Quick answer: Micronutrients (vitamins and minerals) and phytochemicals (plant compounds like flavonoids and carotenoids) work together. They can act as antioxidants, help absorb other nutrients, and modulate inflammation. An anti-inflammatory diet rich in varied whole foods supplies vitamins C, A, E, D and B12, minerals like magnesium, zinc and potassium, and many phytochemicals.
Key takeaways
Vitamins, minerals and plant compounds work together, so one nutrient can improve how another is used or absorbed.
Colorful plants, a mix of proteins, nuts and seeds supply most key vitamins and minerals.
Antioxidant defenses and absorption can decline with age, which makes eating a rainbow of foods more valuable over time.
How they work together
- Antioxidant teamwork: vitamin C helps recycle vitamin E
- Better absorption: vitamin C boosts iron absorption from plants
- Calmer inflammation: phytochemicals and nutrients influence inflammatory pathways
Key vitamins and sources
- Vitamin C: peppers, citrus, berries, broccoli
- Vitamin A: liver, eggs; beta-carotene in carrots and sweet potatoes
- Vitamin E: nuts, seeds, leafy greens
- Vitamin B12: meat, fish, eggs
- Vitamin D: fatty fish, eggs and sunlight
Key minerals and sources
- Magnesium: leafy greens, nuts, seeds
- Zinc: shellfish, beef, pumpkin seeds
- Potassium: avocado, leafy greens, sweet potatoes
- Calcium: leafy greens, sardines with bones, almonds
- Iron: red meat, shellfish, leafy greens
- Selenium: Brazil nuts, fish
Variety is key
Eat a rainbow of plants and a mix of proteins. See foods to eat.
Healthy aging lens
Antioxidant defenses and nutrient absorption can decline with age, so food variety matters more over time. See anti-nutrients.
When to see a naturopathic doctor
It may be time to see a naturopathic doctor if you have a chronic inflammatory, autoimmune or digestive condition, or if you have diabetes, kidney disease or take medications affected by diet changes. The same is true if you are pregnant, breastfeeding, or have a history of disordered eating, or if you want a plan tailored to your labs, symptoms and goals.
See a medical provider promptly for severe abdominal pain, signs of an allergic reaction such as swelling or trouble breathing, or fainting.
What the research shows
Nutrients in food work together. In a 1989 study by Hallberg and colleagues, adults ate wheat rolls labeled with traceable iron, with or without added phytate, the compound in whole grains and beans that binds minerals. As little as 2 mg of phytate lowered iron absorption by 18%, 25 mg by 64% and 250 mg by 82%. Adding vitamin C to the meal significantly offset that drop. The study used single test meals, which tend to exaggerate effects compared with a whole diet.
Whole foods can match supplements for some minerals. In a 2008 randomized trial by Thomson and colleagues, 59 adults in New Zealand ate two Brazil nuts a day, took 100 mcg of selenium as selenomethionine, or took a placebo for 12 weeks. Blood selenium rose by 64.2% with Brazil nuts, 61.0% with the supplement and 7.6% with placebo, and the activity of the antioxidant enzyme glutathione peroxidase rose most in the nut group. Selenium in the nuts varied widely, from about 20 to 84 mcg a day, which is why a couple of nuts, not a handful, is the usual suggestion.
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Questions to bring to your clinician
These questions can help you get the most out of your next visit.
Do my labs suggest I am low in any vitamins or minerals that food alone might not cover?
How could I add more colorful plant foods without upsetting my digestion?
Which plant foods would add the most variety to my current meals?
Would any labs show whether I am getting enough micronutrients from food?
Frequently asked questions
What are micronutrients?
Vitamins and minerals needed in small amounts.
What are phytochemicals?
Plant compounds such as flavonoids and carotenoids.
Do I need supplements?
Food comes first; test and supplement only if needed.
How do I get enough variety?
Eat a rainbow of plants and different proteins.
Sources
- Hallberg L, Brune M, Rossander L. Iron absorption in man: ascorbic acid and dose-dependent inhibition by phytate. Am J Clin Nutr 1989. PMID: 2911999. https://pubmed.ncbi.nlm.nih.gov/2911999/
- Thomson CD, Chisholm A, McLachlan SK, et al. Brazil nuts: an effective way to improve selenium status. Am J Clin Nutr 2008. PMID: 18258628. https://pubmed.ncbi.nlm.nih.gov/18258628/
- Traber MG, Stevens JF. Vitamins C and E: beneficial effects from a mechanistic perspective. Free Radic Biol Med 2011. PMID: 21664268. https://pmc.ncbi.nlm.nih.gov/articles/PMC3156342/
- Liu RH. Health-promoting components of fruits and vegetables in the diet. Adv Nutr 2013. PMID: 23674808. https://pmc.ncbi.nlm.nih.gov/articles/PMC3650511/
- Baik HW, Russell RM. Vitamin B12 deficiency in the elderly. Annu Rev Nutr 1999. PMID: 10448529. https://pubmed.ncbi.nlm.nih.gov/10448529/
- MedlinePlus: Vitamins
- MedlinePlus: Minerals
This article is for educational purposes only and is not medical advice. It does not replace an individual evaluation. Talk with your healthcare provider before starting supplements or changing medications, especially if you are pregnant, nursing, or managing a health condition.
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