Nutrient Summary

Nutrients are molecules in food that all organisms need to make energy, grow, develop, and reproduce. Click on the links for more information.

• CALCIUM
  Calcium is needed to build and maintain strong bones.es. The heart, muscles and nerves also need calcium to function properly. Some studies suggest that calcium, along with vitamin D, protects against cancer, diabetes and high blood pressure.
• CALORIES
  A calorie is a unit of energy. In nutrition, calories refer to the energy people get from the food and drink they consume, and the energy they use in physical activity. Calories are the amount of energy released when your body digests and absorbs food.
• CARBOHYDRATE
  What are carbohydrates? Carbohydrates are sugar molecules that are broken down down into glucose, which is the main source of energy for cells, tissues, and organs. How much do I need?On average, people should get 45 to 65% of their daily calories from carbohydrates, based on… Read more: CARBOHYDRATE
• CHLORIDE
  Mainly consumed as salt (sodium chloride), it supports nerve/muscle cell function.
• CHROMIUM
  Needed for absorption of carbs, proteins, and fats. Adequate Intake 20-35 micrograms daily. Some food sources: bran, broccoli, green beans, apples, bananas, coffee, and brewer’s yeast.
• COPPER
  What does copper do? Copper plays a role in making red blood cells and maintaining nerve cells and the immune system. Copper also helps the body form collagen and absorb iron, and plays a role in energy production. How much do I need?The recommended daily allowance (RDA) is… Read more: COPPER
• FAT
  Dietary fat is a calorie dense nutrient, and including too much in your diet may contribute to excess body weight. Saturated fats raise your LDL (“bad”) cholesterol and increase your risk of cardiovascular disease. Replacing them with unsaturated fats as part of a healthy diet can help you lower your cholesterol and maintain a moderate weight.
• FIBER
  Some excellent sources of dietary fiber are CHICKPEAS, LENTILS, SPLIT PEAS, OATS, APPLES, PEARS, ALMONDS, CHIA SEEDS, BRUSSELS SPROUTS, and AVOCADO. Recommended daily amounts for adults and adolescents are between 22 and 38 grams, depending on the number of calories consumed. Most Americans consume only about 15 grams.
• IODINE
  GREEN BEANS, EGGPLANT, KALE, WATERCRESS, STRAWBERRIES, and POTATOES WITH SKIN are a few plant food sources of iodine, also called iodide, a mineral naturally found in the earth’s soil and ocean waters. It’s important to get enough iodine in the diet. People with access to iodized salt, seafood, and certain vegetables are able to get enough iodine from their diet.
• IRON
  What does iron do? Iron is an important mineral that your body needs to make hemoglobin, a protein in red blood cells. Red blood cells help carry oxygen throughout your body. How much do I need?The Recommended Daily Allowances vary for gender, age, pregnancy, and lactation.… Read more: IRON
• MAGNESIUM
  Magnesium is essential for maintaining good health and plays a key role in everything from exercise performance to heart health and brain function. One of its main roles is to act as a cofactor in the biochemical reactions continuously performed by enzymes. It’s involved in more than 600 reactions in your body.
• MANGANESE
  Manganese is a trace mineral found in bones, liver, kidneys, and pancreas that helps form connective tissue, bones, blood clotting factors, and sex hormones.
• MOLYBDENUM
  Molybdenum is an essential trace mineral and transition metal crucial for activating enzymes that break down toxins, sulfites, and amino acids in the body. It is primarily consumed through foods like legumes, nuts, and whole grains.
• Nutrient Summary
  Nutrients are molecules in food that all organisms need to make energy, grow, develop, and reproduce. Click on a link to learn more about what each nutrient does and what foods provide it.
• PHOSPHOROUS
  Phosphorous is needed for strong and healthy bones and teeth. It helps manage storage and use of energy, filters out waste in the kidneys, and grows, maintains, and repairs tissue and cells.
• POTASSIUM
  What does potassium do? Potassium is a mineral found in the foods you eat. It’s also an electrolyte. Electrolytes conduct electrical impulses throughout the body. They assist in a range of essential body functions, including blood pressure, normal water balance, muscle contractions, nerve impulses, digestion, heart… Read more: POTASSIUM
• PROTEIN
  What does protein do? Proteins are the main building blocks of your body. They’re used to make muscles, tendons, organs, and skin, as well as enzymes, hormones, neurotransmitters, and various molecules that serve many important functions. How much do I need?U.S. adults should typically consume around… Read more: PROTEIN
• SELENIUM
  Selenium is needed to fight infections and for reproductive function.
• VITAMIN A (Retinol, Retinoic Acid)
  Vitamin A (retinol, retinoic acid) is important to vision, growth, cell division, reproduction and immunity. Vitamin A also has antioxidant properties.
• VITAMIN B 12
  What does Vitamin B 12 do? Vitamin B12 supports the function of your nerve cells and is needed for red blood cell formation and DNA synthesis. It may benefit health in various ways, such as preventing major birth defects, supporting bone and eye health, and maintaining… Read more: VITAMIN B 12
• VITAMIN B1 (Thiamin)
  What does thiamin do? This vitamin plays a critical role in energy metabolism and, therefore, in the growth, development, and function of cells. Thiamin (or thiamine) is one of the water-soluble B vitamins. It is also known as vitamin B1. Thiamin is naturally present in some… Read more: VITAMIN B1 (Thiamin)
• VITAMIN B2 (Riboflavin)
  What does riboflavin do? B complex vitamins are necessary for a healthy liver, skin, hair, eyes, and nervous system. Riboflavin (B2) in particular has these benefits: How much do I need? The average recommended daily amount for adults is 1.3 milligrams. All B vitamins are water… Read more: VITAMIN B2 (Riboflavin)
• VITAMIN B3 (Niacin)
  Niacin (Vitamin B3) is a micronutrient that your body uses for proper metabolism, nervous system function and antioxidant protection. It’s an essential nutrient, meaning that you must obtain it from food, as your body cannot produce it on its own. Since niacin is water soluble, any surplus is excreted through urine rather than stored in your body. Therefore, it’s important to regularly consume niacin-rich foods like PEANUTS, AVOCADOS, BROWN RICE, MUSHROOMS, GREEN PEAS, WHOLE-WHEAT PRODUCTS, WHITE POTATOES.
• VITAMIN B5 (Pantothenic Acid)
  What does Vitamin B5 do?Vitamin B5 (Pantothenic Acid) is needed for making blood cells, and it helps convert food into energy. B vitamins are needed for healthy skin, hair, and eyes; proper functioning of the nervous system and liver; healthy digestive tract; making red blood cells,… Read more: VITAMIN B5 (Pantothenic Acid)
• VITAMIN B6 (Pyridoxine)
  What does pyridoxine do?Vitamin B6, also known as pyridoxine, is a water-soluble vitamin that is significant to protein, fat and carbohydrate metabolism and the creation of red blood cells and neurotransmitters. Your body cannot produce vitamin B6, so you must obtain it from foods or supplements.… Read more: VITAMIN B6 (Pyridoxine)
• VITAMIN B7 (Biotin)
  What does biotin do? Vitamin B7, or biotin, is a water-soluble vitamin that helps the body metabolize fats, carbohydrates, and protein and helps maintain a healthy nervous system, nails, hair and skin. How much do I need?There is no established Recommended Dietary Allowance (RDA) for biotin… Read more: VITAMIN B7 (Biotin)
• VITAMIN B9 (Folate)
  Vitamin B9 (Folate) is essential for producing red and white blood cells in bone marrow and transforming carbohydrates into energy. Folate is especially important during periods of rapid growth, such as pregnancy, infancy, and adolescence. It’s best to get folate from whole foods.
• VITAMIN C
  Vitamin C has been linked to many impressive health benefits that include boosting antioxidant levels, lowering blood pressure, protecting against gout attacks, improving iron absorption, boosting immunity, and reducing heart disease and dementia risk.
• VITAMIN D
  Vitamin D helps the body absorb calcium, one of the main building blocks for strong bones and preventing osteoporosis. Vitamin D is also needed for muscles to move and for nerves to carry messages between the brain and the body. The immune system needs Vitamin D to fight off invading bacteria and viruses.
• VITAMIN E
  Vitamin E acts as an antioxidant, scavenging loose electrons—so-called “free radicals”—that can damage cells. It also enhances immune function and prevents clots from forming in heart arteries.
• VITAMIN E
  Vitamin E acts as an antioxidant, scavenging loose electrons—so-called “free radicals”—that can damage cells. It also enhances immune function and prevents clots from forming in heart arteries.
• VITAMIN K
  What does Vitamin K do? Vitamin K is an essential nutrient that plays a critical role in blood clotting, wound healing, and bone health. People who don’t have enough vitamin K in their system are at greater risk of increased bleeding and bone fractures. How much… Read more: VITAMIN K
• ZINC
  What does zinc do? Zinc aids growth, DNA synthesis, and immune function. Zinc is an essential nutrient, meaning that your body can’t produce or store it. Zinc may effectively reduce inflammation, boost immune health, reduce risk of age-related diseases, speed wound healing, and improve acne symptoms.… Read more: ZINC