What We’ll Cover:

• What micronutrients are
• Why they matter 
• Foods that provide important nutrients
• Simple ways to get more nutrition from your meals

What are micronutrients

Micronutrients are vitamins and minerals that your body needs in small amounts to stay healthy. We mostly get them from the foods and drinks we have every day. Some of the key micronutrients are iron, calcium and vitamins A, C and D.

Most people can get the nutrients they need from a varied and balanced diet. However, some people may need additional support, depending on their health needs. 

Why are micronutrients important

Micronutrients carry out a range of functions, such as helping the body grow and develop. Some are important for energy while others help keep our bones, skin and hair healthy. Not getting enough of certain nutrients can sometimes lead to symptoms such as feeling tired or low in energy.

During weight loss, you may eat smaller portions or feel less hungry. This can make it harder to get enough nutrients if meals become too limited or have the same few foods. Weight loss is not just about eating less - it is also about making sure your body still gets the nutrients it needs to stay healthy and feel its best. 

Foods that provide micronutrients

Different foods provide different vitamins and minerals. Eating a variety of foods can help you to get a wide range of nutrients. 

• Iron - helps carry oxygen around the body, which supports normal energy levels
  
  • Food sources: lean red meat, beans, lentils, wholemeal bread, nuts and seeds
• Calcium - helps keep bones and teeth strong
  
  • Food sources: milk, yoghurt, cheese, calcium-fortified plant drinks, calcium-set tofu
• Vitamin C - helps support your immune system and helps your body absorb iron
  
  • Food sources: oranges, berries, kiwis, peppers, tomatoes
• Vitamin A - supports eye health and immune function
  
  • Food sources: carrots, eggs, sweet potatoes, dark green leafy vegetables
• Vitamin D - helps keep bones and muscles healthy
  
  • Food sources: oily fish, eggs, fortified foods such as some breakfast cereals and plant-based drinks

In the UK, everyone is advised to consider taking a vitamin D supplement during autumn and winter. 

Simple ways to add more nutrition to your meals

• Eat a variety of foods rather than having the same meals every day
• Try to include different colours on your plate
• Add fruit or vegetables to meals where you can
• Snack on foods such as fruit, nuts or yoghurt
• Choose wholegrains where possible
• Look for simple ways to add extra nutrients, such as adding tinned mixed beans to meals or keeping frozen mixed vegetables at home
• Think about what you can add to your diet, rather than trying to take things away 
• Start small - these changes can build up over time

Summary

Micronutrients are vitamins and minerals that your body needs to stay healthy. They support many important jobs in the body, including energy levels, immunity and bone health.

During weight loss, eating smaller portions can sometimes make it harder to get enough nutrients if meals become too limited.

Focusing on variety, colourful foods and balanced meals can help you get the nutrients your body needs while supporting your health goals.

Some people may be advised to take supplements depending on their individual needs or medical history. Speak with your clinician if you have any questions. 

Mentor’s tip

“One of my favourite easy ways to add extra nutrients is keeping a bag of mixed seeds at home. You can sprinkle them onto porridge, yoghurt, salads or soups. Small additions like this can help boost variety without adding extra effort”