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.
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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.
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