- About Nutrients
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.
- 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. Adults need at least 1000 milligrams a day of calcium. For women over 50 and all adults over 70, the recommendation is 1200 milligrams.
- 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
Carbohydrates are sugar molecules that are broken down down into glucose, which is the main source of energy for cells, tissues, and organs.
- CHLORIDE
Chloride is an essential electrolyte that maintains body fluid balance, pH levels, and aids digestion (via hydrochloric acid in the stomach). Mainly consumed as salt (sodium chloride), it supports nerve/muscle cell function. High levels (hyperchloremia) cause dehydration or kidney issues, while low levels (hypochloremia) may cause weakness or irritability. As a major electrolyte (primarily in extracellular fluid), it works with sodium and potassium to balance fluids and maintain electric neutrality. It is critical for producing stomach acid for digestion and aids oxygen/carbon dioxide flow.
- 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…
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…
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.
- 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…
Read more: POTASSIUM
- PROTEIN
What does protein do? Proteins are the main building blocks…
Read more: PROTEIN
- SELENIUM
Selenium is needed to fight infections and for reproductive function.
- VITAMIN A (Retinol)
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…
Read more: VITAMIN B 12
- VITAMIN B1 (Thiamin)
What does thiamin do? This vitamin plays a critical role…
Read more: VITAMIN B1 (Thiamin)
- VITAMIN B2 (Riboflavin)
What does riboflavin do? B complex vitamins are necessary for…
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…
Read more: VITAMIN B5 (Pantothenic Acid)
- VITAMIN B6 (Pyridoxine)
Vitamin B6 is necessary to metabolize protein, fat and carbohydrate, and for the creation of red blood cells and neurotransmitters. Getting enough B6 through your diet or a supplement is crucial for staying healthy. A balanced diet usually provides sufficient amounts with no need for supplements, which can be toxic after 100 mg per day. CHICKPEAS, BANANAS, MAMEY, AVOCADO, TOMATOES, and BRUSSELS SPROUTS are some food sources of Vitamin B6.
- VITAMIN B7 (Biotin)
What does biotin do? Vitamin B7, or biotin, is a…
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, enhances immune function, and prevents clots from forming in heart arteries. Most people do not need to take Vitamin E supplements if they eat a balanced diet. Mango, avocado, almonds, asparagus, peanuts, pumpkin, wheat germ oil, and sunflower seeds are rich in Vitamin E.
- 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…
Read more: VITAMIN K
- ZINC
What does zinc do? Zinc aids growth, DNA synthesis, and…
Read more: ZINC
