When it comes to improving health, body composition, and performance, most people start by focusing on calories — and rightly so. Caloric balance determines weight gain or loss, and managing macronutrients (protein, carbohydrates, fats) is key to hitting body composition goals.
But here’s what often gets overlooked: not all calories are created equal — especially when it comes to what those calories bring along with them. You can hit your calorie and macro goals while still missing critical micronutrients, which include vitamins and minerals your body must have to function properly.
Why Micronutrients Are So Important?
Micronutrients don’t provide energy directly, but they’re essential for converting food into usable energy, building tissue, repairing muscle, supporting brain and heart function, balancing hormones, and much more.
Inadequate intake can lead to fatigue, brain fog, poor immune function, brittle bones, poor skin quality, disrupted sleep, and even long-term chronic diseases.
Here’s a snapshot of the essential vitamins your body needs, along with common whole food sources:
- Vitamin A – Supports vision, immune function, and skin health.
Sources: sweet potatoes, carrots, spinach, liver. - Vitamin C – A powerful antioxidant that aids iron absorption, immune function, and skin repair.
Sources: citrus fruits, strawberries, capsicum, broccoli. - Vitamin D – Crucial for calcium absorption, bone health, and immune support.
Sources: sunlight, oily fish, eggs, fortified foods. - Vitamin E – Protects cell membranes and supports skin and immune health.
Sources: nuts, seeds, spinach, avocado. - Vitamin K – Essential for blood clotting and bone metabolism.
Sources: leafy greens like kale, broccoli, and Brussels sprouts. - B Vitamins (B1, B2, B3, B5, B6, B7, B9, B12):
- B1 (Thiamine) – Energy metabolism, nerve function.
Whole grains, pork, legumes. - B2 (Riboflavin) – Metabolism, skin health.
Milk, eggs, green vegetables. - B3 (Niacin) – Energy production, DNA repair.
Poultry, peanuts, mushrooms. - B5 (Pantothenic Acid) – Hormone and cholesterol production.
Avocados, sweet potatoes, mushrooms. - B6 (Pyridoxine) – Amino acid metabolism, mood regulation.
Bananas, potatoes, chicken. - B7 (Biotin) – Hair, skin, nail health, metabolism.
Eggs, seeds, nuts. - B9 (Folate) – Cell division, pregnancy health.
Leafy greens, legumes, citrus fruits. - B12 (Cobalamin) – Red blood cell production, nerve function.
Meat, dairy, fortified plant milks (for vegetarians/vegans).
Let’s not forget essential minerals like iron, calcium, magnesium, zinc, selenium, potassium, iodine, and sodium — all vital for hydration, muscle contraction, thyroid function, immunity, and more.
5 Ways to Ensure You're Getting All Your Micronutrients
- Eat a Wide Variety of Whole Foods
The more diverse your plate, the better. Aim for multiple colors daily — reds, greens, oranges, purples — each color signals different phytonutrients and vitamins. Focus on Nutrient-Dense Staples
Choose whole, minimally processed foods like:-Leafy greens (spinach, kale, rocket)
-Oily fish (salmon, sardines)
-Whole grains (quinoa, oats, brown rice)
-Legumes (lentils, chickpeas)
-Seeds and nuts (chia, flax, almonds, walnuts)- Track Your Nutrition
Use tools like MyVision to track and gain insights into what you’re putting into your body. It’s an essential step in identifying patterns, spotting gaps, and making informed adjustments over time to optimise your health and performance. - Don't Over-Restrict Without Replacing
Cutting food groups (like dairy, meat, or grains)? Make sure you’re consciously replacing what they provide. For example, removing dairy might impact calcium and vitamin B12 intake — so find alternate sources. - Supplement Strategically (Not Blindly)
While whole foods should come first, smart supplementation can help — especially for hard-to-get nutrients like vitamin D (for those indoors often) or B12 (for vegans). Always check with a healthcare professional before long-term use.
Final Thought: Make Your Calories Count
It’s not just about how much you eat — it’s about what your food is made of. You could eat 2,000 calories of processed, low-nutrient foods and feel sluggish and depleted, or 2,000 calories of whole, colorful, micronutrient-rich foods and feel vibrant, focused, and strong.
If your goal is to perform well in the gym, or simply... life, or recover efficiently, age gracefully, and protect your long-term health, clean, nutrient-dense eating is non-negotiable.
Want help building a personalised plan that hits all the right targets — macros, calories and micronutrients? Book a free consultation with one of our expert coaches today.
