Your Micronutrient Cheat Sheet

Here is how to cover your bases without overthinking it:

• Eat the rainbow — different colors in fruits and vegetables signal different micronutrient profiles
• Dark leafy greens cover magnesium, iron, vitamin K, folate, and calcium in one shot
• Fatty fish twice a week handles vitamin D, omega-3s, and B12
• Nuts and seeds deliver vitamin E, selenium, zinc, and magnesium
• Fortified foods like cereals and plant milks fill gaps for B12 and vitamin D

Supplements are insurance, not a replacement. A pill cannot replicate the thousands of compounds in whole food that work together in ways science still does not fully understand.