it will be very difficult to do this with a modern lifestyle and not overdo it in calories. there's a lot of sugar in an orange that you don't need. plus vitamin c is not a big problem. iodine deficiency is one of the main causes of dementia. only the japanese diet has a lot of iodine, while african countries do the opposite.  it's enough to calculate what you eat on average, see which elements are missing, and then add supplements. betaine is often needed to absorb metals, otherwise a lot will go away with urine, as well as a multivark, many substances compete with each other for absorption, so they cannot be taken in one tablet.
Romania