Nutrition Diet: How to get all vitamins and minerals in a day?

October 4, 2025 •

4 min read

According to the World Health Organization, an unhealthy diet and lack of physical activity are leading global risks to health. A balanced diet is the cornerstone of ensuring you get all vitamins and minerals in a day to protect against malnutrition and other chronic diseases.

Quick Summary

A varied diet rich in colorful fruits, vegetables, lean proteins, whole grains, and healthy fats is the most effective way to meet daily nutrient needs. Supplements can help fill specific gaps, but food sources are the priority for optimal absorption.

Key Points

Variety is Key: Consume a wide spectrum of colorful fruits and vegetables daily to ensure a broad intake of different vitamins and minerals.
Build Balanced Meals: Base your meals on whole grains, lean proteins, healthy fats, fruits, and vegetables to cover all nutritional bases.
Prioritize Food Over Supplements: Rely on whole foods as your primary source of nutrients, viewing supplements as a tool to address specific deficiencies, not a replacement for a healthy diet.
Enhance Absorption Naturally: Pair certain nutrients, like Vitamin C with iron, and consume healthy fats with fat-soluble vitamins (A, D, E, K) to maximize absorption.
Limit Processed Foods: Reduce intake of processed and fast foods, which are typically high in calories but low in essential vitamins and minerals.
Hydration Matters: Drink plenty of fluids, preferably water, to support overall bodily function and nutrient transport.

The Foundational Role of a Balanced Diet

The most effective and recommended strategy for getting all the vitamins and minerals you need is to build your meals around a diverse, whole-food diet. Nutrient-dense foods are those that contain a high concentration of vitamins, minerals, and other beneficial nutrients relative to their calorie count. Shifting away from highly processed, calorie-rich but nutrient-poor foods is the first and most critical step. By incorporating a wide variety of foods from all major food groups, you naturally increase your intake of the broad spectrum of micronutrients required for optimal health.

The Rainbow Approach: Eating a Variety of Produce

Eating a wide range of fruits and vegetables is crucial, as different colors often signify different nutritional profiles. Aim for at least five portions daily to maximize your vitamin and antioxidant intake.

Dark Green: Spinach and kale are rich in Vitamin K, A, C, and folate. Broccoli is a great source of Vitamins C and K.
Orange/Yellow: Carrots, sweet potatoes, and mangoes provide Vitamin A in the form of beta-carotene. Citrus fruits like oranges and grapefruit are excellent for Vitamin C.
Red: Strawberries and red bell peppers are packed with Vitamin C and other antioxidants.
Blue/Purple: Blueberries and blackberries contain powerful antioxidants called anthocyanins.

Strategic Sourcing for Minerals

Minerals are inorganic compounds essential for many bodily functions, from building bones to regulating fluid balance. Here’s how to ensure you're getting enough from your food:

Calcium: Found in dairy products like milk, cheese, and yogurt, as well as calcium-fortified plant-based alternatives and leafy greens such as bok choy and kale.
Iron: Rich sources include red meat, poultry, eggs, legumes, and fortified cereals.
Magnesium: Cashews, almonds, legumes, and dark green vegetables like spinach are all excellent sources.
Zinc: Present in protein-rich foods like red meat, shellfish, poultry, and dairy.
Potassium: Abundant in fruits like bananas, apricots, and spinach, as well as mushrooms and nuts.

The Role of Supplements

While a balanced diet is the best source of nutrients, supplements can play a role in filling specific dietary gaps. This is particularly relevant for individuals with dietary restrictions (e.g., vegans needing B12) or those with medically diagnosed deficiencies. However, supplements should not be seen as a replacement for a healthy diet, as they lack the fiber, phytonutrients, and other beneficial compounds found in whole foods. Additionally, excessive amounts of fat-soluble vitamins (A, D, E, and K) can accumulate in the body and become toxic. Always consult a healthcare professional before starting any new supplement regimen.

Optimizing Nutrient Absorption

Simply eating nutrient-rich foods is not enough; your body must be able to absorb and utilize them effectively. Here are key factors that influence absorption:

Pair Nutrients: Some nutrients enhance the absorption of others. For example, Vitamin C significantly improves the absorption of iron from plant-based sources. Conversely, calcium can inhibit iron absorption, so it's best to consume them at different times.
Fat with Fat-Soluble Vitamins: Fat-soluble vitamins (A, D, E, K) require dietary fat for proper absorption. Consuming these vitamins with a meal containing healthy fats, such as those found in avocados, olive oil, or nuts, will help your body absorb them more efficiently.
Limit Inhibitors: Certain substances can hinder nutrient absorption. Caffeine, for instance, can interfere with the absorption of iron, calcium, and B vitamins. It's recommended to take supplements a couple of hours away from your coffee or tea.

Conclusion: Making It Happen Daily

Getting all your vitamins and minerals daily is achievable by focusing on a few core principles. Prioritize a wide variety of whole, unprocessed foods. Use the 'eat the rainbow' strategy to ensure a diverse intake of produce. Remember to incorporate foods from all major food groups: fruits, vegetables, whole grains, lean proteins, dairy or fortified alternatives, and healthy fats. For those with specific needs, consult a healthcare provider to see if supplements are necessary, but always consider them as a complement to, not a replacement for, a healthy diet. This food-first approach ensures you not only get the essential vitamins and minerals but also the fiber, antioxidants, and other beneficial compounds crucial for long-term health.


Feature	Whole-Food Diet	Supplements
Nutrient Variety	Offers a wide and complete spectrum of nutrients, including fiber and phytonutrients.	Provides targeted, specific doses of nutrients, but lacks the synergy of whole foods.
Absorption	Generally better and more balanced, with natural cofactors improving uptake.	Can have varying bioavailability; some forms are better absorbed than others.
Risk of Toxicity	Very low risk of toxicity from excessive nutrient intake.	High doses of fat-soluble vitamins (A, D, E, K) can build up and become toxic.
Energy & Metabolism	Provides sustained energy through a balanced mix of macronutrients.	Can boost energy from targeted nutrients, but doesn't offer the full energy spectrum of food.
Convenience	Requires planning, preparation, and mindful eating.	Easy and convenient for filling specific nutritional gaps.
Cost	Can be more affordable, especially with seasonal and local choices.	Ongoing expense; quality varies, and higher bioavailability often costs more.

For more detailed information on healthy eating guidelines, consider reviewing resources like the WHO Healthy Diet Fact Sheet.

Frequently Asked Questions

While a multivitamin can help fill gaps in your diet, it cannot replace the wide variety of nutrients, fiber, and other beneficial compounds found in whole foods. Experts agree that the best source of vitamins and minerals is a nutrient-rich diet.

Highly nutrient-dense foods include spinach, kale, sweet potatoes, berries, nuts, seeds, salmon, eggs, and legumes. These foods provide a high amount of vitamins and minerals for their calorie content.

Vegetarians and vegans can get most nutrients from plant-based foods, but may need to pay special attention to B12, iron, and calcium. Good sources include fortified plant milks, legumes, nuts, seeds, and leafy greens. B12 supplementation is often recommended for vegans.

Cooking methods can affect nutrient content. Water-soluble vitamins (like Vitamin C and some B vitamins) can be lost during heating or dissolving in water. Opt for steaming or roasting instead of boiling to preserve more nutrients.

Different colors in fruits and vegetables indicate different vitamins, minerals, and phytochemicals. By eating a rainbow of colors, you ensure a more complete and diverse intake of essential nutrients.

For optimal absorption, eat a balanced diet with healthy fats to help absorb fat-soluble vitamins (A, D, E, K), and pair Vitamin C with iron-rich foods. Limiting alcohol and caffeine around meals can also help.

Water-soluble vitamins (B and C) are not stored in the body and are excreted through urine, so they need to be consumed regularly. Fat-soluble vitamins (A, D, E, K) are stored in the liver and fatty tissues for later use.