Nutrients A–Z Overview

Macronutrients (required in larger amounts)

These provide energy and basic fuel for daily function alongside vital bodily processes.

• Carbohydrates: (45–65 % of daily calories) Primary energy source; include fiber (38 g/day for men, 25 g/day for women) — found in fruits, vegetables, grains 

• Proteins: (10–35 % of daily calories) Needed for muscles, tissues, hormones, enzymes — sources include meats, dairy, legumes, nuts 

• Fats: (20–35 % of daily calories) Support cell structure, vitamin absorption, insulation — get from nuts, seeds, oils, fatty fish 

• Water: Critical for nutrient transport, temperature regulation, digestion, toxin removal — adults need about 11.5–15.5 cups/day 

Micronutrients: Vitamins & Minerals A–Z

Your body requires smaller amounts of these to regulate metabolism, growth, immunity, and more.

Vitamins

• A: Vision, growth, immunity. Found in dark leafy greens, orange fruit/vegetables, liver, eggs, dairy 

• B‑Complex: Energy use, metabolism, DNA/cell production — includes B₁, B₂, B₃, B₅, B₆, B₇, B₉, B₁₂; food sources include whole grains, legumes, eggs, meat, dairy 

• C: Immune health, collagen formation, iron absorption — rich in berries, citruses, peppers, kale, tomato 

• D: Calcium absorption, bone health, immune support — from sunlight, fatty fish, fortified foods, eggs 

• E: Antioxidant, protects cells, supports skin and immunity — found in nuts, seeds, oils, leafy greens 

• K: Blood clotting and bone strength — found in leafy green vegetables, broccoli, Brussels sprouts 

Minerals

• Calcium: Bone and muscle health — in dairy, leafy greens, legumes, tofu 

• Iron: Carries oxygen in blood — from meat, poultry, fish, beans, legumes, nuts 

• Magnesium: Nerve/muscle function, bone and enzyme support — in nuts, seeds, legumes, whole grains, spinach 

• Potassium: Fluid balance, nerve signals, heart function — found in bananas, beans, potatoes, leafy greens, fish 

• Zinc: Immune function, healing, DNA synthesis — from seafood, meat, whole grains, legumes, nuts 

• Selenium, Copper, Manganese, Chromium, Iodine, Molybdenum: Support enzymes, thyroid, antioxidant systems, blood sugar regulation, metabolism and more 

Other Conditionally Essential Nutrients

These may be needed in certain situations (e.g. early development, stress, or limited sunlight):

• Choline: Critical for brain development and neurotransmitter function; during pregnancy and infants intake often falls short — found in egg yolks, beef liver, wheat germ 

• Omega‑3 Fatty Acids (EPA & DHA): Anti-inflammatory, support heart, brain, and eye health — found in oily fish like salmon, mackerel, sardines; recommended ~500 mg/day 

• Phytonutrients (e.g. beta-carotene, lutein, zeaxanthin): Plant compounds that act as antioxidants and reduce inflammation; abundant in colorful fruits, vegetables, legumes, nuts, teas, and spices 

Quick A–Z Nutrient Table

✅ Why This Matters

• Deficiency is common globally, especially with vitamin D, calcium, iron, folate, iodine, magnesium, vitamin B₁₂, vitamin C & E .

• Synergistic nutrient pairs improve absorption and effectiveness—like Vitamin D with K, iron with C; while some pairs (e.g. calcium and iron; zinc and copper) can interfere if taken together .

• A varied, whole‑foods-based diet typically meets nutritional needs without supplementation; supplements may help fill specific gaps under guidance .

Tips for Integrating Nutrient Wisdom into Wellness

• Include whole grains, legumes, vegetables, fruits, nuts, seeds, lean proteins, and fish in daily meals

• Stay hydrated and balance macros with micronutrient-rich foods

• Combine vitamins and minerals thoughtfully (e.g., iron with vitamin C foods; calcium with vitamin D sources)

• Consider targeted supplementation if dietary needs or health conditions require it—but ideally with professional guidance