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How to Eat to Cover Your Vitamin and Mineral Needs

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Key Points

Our everyday diet doesn’t always meet our micronutrient needs — and large population studies in France and worldwide confirm this. However, it is possible to optimize our intake.

Food provides vitamins, minerals, amino acids, fatty acids, and many other substances in varying amounts. How much we absorb depends on our eating habits, food production methods, calorie intake, protein intake, age, and overall health. For instance, as we age, our bodies absorb certain B vitamins less efficiently. Chronic stress, on the other hand, can increase magnesium requirements.

Vitamins and minerals play a wide variety of essential biological roles. Deficiencies can lead to acute health problems, ranging from skin ulcers to depression. Over the long term, they may contribute to the development of chronic and degenerative diseases.

What Are the Vitamin and Mineral Requirements?

Each country’s health authorities set recommended nutrient intakes for different population groups: men, women, children, adolescents, and adults. In France, what used to be called “recommended dietary allowances” (ANC) are now referred to as the “Population Nutrient Reference” (RNP). The RNP is calculated to theoretically meet the needs of 97.5% of a given population — that is, almost everyone. It is estimated based on the average nutritional need (BNM) for a given nutrient.

For example, the BNM for vitamin A in women aged 18 and over is set at 490 μg retinol equivalent per day, while the RNP is set at 650 μg per day.

When the BNM and RNP cannot be reliably calculated due to lack of data, the concept of “satisfactory intake” (AS) is used instead. AS corresponds to the average intake observed in a population or subgroup with adequate nutritional status. For instance, the AS for selenium in adults is 70 μg/day.

For the official reference values in France, visit the ANSES website.

Is a “Varied and Balanced” Diet Enough?

Health authorities maintain that a varied and balanced diet should meet nutrient needs. However, technological advances, mechanization, reduced working hours, and the widespread use of household appliances have led to a sharp drop in physical activity — and, as a result, calorie intake has decreased. Fewer calories also means fewer vitamins and minerals.

A French study showed that with today’s lower calorie intakes, it is difficult to meet even 80% of the recommended levels for most vitamins.

Furthermore, even before industrial processing, the nutritional quality of food is often compromised by modern farming practices — the use of herbicides and pesticides, early harvesting, and storage all reduce the vitamin content of plants. As for ultra-processed foods — now the majority of supermarket offerings — they are naturally low in vitamins and minerals. Some are artificially enriched, but often more for marketing purposes than genuine nutritional benefit.

In short: our diets do not always provide sufficient vitamins and minerals.

In 1999, French researcher Nicole Darmon (INRAE, Montpellier) used linear programming to determine whether the typical French diet could meet the 1992 nutrient recommendations. Her conclusion: “Whether for men, women, or young children, it is simply impossible to construct a diet that meets the RNP without exceeding the quantities of food actually consumed by 50% to 75% of the population.”
The most challenging nutrients were vitamins B1, B6, E, D, and minerals like magnesium, iron, zinc, and copper.

What Are the Risks of Vitamin and Mineral Deficiencies in France?

Several large-scale dietary and epidemiological studies have assessed French people’s vitamin and mineral intakes and blood nutrient levels. Together, these studies show that nutritional needs are often unmet.

If you compare actual intakes to RNPs, significant portions of the population fall short. Even when adjusting the benchmarks — using 2/3 or even 1/2 of the RNP as indicators of high risk — the situation remains concerning.

Here’s a summary for some key nutrients:

  • Vitamin B1:
    • 20–25% of adults consume less than half the ANC.
    • Biological signs of deficiency found in ~20% of adults, and up to 50% of young women (18–29 years).
  • Vitamin B2:
    • Over one-third of people have intakes between 50–80% of ANC.
    • 14–31% of women show biological signs of deficiency.
  • Vitamin B6:
    • 16% of men and 36% of women consume less than 2/3 of the ANC.
    • Biological deficiencies found in 15–20% of adults, and clear signs of clinical deficiency in 16%.
  • Vitamin C:
    • About 1 in 5 adults consume less than 2/3 of ANC.
    • 20% of men show low blood vitamin C levels.
  • Vitamin D:
    • In winter, average intake is just 3.4 μg/day — far below recommendations.
    • 80% of French adults are vitamin D deficient.
  • Vitamin E:
    • 20% of men and 38% of women have low intakes.
    • 10–22% of adults show signs of moderate deficiency.
  • Magnesium:
    • 23% of men and 18% of women fall below 2/3 of ANC.
    • Blood levels aren’t always reliable indicators.
  • Iron (in women):
    • 45% of women have inadequate intakes.
    • 23% of women have insufficient iron stores.
  • Zinc:
    • 25–79% of adolescents and women have intakes below 2/3 of ANC.
    • 5–8% show biological deficiency.

Omnivores and Vegetarians Both at Risk of Deficiencies

A systematic review of studies (2000–2020) comparing plant-based eaters and meat-eaters found that vegetarians and vegans have lower intakes and blood levels of vitamin B12, vitamin D, iron, zinc, iodine, calcium, and long-chain omega-3s (EPA, DHA).
However, they tend to consume more fiber, polyunsaturated fatty acids, folates, vitamin C, vitamin E, and magnesium.

Meanwhile, meat-eaters are more likely to have insufficient intakes of fiber, polyunsaturated fats, folates, vitamins D and E, calcium, and magnesium.

In short: all diets carry potential nutritional risks.

What About Global Micronutrient Deficiencies?

Worldwide, billions of people suffer from inadequate intake of essential micronutrients, particularly calcium, iron, and vitamins C and E, according to a study from Harvard T.H. Chan School of Public Health and other institutions.

Using global dietary data from 185 countries, the researchers found that deficiencies were widespread:

  • 68% of people had inadequate iodine intake.
  • 67% lacked sufficient vitamin E.
  • 66% lacked sufficient calcium.
  • 65% lacked sufficient iron.

More than half also lacked vitamins B2, B6, C, and folate. Only vitamin B3 and B1 levels were closer to adequate.

How to Prevent Deficiencies Through Diet?

Some countries, like the U.S., fortify basic foods with synthetic vitamins. Supplements can also help.
But these strategies don’t fully replicate the complex benefits of minimally processed, naturally nutrient-rich foods.

Critical nutrients to monitor include iron, zinc, folates, vitamin A, calcium, and vitamin B12 — deficiencies can cause serious and lasting health problems.

Even in wealthy countries, iron deficiency is common, especially among women.

Thus, improving the overall quality, quantity, and variety of unprocessed foods in our diet remains key. Whole foods contain over 70,000 natural compounds that work together to boost nutrient absorption, improve immunity, enhance satiety, and protect against disease.

Should We Really Eat “Varied” Diets?

The virtues of a “monotonous” diet:
In developed countries, variety isn’t always synonymous with better nutrition. A monotonous but well-designed diet — for example, based on cabbage, lentils, potatoes, whole-grain bread, vegetable oils, and modest amounts of animal products like liver and sardines — can often provide more nutrients than a varied but poorly balanced diet.

As Nicole Darmon points out, food variety can be a nutritional trap: it all depends on what kinds of foods you’re varying. For example, variety within processed categories like cheeses or deli meats doesn’t necessarily improve nutrition — whereas variety among fruits and vegetables does.

Broccoli

Broccoli: A Superfood for Health – Cancer, Diabetes, Arthritis, and More

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Broccoli is packed with health benefits, thanks to a powerful compound called sulforaphane.
As a cruciferous vegetable, broccoli is rich in vitamin C, antioxidants, and glucosinolates. When we eat broccoli, the glucosinolates are transformed by an enzyme called myrosinase into isothiocyanates — including sulforaphane.

Isothiocyanates are mainly known for their anti-toxic and antioxidant properties. They block harmful enzymes that can turn food compounds into toxins and cancer-causing agents, while boosting enzymes that detoxify and eliminate these substances — giving the body a strong antioxidant boost.
Thanks to its sulforaphane content, broccoli offers a wide range of health benefits. Here’s what you need to know:

  1. A Powerful Ally Against Cancer (Prostate, Colon, Breast, and Liver)

Studies show that regularly eating cruciferous vegetables like broccoli (3–5 times a week) is linked to a lower risk of several types of cancer, including breast, prostate, and colon cancers.
It turns out, the cancer-fighting power of vegetables is largely thanks to the cruciferous family.

A Western diet high in sugar leads to fat buildup in the body, which increases the risk of non-alcoholic fatty liver disease (NAFLD) — a condition that can progress to liver cancer if untreated. Research in mice has shown that broccoli reduces the buildup of fats in the liver, even when fed a high-fat diet.

At the University of Illinois, a study found that mice eating a Western-style diet developed more cancerous liver nodules — but adding broccoli reduced both fat absorption and the number of tumors.

Broccoli also contains indole-3-carbinol (I3C), a molecule that can deactivate a cancer-related gene called WWP1. By doing so, it restores the function of PTEN, a tumor-suppressing gene often weakened in cancers. In short: broccoli helps the body strengthen its natural defenses against tumor growth.

  1. Broccoli Helps Control Blood Sugar

Researchers at the University of Gothenburg identified sulforaphane as a natural anti-diabetic agent for type 2 diabetes.
In a 2017 study, diabetic patients who took high doses of sulforaphane extracted from broccoli sprouts saw a significant drop in their blood sugar levels.

A more recent study tested sulforaphane supplements versus a placebo in 74 prediabetic individuals over 12 weeks. Those taking sulforaphane had a greater reduction in fasting blood sugar levels compared to the placebo group.

Interestingly, scientists also discovered that a gut bacterium might work together with sulforaphane to improve its effects.

Professor Anders Rosengren commented, “Prediabetes treatment options are currently limited, but these findings suggest sulforaphane could become a precision dietary therapy.”

  1. Hope for Autism

A study published in the Proceedings of the National Academy of Sciences found that sulforaphane helped improve behavior, social interaction, and communication in young men (ages 13–27) with autism spectrum disorder.

Participants took a daily oral dose of broccoli-derived sulforaphane for 18 weeks. Positive changes appeared after just 4 weeks and continued to grow. Improvements included reduced lethargy, irritability, and hyperactivity, and better communication and motivation.

Notably, after stopping the sulforaphane treatment, the benefits started to fade, suggesting regular intake is important for lasting effects.

  1. Broccoli Boosts Detoxification

Pollutants we breathe and consume can raise the risk of lung cancer and heart disease.
However, a daily broccoli-based drink significantly increased the excretion of two harmful pollutants — benzene and acrolein — in a clinical trial in polluted regions of China.

Participants who drank a glucoraphanin- and sulforaphane-rich beverage for 12 weeks excreted 61% more benzene and 23% more acrolein in their urine compared to their levels before the study.
While the doses used were higher than what you’d get from normal broccoli consumption, it’s a strong sign that broccoli aids detoxification.

Another study confirmed that only higher doses of broccoli extract led to significant detox effects. Scientists estimated that about 60 grams of fresh broccoli (a small portion) could be enough for some benefits.

  1. Broccoli and Arthritis Prevention

Osteoarthritis, a common and painful joint disease, worsens with age due to cartilage breakdown.
British researchers found that sulforaphane can protect cartilage by reducing inflammation and blocking enzymes that degrade it.

In studies with mice, those fed sulforaphane-rich diets showed fewer signs of joint damage and were less likely to develop osteoarthritis.
This suggests that eating broccoli regularly could help prevent or slow arthritis progression.

  1. Live Longer with Cruciferous Veggies

A large study published in the American Journal of Clinical Nutrition found that people who regularly eat cruciferous vegetables like broccoli, cabbage, Brussels sprouts, and cauliflower live longer and have a lower risk of dying from heart disease.

Among over 134,000 participants, those who ate the most cruciferous veggies had a 22% lower risk of premature death and a 31% lower risk of death from cardiovascular disease compared to those who ate the least.

Though it’s an observational study (which can’t prove cause and effect), the findings are very encouraging.

  1. Better Digestion and Regularity

Broccoli could help ease chronic constipation, improving quality of life.

In a study with 48 constipated participants, those who ate 20 grams of broccoli daily for 4 weeks (versus 20 grams of alfalfa) had noticeably better digestion.
Broccoli’s sulforaphane likely boosts the antioxidant activity of gut cells and helps balance gut bacteria, supporting a healthy digestive system.

Practical Tips:
Experts recommend eating broccoli or other cruciferous vegetables (like cabbage, radish, turnips, or watercress) 2 to 3 times per week.
For maximum benefits, eat them raw or lightly cooked — high heat can destroy the beneficial compounds and the myrosinase enzyme needed to activate them.