Which nutrients are primarily increased through a whole food diet?

A whole food diet emphasizes the consumption of minimally processed foods that are close to their natural state, such as fruits, vegetables, whole grains, legumes, nuts, seeds, and unprocessed meats. This type of diet is rich in vitamins and minerals because these nutrients are abundant in whole, unrefined foods.

Fruits and vegetables, for example, are particularly high in vitamins like C, A, K, and many B vitamins, as well as essential minerals such as potassium, magnesium, and calcium. Whole grains, legumes, and nuts also contribute significant amounts of B vitamins, iron, zinc, and other vital nutrients. By focusing on whole foods, individuals can increase their intake of these essential nutrients while also benefiting from dietary fiber and phytochemicals.

In contrast, options that offer processed sugars, artificial fats, or food additives lead to the reduction of nutrient density in the diet. Such options do not contribute meaningfully to vitamin and mineral intake and can often displace more nutrient-rich foods, making them less favorable in the context of a healthful dietary pattern.