How to Get Essential Vitamins and Minerals From Your Diet: A Patient’s Guide

B-complex vitamins support the conversion of carbohydrates, fats and proteins into usable energy, while iron enables efficient oxygen delivery to working tissues. Magnesium contributes to muscle function, nerve signalling and ATP metabolism – the set of processes through which the body produces, uses and replenishes cellular energy. Vitamin D and omega-3 fatty acids support broader metabolic and immune function, and vitamin C contributes to normal immunity while protecting cells against oxidative stress [14][15]. Whole foods are particularly effective at supplying these nutrients because they contain them in combinations the body recognises and utilises efficiently [16]. For example, the vitamin C in fruits and vegetables enhances iron absorption from plant sources, while the healthy fats found in nuts, seeds and avocado help the body absorb fat-soluble vitamins A, D, E and K [17].

When intake is sufficient, the body has the raw materials it needs to perform these tasks smoothly. When intake is inconsistent or insufficient, symptoms such as fatigue, reduced concentration, digestive discomfort, lowered immunity, or sleep disruptions can gradually emerge. This natural synergy is difficult to replicate with isolated supplements, which is why nutrition research increasingly emphasises dietary patterns rather than single nutrients. The Mediterranean diet, for example, a model rich in fruits, vegetables, legumes, fish, whole grains and olive oil, has repeatedly been associated with reduced all-cause mortality and improved cognitive function [18]. But from the topline to the minutiae of managing your health with what food you eat, the message is clear: a balanced diet strengthens the systems that keep the body functioning harmoniously, offering a practical and enjoyable path to long-term wellbeing.

Recognising the Need for a Balanced Diet

Despite widespread awareness of the importance of good nutrition, many people struggle to achieve dietary balance. This is rarely due to lack of motivation; more often, it stems from competing priorities, time constraints and confusion about what constitutes a balanced meal. Ultra-processed foods – products that are often high in additives, refined starches and added sugars – have become increasingly dominant in the average diet. According to recent research, these foods now account for 53% of the UK’s calorie intake in UK adults [19]. While convenient, they often lack the vitamins, minerals and fibre needed to support metabolic and digestive health – and are inextricably tied to a multitude of risk factors for cardiovascular disease [19].

Restrictive eating patterns can create further challenges. Diets that eliminate entire food groups without medical necessity can unintentionally limit nutrient intake [20]. Studies have emphasised that individuals following highly restrictive diets often consume fewer essential micronutrients, particularly calcium, iodine, B vitamins and omega-3 fatty acids [20]. Even seemingly balanced diets may fall short if they lack variety, as different foods supply unique combinations of nutrients. Another common factor is low fruit and vegetable intake. Public health guidance recommends at least five portions of fruits and vegetables each day, yet the average adult consumes fewer than four, with less than 1 in 5 adults (17%) meeting the recommendation [21]. Since these foods are among the richest natural sources of vitamins and minerals, inadequate intake can gradually erode nutritional status.

A balanced diet requires attention not only to what is eaten but also to the diversity and consistency of food choices. Including a wide range of colours, textures and food types ensures a steady supply of nutrients that support multiple body systems simultaneously.