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The Best Fruits and Vegetables for Micronutrients

by | Aug 15, 2021 | EATING/FASTING

When you’re not fasting, and trying to eat healthily during your eating window, it’s good to know what you’re putting into your body. Here are the best fruits and vegetables for micronutrients.

If there’s one thing everyone wishes to know, it’s how to take care of their bodies. Understanding your physical makeup and how your body works allows you to take steps to improve its functions and efficiency. Fasting is one aspect of staying healthy, and eating well is another.

However, not many people know the importance of a basic understanding of foods. So today, you’ll be learning about the best fruit and vegetables for micronutrients. As a result, you’ll be able to apply your knowledge to your eating habits and offer tips to friends.

What Are Micronutrients?

Before you figure out what foods you enjoy or prefer not to eat, you must understand the basic facts about micronutrients. Micronutrients—also known as your vitamins and minerals—are vital to your healthy development, disease prevention, and well-being.

The body does not naturally produce micronutrients, so you must get them from your regular diet. The essential nutrients you need are:

  • Iron
  • Vitamin A
  • Vitamin D
  • Iodine
  • Folate
  • Zinc

Though you need only a small number of micronutrients, consuming the recommended amount is very important.

Beneficial Foods

To know the best fruits and vegetables for micronutrients, it’s vital to understand what vitamins you obtain through said foods.


Fruits can provide many of the nutrients your body needs to function correctly. Most fruits are naturally low in fat and vary widely in flavor. With that, fruits can also provide antioxidants that fight free radicals in external environments.

Citrus fruits like oranges and grapefruits are packed with vitamin C, which helps the body fight off illness. Apples, on the other hand, provide vitamin A—important for vision, collagen turnover rates, and reproduction. Lastly, avocados are loaded with many vitamins like C, E, B6, and magnesium.


Vegetables are just as crucial to receiving the best vitamins and minerals. They offer texture to many dishes and also range vastly in flavor. Many can also serve as substitutes for carb-filled dishes.

For example, kale is chlorophyll-rich and full of calcium, vitamin C, and fiber. Additionally, sweet potatoes provide vitamin A, C, B6, magnesium, and fiber too. Dark leafy greens like spinach contain vitamin E, which is excellent for skin, brain, vision, and reproductive health.

How To Use Them

Of course, there are many ways to work fruits and vegetables into your eating window and regular diet by cooking them, adding them as ingredients, or just eating them as they are. For example, you might add zucchini noodles instead of pasta—they provide more nutrients and taste fantastic. Or you can make smoothies and juices from fruits and veggies to get a boost in your vitamin intake. The possibilities are endless.