Does your plate lack color and vibrancy?

Patrick Star from Spongebob vacuums a pile of burgers into his mouth,

If so, you may be undernourished because you're not getting enough micronutrients.

Discover how eating a rainbow of colors can support your health!

A look at micronutrients and macronutrients


Micronutrients are vitamins and minerals. You need them in small amounts. Their overall impact on the body is critical: they help your body digest food and produce hormones, and they help your brain function.

Micronutrient deficiencies — which happen when you don't get enough micronutrients — can cause life-threatening conditions!

Vitamin D deficiency effects: bone loss, muscle pain, depression, high blood pressure, hair loss, and heart attacks.


Macronutrients provide energy to your body. You need them in large amounts. They're made up of proteins, carbohydrates, and fats.

Together with micronutrients, they help your body function properly. Micronutrients help your body digest macronutrients.

Where can I find micronutrients?

Flaticon Icon

You can find micronutrients in food or dietary supplements. The four main kinds of micronutrients that you need are:

  • Water-soluble vitamins: found in citrus fruits, bell peppers, whole grains, eggs, dark leafy greens, fish, and lean meats.

  • Fat-soluble vitamins: found in leafy greens, soybeans, almonds, sweet potatoes, and milk.

  • Macrominerals: found in dairy products, black beans, lentils, bananas, and fish.

  • Trace minerals: found in oysters, spinach, cashews, and peanuts.

5 tips to add micronutrient rich foods to your day

Flaticon Icon

Tip #1: Eat three servings of greens a day. A serving is one cup (250ml or 80z). Try adding spinach to your quiche or add kale to your smoothie.

Flaticon Icon

Tip #2: Eat two servings of fruit a day. A serving is one cup. Try topping your salad with strawberries or add blueberries to your yogurt.

Flaticon Icon

Tip #3: Snack on seeds and nuts. Trade your chips and cookies in for a handful of almonds, macadamia, or sunflower seeds.

Flaticon Icon

Tip #4: Have more oatmeal. Try overnight oats for a coinvent and fulfilling breakfast or even dessert. Fun recipe ideas are maple chai, chocolate peanut butter, and maple pancakes.

Flaticon Icon

Tip #5: Try legumes. Soups, stews, and chili are all meals where you can add lentils and other legumes for a vitamin-packed meal.


Tyler typically eats burgers, pizza, and wings. What nutrients are missing from his plate?

Take Action

Now that you know about the importance of micronutrients, try to fit some into your eating plan each day. Your body will thank you!

A bowl of fruit, orange juice, avocado, whole wheat bread, grape clusters, and an orange on a wooden table. Photo by Jannis Brandt on Unsplash

Take your nutrition further with these Bytes:


Your feedback matters to us.

This Byte helped me better understand the topic.

Get support to take action on this Byte