Vitamins and minerals are essential micronutrients that the body needs in small amounts, but their impact on health is enormous. From energy production to immune system function and brain health, each of these nutrients plays a vital role. A deficiency can lead to symptoms such as fatigue, weakness, digestive problems, hair loss and long-term chronic diseases.
Ensuring an adequate intake of these nutrients is key to well-being. Here we explain how to avoid deficiencies and which foods to include in your diet to maintain an optimal balance.
How to avoid vitamin and mineral deficiencies?
The best way to prevent deficiencies is to eat a varied and balanced diet, based on natural foods rich in micronutrients. However, there are factors such as stress, poor intestinal absorption, aging and certain habits that can affect the availability of these nutrients in the body.
1. Eat a diet rich in natural and fresh foods
Ultra-processed foods are often poor in micronutrients and can contribute to nutritional deficiencies. It is important to prioritize fruits, vegetables, quality proteins, healthy fats and complex carbohydrates to obtain a full spectrum of vitamins and minerals.
2. Ensures good intestinal absorption
It's not just what you eat that matters, but what you actually absorb. Gut health plays a key role in nutrient absorption. To improve digestion and bioavailability of vitamins and minerals:
- Include fermented foods such as yogurt, kefir and sauerkraut, which promote intestinal microbiota.
- Avoid excessive consumption of alcohol and antibiotics, which damage the intestinal flora.
- If you have frequent digestive problems, consider a medical evaluation to rule out intolerances or conditions such as irritable bowel syndrome.
3. Avoid common deficiencies with strategic nutrition
Below, we show you the most common deficiencies and how to avoid them with a proper diet.
Essential vitamins and how to get them
Fat-soluble vitamins (stored in fat and absorbed better with fatty foods)
- Vitamin A: Eye health, skin and immune system.
Sources: Liver, carrots, sweet potatoes, spinach, full-fat dairy. - Vitamin D: Calcium absorption, bone health and immune system.
Sources: Sun, fatty fish, egg yolk, fortified dairy products. - Vitamin E: Antioxidant, protects cells and improves circulation.
Sources: Nuts, seeds, vegetable oils, spinach. - Vitamin K: Blood clotting and bone health.
Sources: Green leafy vegetables (spinach, kale), broccoli, liver.
Water-soluble vitamins (not stored in the body and must be consumed daily)
- Vitamin C: Antioxidant, strengthens the immune system and improves iron absorption.
Sources: Citrus fruits, peppers, strawberries, kiwi, broccoli. - Vitamin B1 (Thiamine): Energy production and nerve function.
Sources: Meats, whole grains, legumes, nuts. - Vitamin B2 (Riboflavin): Energy metabolism and eye health.
Sources: Dairy, eggs, almonds, beef. - Vitamin B3 (Niacin): Energy production and brain health.
Sources: Chicken, fish, peanuts, seeds. - Vitamin B5 (Pantothenic acid): Fat metabolism and hormone production.
Sources: Avocado, eggs, meat, whole grains. - Vitamin B6 (Pyridoxine): Production of neurotransmitters and protein metabolism.
Sources: Bananas, chicken, potatoes, chickpeas. - Vitamin B7 (Biotin): Hair health, carbohydrate and fat metabolism.
Sources: Eggs, nuts, fish, avocado. - Vitamin B9 (Folic acid): Formation of red blood cells and DNA (especially important during pregnancy).
Sources: Spinach, lentils, broccoli, citrus fruits. - Vitamin B12 (Cobalamin): Red blood cell production and nervous system health.
Sources: Meats, fish, seafood, dairy products, eggs.
Essential minerals and how to make sure you get them
Macrominerals (needed in larger amounts)
- Calcium: Bone health and muscle contraction.
Sources: Dairy, almonds, broccoli, tofu. - Magnesium: Muscle relaxation, energy metabolism and nerve function.
Sources: Spinach, cocoa, nuts, avocado. - Potassium: Regulation of blood pressure and muscle function.
Sources: Bananas, potatoes, spinach, beans. - Sodium: Fluid balance and nerve function.
Sources: Table salt, shellfish, fermented foods (should be consumed in moderation). - Phosphorus: Bone formation and energy production.
Sources: Meats, dairy products, nuts. - Sulfur: Component of essential amino acids and production of antioxidants.
Sources: Garlic, onion, eggs, meats.
Trace elements or microminerals (they are needed in smaller quantities, but are equally important)
- Iron: Oxygen transport and energy production.
Sources: Red meats, spinach, lentils, liver. - Zinc: Immune system, healing and hormone production.
Sources: Oysters, meat, pumpkin seeds. - Copper: Red blood cell production and brain function.
Sources: Shellfish, nuts, liver. - Manganese: Antioxidant and bone formation.
Sources: Nuts, whole grains, pineapple. - Selenium: Antioxidant protection and thyroid function.
Sources: Brazil nuts, fish, eggs. - Iodine: Production of thyroid hormones and metabolism.
Sources: Algae, iodized salt, fish. - Fluorine: Dental and bone health.
Sources: Fluoridated water, fish, tea. - Chrome: Glucose metabolism and insulin sensitivity.
Sources: Broccoli, grapes, beef. - Molybdenum: Detoxification and amino acid metabolism.
Sources: Legumes, whole grains, nuts.
Do we all need the same amount of vitamins and minerals?
No, each person's requirements vary depending on age, sex, level of physical activity, health status and special conditions such as pregnancy or chronic illnesses.
For example:
- Women of childbearing age need more iron due to blood loss during menstruation.
- Older adults may need more vitamin B12, as its absorption decreases with age.
- People with high physical activity may require more magnesium, sodium and potassium due to sweating.
Is it necessary to supplement vitamins and minerals?
Although a varied and balanced diet should cover most requirements, in some cases supplementation may be useful. It is recommended when:
- There are deficiencies diagnosed through blood tests.
- Your diet is restrictive (vegetarians, vegans or people with intolerances).
- You have high stress levels or do intense exercise.
- There is absorption problems due to digestive diseases such as celiac disease or Crohn's disease.
- During pregnancy, where the demand for folic acid, iron and calcium is greater.
Advice: Before taking supplements, consult a health professional to avoid excesses or inappropriate combinations.
Conclusion: The key is variety and absorption
To avoid deficiencies of essential vitamins and minerals, it is essential to prioritize a diet rich in fruits, vegetables, quality proteins, healthy fats and whole grain carbohydrates. In addition, ensure good intestinal health, avoid excessive consumption of processed foods and, in some cases, resort to supplementation.
Maintaining a balanced and diversified diet not only prevents deficiencies, but also improves physical performance, daily energy and longevity. With a strategic and conscious approach, you can ensure that your body receives all the essential nutrients for optimal functioning.