What Is the Main Source of Micronutrients? The Power of a Diverse Diet

November 1, 2025 •

4 min read

According to the World Health Organization, over two billion people worldwide suffer from "hidden hunger," a term for micronutrient deficiencies. The main source of micronutrients is not a single food or a supplement, but a balanced and diverse diet rich in nutrient-dense whole foods from both plant and animal origins.

Quick Summary

A balanced and varied diet, incorporating nutrient-dense foods from both plant and animal sources, is the most effective way to obtain a full spectrum of essential vitamins and minerals.

Key Points

Diverse Diet: The best way to get all necessary micronutrients is to eat a wide variety of foods from both plant and animal sources.
Nutrient Density: Prioritize nutrient-dense foods that offer a high amount of nutrients for fewer calories, such as leafy greens, legumes, and organ meats.
Bioavailability Matters: Animal-sourced foods provide certain nutrients, like iron and vitamin B12, in forms that are more easily absorbed by the body.
Fill Gaps with Fortification: In areas with dietary limitations, fortified foods like iodized salt and enriched flour are crucial public health tools to prevent common deficiencies.
Supplements for Support: For those with restricted diets or diagnosed deficiencies, supplements can fill specific nutritional gaps, but they are not a replacement for a healthy diet.
Address "Hidden Hunger": Micronutrient deficiencies are a widespread global health issue, often termed "hidden hunger," affecting millions worldwide.

Why a Diverse Diet is the Main Source of Micronutrients

Micronutrients, which include all essential vitamins and minerals, are required by the body in small amounts for proper functioning, growth, and disease prevention. Unlike macronutrients (carbohydrates, fats, and proteins), which provide energy, micronutrients are critical for metabolic processes, immune function, and cellular health. Relying on a single type of food or a daily supplement is insufficient because different foods offer unique nutrient profiles. For example, a single orange provides vitamin C, but it will not supply the vitamin B12 found in eggs or the calcium present in leafy greens. A diverse diet ensures you receive a wide range of these essential compounds in their most bioavailable forms, where various nutrients can interact synergistically to enhance absorption and effectiveness.

The Role of Plant-Based Foods

Fruits, vegetables, legumes, nuts, and whole grains are fundamental sources of micronutrients, dietary fiber, and antioxidants. Plant-based sources are particularly rich in vitamins and minerals that can be harder to find in animal products. For example, citrus fruits and bell peppers are packed with vitamin C, while dark leafy greens like kale and spinach are excellent sources of vitamin K, folate, calcium, and iron.

A List of Plant-Based Micronutrient-Rich Foods:

Dark Green Leafy Vegetables: Kale, spinach, collard greens are high in vitamins A, C, K, folate, iron, and calcium.
Legumes: Lentils, chickpeas, and beans provide iron, zinc, magnesium, and B vitamins.
Nuts and Seeds: Almonds, sunflower seeds, and cashews offer vitamin E, magnesium, selenium, and copper.
Whole Grains: Brown rice, quinoa, and oats are good sources of B vitamins, magnesium, and iron.
Fruits: Berries, oranges, and bananas provide vitamin C and potassium.
Seaweed: Nori and kelp are one of the few natural plant sources of iodine.

The Importance of Animal-Sourced Foods

Animal-sourced foods are often called "nutrient-dense" because they provide high-quality protein and a concentrated source of highly bioavailable vitamins and minerals. Many nutrients critical for growth, development, and neurological health, such as vitamin B12, heme iron, and vitamin D, are found almost exclusively or in more easily absorbed forms in meat, fish, eggs, and dairy.

A List of Animal-Sourced Micronutrient-Rich Foods:

Organ Meats: Liver is an exceptional source of vitamins A, B12, folate, and highly bioavailable iron.
Fish and Shellfish: Salmon, sardines, clams, and oysters are rich in vitamin B12, omega-3 fatty acids, iron, and zinc.
Eggs: The yolk provides vitamins A, D, B12, and iron.
Dairy Products: Milk, yogurt, and cheese are primary sources of calcium, phosphorus, vitamin D, and vitamin B12.
Red Meat: Beef and lamb are reliable sources of highly absorbable heme iron, zinc, and vitamin B12.

Plant-Based vs. Animal-Based Micronutrients


Feature	Plant-Based Sources	Animal-Based Sources
Micronutrient Focus	Higher in fiber, folate, magnesium, potassium, and vitamins C and E.	Higher in bioavailable iron, zinc, iodine, vitamin B12, and vitamin D.
Bioavailability	Lower absorption rates due to inhibitors like phytates and oxalates.	Higher absorption rates for nutrients like iron (heme) and zinc.
Vitamin B12	Not a reliable source; requires fortification or supplementation.	Primary and most readily absorbed source.
Vitamin D	Limited sources (some mushrooms and fortified foods); reliance on sunlight.	Found naturally in fatty fish, eggs, and fortified dairy.
Vitamin C	Abundant in fruits and vegetables; almost non-existent in animal foods.	Not a source.
Fiber	Excellent source; crucial for digestive health.	No dietary fiber present.

The Role of Fortification and Supplements

For some populations and individuals, relying solely on whole foods may not be enough to prevent micronutrient deficiencies, especially in areas with limited access to diverse diets or during certain life stages. In these cases, food fortification—adding micronutrients to staple foods like flour, salt, and milk—and dietary supplements become important tools. Universal salt iodization, for example, has significantly reduced iodine deficiency worldwide. Similarly, flour is often enriched with iron and folic acid to combat anemia and neural tube defects. While supplements can effectively fill specific nutritional gaps, they should not be viewed as a replacement for a healthy diet, as they may lack the complex nutritional interactions found in whole foods. It is always best to consult a healthcare professional before starting supplementation. For evidence-based guidance, the Linus Pauling Institute is a helpful resource.

Conclusion

The main source of micronutrients is a balanced and diverse diet comprising a wide array of nutrient-dense foods. By consciously combining both plant-based foods, such as vibrant fruits and leafy greens, with quality animal-sourced foods like meat, fish, eggs, and dairy, individuals can meet their micronutrient needs. Where access is limited or dietary gaps persist, fortification and supplementation serve as valuable, evidence-based public health strategies to combat deficiencies. Ultimately, a holistic and varied approach to eating is the most reliable path to securing the essential vitamins and minerals required for long-term health and well-being.

Linus Pauling Institute - Micronutrient Inadequacies: the Remedy

Frequently Asked Questions

While plant-based diets are rich in many micronutrients, they can be low in vitamin B12, highly bioavailable iron and zinc, and vitamin D. These nutrients can be obtained through fortified foods, strategic food pairing, or supplementation.

Food fortification is the process of adding micronutrients to staple foods to enhance their nutritional value. This practice helps reduce widespread deficiencies, such as adding iodine to salt to prevent goiter or enriching flour with folic acid to prevent neural tube defects.

Supplements can effectively deliver concentrated doses of specific micronutrients, but they do not replace the full spectrum of nutrients, fiber, and synergistic compounds found in whole foods. Relying on a varied diet is the preferred method for optimal nutrient intake.

The most common micronutrient deficiencies worldwide include deficiencies in iron, vitamin A, and iodine, which disproportionately affect children and pregnant women.

Heat and prolonged cooking can destroy certain heat-sensitive vitamins like vitamin C. However, some nutrients, particularly minerals, are more stable. Minimizing cooking time, using water sparingly, and eating raw vegetables can help preserve nutrients.

No single food, not even a 'superfood,' contains all the vitamins and minerals the human body needs. A balanced and varied diet is necessary to ensure intake of all essential micronutrients.

Heme iron is found exclusively in animal-sourced foods and is more readily absorbed by the body. Non-heme iron is found in plant-based foods, and its absorption can be affected by other dietary compounds like phytates.