How to supplement trace elements and vitamins
Dec 10, 2025
Source: Cainiu Health
Dr. Huang Yuhong
Introduction
In general, supplementing trace elements and vitamins should primarily focus on dietary adjustment, including eating more fresh fruits and vegetables, consuming high-quality protein and seafood, incorporating whole grains and legumes, moderately eating nuts and seeds, and appropriately using nutritional supplements. During the supplementation process, it is also important to be aware of contraindications and precautions, avoid a monotonous diet, and maintain a balanced combination of meat and vegetables, as well as refined and whole foods.
Generally, supplementing trace elements and vitamins should primarily focus on dietary adjustments, including eating more fresh fruits and vegetables, consuming high-quality protein and seafood, incorporating whole grains and legumes,适量 consuming nuts and seeds, and rationally using nutritional supplements. Details are as follows:
1. Eat more fresh fruits and vegetables: Fruits and vegetables are important sources of vitamin C, β-carotene, potassium, magnesium, and other trace elements. For example, oranges and kiwifruits are rich in vitamin C; spinach and broccoli contain folic acid and iron; blueberries and mulberries are rich in anthocyanins and zinc. Ensuring sufficient daily intake can meet various nutritional needs.
2. Consume high-quality protein and seafood: Lean meat, eggs, and milk not only provide protein but also contain abundant iron, zinc, and B-complex vitamins. Seaweed, laver, fish, shrimp, and other seafood are good sources of iodine, selenium, and calcium, effectively supplementing trace elements commonly lacking in daily diets.
3. Incorporate whole grains and legumes: Refined rice and flour lose large amounts of B-complex vitamins and dietary fiber during processing. Whole grains such as brown rice, oats, and corn, as well as legumes like red beans and mung beans, can supply vitamin B1, B2, iron, magnesium, and others, and can replace part of refined staple foods.
4.适量 consume nuts and seeds: Walnuts, almonds, pumpkin seeds, and others are rich in vitamin E, zinc, selenium, and unsaturated fatty acids. Consuming a small amount daily helps supplement multiple trace elements, but intake should be controlled to avoid excessive calorie consumption.
5. Rationally select nutritional supplements: In cases of dietary imbalance or increased nutritional demands for specific populations, compound vitamin or single-nutrient supplements may be used under professional guidance. Avoid blind or excessive supplementation to prevent accumulation and potential toxicity of certain components.
During the supplementation process, contraindications and precautions should also be observed. Avoid a monotonous diet by balancing animal and plant-based foods and combining refined with coarse foods. Reduce consumption of fried and pickled foods, which may impair nutrient absorption, ensuring that supplementation methods are scientific and effective.
