What are the 90 essential nutrients needed in human body

 

The human body needs 90 essential nutrients to function properly. These nutrients are divided into two categories: macronutrients and micronutrients. Macronutrients are needed in larger amounts, while micronutrients are needed in smaller amounts.

Macronutrients

• Carbohydrates are the body's main source of energy. They are found in foods like bread, pasta, rice, fruits, and vegetables.
• Proteins are essential for building and repairing tissues. They are found in foods like meat, fish, poultry, eggs, dairy products, and beans.
• Fats are needed for energy, cell growth, and insulation. They are found in foods like meat, fish, poultry, dairy products, nuts, and seeds.

Micronutrients

• Vitamins are organic substances that are essential for the body's metabolic processes. There are 13 essential vitamins, which are divided into two groups: fat-soluble vitamins (A, D, E, and K) and water-soluble vitamins (C and the B vitamins).
• Minerals are inorganic substances that are essential for the body's structure and function. There are 16 essential minerals, which include calcium, iron, magnesium, phosphorus, potassium, and zinc.

The body cannot produce essential nutrients on its own, so they must be obtained from food. A healthy diet that includes a variety of foods can provide the body with all the essential nutrients it needs. However, some people may need to take supplements, especially if they have certain health conditions or if they do not eat a balanced diet.

Get your Daily Essentials here!!!!!

Here is a table of the 90 essential nutrients:

Nutrient	Category	Function	Food Sources
Vitamin A	Fat-soluble	Vision, growth, and immunity	Carrots, sweet potatoes, cantaloupe, kale, spinach, liver, eggs, milk
Vitamin C	Water-soluble	Antioxidant, immune system function, wound healing	Citrus fruits, berries, tomatoes, potatoes, broccoli, Brussels sprouts, peppers
Vitamin D	Fat-soluble	Bone health, immune system function	Sunlight, oily fish, fortified milk and orange juice
Vitamin E	Fat-soluble	Antioxidant, cell health	Vegetable oils, nuts, seeds, leafy green vegetables
Vitamin K	Fat-soluble	Blood clotting, bone health	Green leafy vegetables, broccoli, Brussels sprouts, liver, eggs
Thiamin	Water-soluble	Metabolism, nervous system function	Whole grains, lean meats, poultry, fish, beans, nuts, seeds
Riboflavin	Water-soluble	Metabolism, energy production	Dairy products, leafy green vegetables, lean meats, poultry, fish, beans, nuts, seeds
Niacin	Water-soluble	Metabolism, energy production, skin health	Lean meats, poultry, fish, whole grains, enriched cereals, nuts, seeds
Pantothenic acid	Water-soluble	Metabolism, energy production	Whole grains, lean meats, poultry, fish, beans, nuts, seeds
Biotin	Water-soluble	Metabolism, cell growth	Whole grains, lean meats, poultry, fish, eggs, beans, nuts, seeds
Folate	Water-soluble	Cell division, fetal development	Dark green leafy vegetables, citrus fruits, beans, lentils, fortified cereals
Vitamin B12	Water-soluble	Metabolism, nervous system function	Animal products, fortified cereals
Calcium	Mineral	Bone health, muscle function	Dairy products, leafy green vegetables, fortified foods
Iron	Mineral	Blood health, oxygen transport	Lean meats, poultry, fish, beans, lentils, dark green leafy vegetables
Magnesium	Mineral	Energy production, muscle and nerve function	Whole grains, leafy green vegetables, nuts, seeds, beans, lentils
Phosphorus	Mineral	Bone health, energy production	Meat, poultry, fish, dairy products, whole grains, nuts, seeds
Potassium	Mineral	Fluid balance, muscle and nerve function	Fruits, vegetables, whole grains, dairy products
Zinc	Mineral	Immune system function, wound healing	Lean meats, poultry, fish, beans, nuts, seeds

It is important to note that the 90 essential nutrients are not all created equal. Some nutrients are more important than others, and some people may need more of certain nutrients than others. It is always best to talk to a doctor or registered dietitian to determine your specific nutrient needs.

Get Your Daily Essentials Right Here!!!!