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During my senior year of college, I lived on a diet of frozen pizzas and fast food. Essentially, my body was made up of blood, bones, and Chipotle. As a result of this highly processed diet, I gained a good seventeen pounds that made me soo self conscious in my own skin. Since I’m only five feet tall and prone to storing my weight in obvious places like my face and gut my confidence plummeted significantly. 

It had gotten so bad that I no longer felt comfortable looking in the mirror. When I’d wash my hands in the bathroom, I’d deliberately do so with my head down, so I could avoid my reflection. I even considered covering my bedroom mirror with a giant curtain, so I wouldn’t have to gaze into the depths of my insecurities.

Even worse than the surface level results from my poor diet were the internal struggles I battled day after day.  Not only had my mental health taken a dark toll due to the lack of micronutrients in my food intake, but so had my energy levels. At first, I suspected that my sluggish state was due to depression. Why else would I feel so lethargic and lifeless all the time?  

It made no sense: I was a 21-year-old. I should have been peppy and full of life. Instead, I was so drained and moody that I was like one of the bedridden grandparents in the Charlie and the Chocolate Factory movie. I was way too young to feel that old. 

It wasn’t until I graduated from college that I began to eat healthy, home cooked meals again. Once I’d tossed that graduation cap in the air, I vowed to myself that I’d make a big change in my lifestyle in order to prepare for “the real world.” 

But I knew that in order to fully invest in my lifestyle change, I needed to speak with a professional. So I scheduled a check up appointment with my doctor in order to discuss my constant feelings of sluggishness, depression, and anxiety. She hit me with the usual questions: “Are you getting enough sleep?” and “Are you exercising?” 

But it wasn’t until she asked about my diet that I paid attention. She explained the importance of micronutrients in enhancing my overall health, increasing energy levels, and improving my quality of life.

Micronutrients are vital components of your daily diet, essential for your body to function properly. This means getting the right amount of vitamins and minerals so you can count on your energy stores and boost your overall health. All at once, I stocked my fridge with foods rich in micronutrients. To say it changed my life is an understatement. 

In just a handful of months, I dropped 15 pounds simply by eating micronutrients and tossing all the processed garbage in the trash. And honestly, I’m happy to alter my diet in order to improve the quality of my day-to-day existence. What’s there to lose, really? If you want to improve your health, energy levels, and shrink your waistline in the process, be sure to stock up on these 11 foods brimming with micronutrients.

Eggs

I’m willing to risk coming across as annoying and preachy if it helps encourage more people to make eggs a staple of their daily breakfast. Eggs will see that you start off your day off on the right foot, and keep you energized throughout the day.  

In college, I was dependent on chugging 3 cups of coffee before noon just so I wouldn’t fall asleep in the middle of my classes. The venti iced lattes from Starbucks were a flimsy bandaid for my constant fatigue than a real cure. What I needed was a hearty breakfast chock-fulla micronutrients and macronutrients. I had to replenish the vitamins, minerals, and healthy protein I desperately lacked after years of relying on frozen meals in college. With the abundance of B12, iron, and choline in my morning eggs, I feel genuinely ready to take on the world after cleaning my plate.

Leafy Greens

Few foods improve my physical health and mental health as leafy greens. Whether I’m sauteing spinach, swiss chard, baking sea salt and vinegar kale chips, or enjoying a fresh salad, these micronutrient-rich foods work wonders for my overall well-being. 

But if you’re gagging at the very thought of adding spinach to your daily meals, try to keep an open mind here. There are so many ways to cook spinach that are genuinely tasty and delicious, that you won’t be missing your Taco Bell supreme any time soon. With proper seasoning, you can transform any old veggie dish into a restaurant-worthy, mouth-watering dish. I suggest sauteeing your spinach with ghee butter and minced garlic. Whenever I whip up this dish, my family always begs for seconds.

Seaweed

My sister always looks at me like I’m some kind of freak whenever I go overboard when buying my seaweed snacks. But hey, what can I say? I just love seaweed! Especially when it’s served in a salted crispy like the kind you can buy from Amazon Prime. Plus, it’s super delish when it’s wrapped around my sushi roll. 

Seaweed is filled with iron, iodine, calcium, and potassium. So, you’ll feel much spritelier than you used to, before you changed up your diet for the better. 

Lean Meat, Poultry, & Fish

Ethically, I’m all for veganism and vegetarianism, but personally I believe that a lack of meat in your diet can be bad for your overall health. I was a vegetarian for two years so I know from personal experience. Those two years happened to be the least healthy of my life — I was constantly exhausted and unmotivated. My hair was brittle and frequently falling out, a clear sign of a deficiency in essential vitamins and minerals. 

It wasn’t until I reintroduced meat to my diet that I remembered what it felt like to have energy. What a change it made! It felt like I came back to life all at once — my cheeks grew rosier, there was a pep in my step, and the added micronutrients in the poultry and fish made me finally feel human again.

Sweet Potatoes 

Sweet potatoes are simply delectable if you cook them just right. In fact, this past Thanksgiving, I loaded up my entire plate with nothing but sweet potatoes. It’s like candy, except it’s super healthy for you and packed with essential vitamins and minerals. 

Personally, I like my sweet potatoes to be as mooshy as possible, so placing the sweet potatoes in the oven at 450 for around 50 minutes to 1 hour seems to do the trick. If you want to add some fun to your dish, go ahead and melt marshmallows on the top. About 5 minutes before the dish is done, simply remove the tray from the oven, cut your potato in half, then add the marshmallows on top. Place it back in the oven, and keep an eye on it to make sure it doesn’t burn. For the healthiest option, check out these paleo and keto friendly marshmallows from Amazon Prime.

Nuts and Seeds

Are you a snacker like me? If so, it’s not a bad idea to stock up your pantry with top-quality nuts and seeds. The vitamins and minerals packed into this little snack will fill you up in no time and leave you feeling much more energized throughout the day. If you’re not too keen on walnuts and cashews, you’ll find similar nutrients in pumpkin seeds and sunflower seeds. Sign me up!

Berries

Now I’m gonna be totally honest here and admit that I’m not the biggest fan of berries. Whether it’s blueberries, raspberries, or blackberries, eating them plain makes me feel like poor little starving Gretel — stranded in the middle of a forest with my brother Hansel forcing ourselves to eat the only food we can find. 

That being said, there are few things I love more in this world than berry flavored smoothies. Taste buds are funny in that way, aren’t they? I know a lot of people who feel similarly about ketchup, for instance. While they can’t get enough of the condiment, they absolutely can’t stand tomatoes. 

If you want to get the most out of your berry smoothies, freeze them for at least an hour before dropping 1 cup in your blender. Then grab your favorite plant-based milk and mix it in. Next, blend, baby, blend. Nothing will make you feel healthier and energized than a refreshing berry smoothie. Oh-so nutritious and oh-so delicious!

Salmon

Honestly, this fish should win a Nobel Prize for how healthy it is. Whenever I’m writing about the best foods for your overall health, salmon is consistently on the list. And rightfully so. Not only is salmon filled with magnesium and omega-3 fatty acids — which is great for your mental health BTW — it’s also loaded with B-12, Vitamin D, Vitamin A, and Vitamin B3. These are all excellent for heart health, energy, and they provide powerful antioxidants.

Cauliflower / Broccoli / Brussels Sprouts

Cauliflower, broccoli, and brussels sprouts are cruciferous vegetables that are incredibly nutrient-dense due to their vitamin K and C content. Again, don’t knock it till you’ve tried it. One of my favorite foods to cook is cauliflower and brussels sprouts. Just make sure, whatever you do, you don’t broil them… that is, unless you want to suffer and enjoy gross food.

Instead, set your oven to 450 and roast your veggies with delicious seasonings. About 30 minutes on each side should do the trick.

Oats

Honestly, one of the simplest meals to make that’s loaded in micronutrients is a hearty bowl of oatmeal. It’s so filling and rich with nutrients, that you can load up on essential vitamins and minerals first thing in the morning. Scatter some berries on your oatmeal for double the nutrients.

Quinoa

Quinoa can be delicious, especially if you incorporate the right ingredients and toppings. When cooked just right on the stove top, I enjoy adding hot sauce, eggs, and avocado for a satisfying and healthy meal. The best part? A bowl of quinoa keeps me feeling full and energized just about all day long.