and muscle contractions (1). So even though you may not see it in the mirror, there’s a good chance you’ll eventually feel it, whether it’s in the strength you have to carry a bag of groceries up the stairs, your ability to push yourself in your workouts, or the speed at which your body heals after an injury.  

How many micronutrients do we need?

Well, that depends on who you ask. The National Academies of Sciences provides recommended amounts of vitamins and minerals based on age, gender and life stage, for the average healthy adult. These are called Dietary Reference Intakes (3).

But the Food and Drug Administration (FDA) also sets targets that are listed on food labels (4). This is based on a 2,000 calorie diet for a generic person, and is not necessarily personalized based on age, gender, or life stage. These are called Daily Values. The micronutrients on food labels, as of 2020, are potassium, iron, calcium, and Vitamin D, because these are the nutrients of biggest concern related to health issues Americans face.

Which foods contain micronutrients?

It’s not necessary to know every function of every vitamin and mineral to understand their importance but here are some tips to up your micronutrients game and get the most vitamins and minerals from the foods you eat. 

Eat from every food group. Protein foods, dairy, grains, fruits, and veggies can all be great sources of vitamins and minerals. But no single food, or food group, is a great source of everything. At mealtime, fill your plate with 3-4 food groups, and try to incorporate the ones you miss into snacks throughout the day. For example, if you have a bowl of cereal with milk and a hard boiled egg for breakfast, grab a piece of fruit to snack on later in the day.

Incorporate lots of colors. Micronutrients contribute color to foods. These colors are often associated with certain vitamins and minerals. Eating a rainbow of colorful fruits and vegetables is an easy way to make sure you’re getting a great variety of micronutrients (think purple cabbage, red bell peppers, spinach, etc.)

Eat fresh or frozen when you can. Food processing, as well as exposure to light and air, can degrade important vitamins and minerals (1).

• Minimize the amount of processed and fast food you eat. These foods typically have little nutritional value when it comes to vitamins and minerals, and can be high in saturated fat, sodium, added sugar, and calories.
• Don’t let your farmer’s market finds sit around too long before you eat them. Even stored in your refrigerator’s crisper, if they sit too long, not only will they lose some of their fresh texture, but nutrients may start to break down as well (5).  
• Stock up on frozen produce. Frozen fruits and vegetables are commonly picked at peak freshness and quickly processed, which preserves their nutrient value.
• If opting for canned produce, select no-salt-added canned vegetables or fruit canned in 100% fruit juice. Draining and rinsing canned vegetables prior to consuming helps to further reduce sodium added to packaging.

Know a few kitchen basics. Certain vitamins and minerals can be lost or broken down in cooking, while others can be better digested and absorbed when paired with certain foods. Here are a few rules of thumb:

• Eat produce raw or lightly cooked. Avoid overcooking to minimize nutrient loss.
• When cooking: steaming, roasting or sautéing will preserve more vitamins and minerals, compared to boiling (1).
• Eat iron-rich plant foods like lentils, spinach, tofu and beans paired with a source of vitamin C such as a squeeze of lemon juice, citrus dressing, bell peppers or tomatoes (1).
• For better absorption of the fat-soluble vitamins A, D, E and K, pair with a healthy fat, like oil & vinegar dressing. This is a great reason to choose low-fat milk instead of fat-free.

Choose foods over supplements. Vitamin and mineral supplements can be beneficial when treating nutrient deficiencies or certain medical conditions, but for most of us, they’re not necessary.  It’s possible to get a broad range of micronutrients, and plenty of them, from a healthy, well-balanced diet. And remember, when you just take the vitamin or mineral supplement, you miss out on all the additional benefits you get from eating the food itself including key nutrients–things like fiber, antioxidants, and energy-boosting complex carbohydrates. If you are considering a vitamin or mineral supplement - speak with your primary care provider prior to starting. 

Tracking micronutrients in MyFitnessPal

MyFitnessPal tracks vitamin A, vitamin C, calcium, iron and potassium. The goals for each nutrient (except potassium) are 100% - referring to % of the 2010 Daily Values for these nutrients. The goal for potassium is 3500mg.

The best way to track micronutrients in MyFitnessPal is to use it as a proxy metric for getting a varied, balanced diet. Paying attention to specific nutrients is most appropriate when a health journey has a specific need; for example, a vegetarian could track to ensure they are getting enough iron (and vitamin C to aid iron absorption), and post-menopausal women could more closely track their calcium intake. But for the most part, just eating a healthy variety of colorful foods from the different food groups is all you need to feel confident that you are getting the micronutrients your body needs to thrive.

References

1. Mahan LK, Escott-Stump S, Raymond JG, Krause MV. Krause’s Food & the Nutrition Care Process.; 2020. http://ci.nii.ac.jp/ncid/BB08090391.
2. DiBaise M, Tarleton SM. Hair, Nails, and Skin: Differentiating Cutaneous Manifestations of Micronutrient Deficiency. Nutr Clin Pract. 2019;34(4):490-503. doi:10.1002/ncp.10321
3. Office of Dietary Supplements - Nutrient Recommendations and Databases. https://ods.od.nih.gov/HealthInformation/nutrientrecommendations.aspx.
4. Program HF. Daily value on the nutrition and supplement Facts labels. U.S. Food And Drug Administration. https://www.fda.gov/food/nutrition-facts-label/daily-value-nutrition-and-supplement-facts-labels. Published March 5, 2024.
5. How long do fruits and vegetables retain their nutrients - Cornell University Cooperative Extension Fulton and Montgomery Counties. https://ccefm.com/readarticle.asp?ID=1689&progID=2#:~:text=Nutrients%20in%20fruits%20and%20vegetables,by%20proper%20storage%20or%20processing.