Nutrients are substances needed for growth, metabolism, and the overall function of the body. They are categorized as:
- Macronutrients: Provide calories or energy and include carbohydrates, protein, and fat.
- Micronutrients: Required in smaller amounts, these include vitamins and minerals essential for optimal health.
Micronutrients: Sources and Health Benefits
| Nutrient | Benefit & Source |
|---|---|
| Vitamin A | Prevents bacterial infections, supports tissue/bone growth, healthy skin, vision, and reproduction. Found in carrots, yams, spinach, pumpkin, kale, mangos, apples, and more. |
| Vitamin C | Important during stress and illness; helps with collagen and cortisone production. Found in citrus fruits, spinach, broccoli, potatoes, and cantaloupe. |
| Vitamin D3 | Essential for calcium metabolism, immunity, heart and nervous system health. Produced by direct sunlight or full-spectrum lighting. Found in egg yolk, fish-liver oil, and supplements. |
| Vitamin E | Acts as an antioxidant, aids brain function, promotes healing. Found in peanuts, safflower, whole grain cereal, eggs, and leafy greens. |
| Vitamin H (Biotin) | Helps metabolize fats and carbohydrates; supports enzyme production. Found in tuna, egg yolk, soybeans, beans, seeds, chicken, and banana. |
| Vitamin K | Regulates blood clotting, supports bone formation. Found in broccoli, spinach, soybeans, and cheddar cheese. |
| Vitamin B1 (Thiamin) | Supports heart, muscle, and nervous system function. Found in alfalfa, soybeans, beets, and leafy greens. |
| Vitamin B2 (Riboflavin) | Converts food to energy, aids blood cell development. Found in cheese, almonds, and chicken. |
| Vitamin B3 (Niacin) | Provides energy for cells, supports feather health. Found in fish, turkey, barley, and almonds. |
| Vitamin B5 (Pantothenic Acid) | Helps break down fats and carbohydrates, reduces stress. Found in eggs, turkey, lentils, and yeast. |
| Vitamin B6 | Aids blood oxygenation, supports the brain and nervous system. Found in wheat germ, soybeans, and tuna. |
| Vitamin B12 | Supports cell division, red blood cell production, and energy metabolism. Found in shellfish, cheese, beef, and fish. |
| Folic Acid | Supports red blood cell production. Found in sprouts, endive, barley, and cashews. |
| Calcium | Builds strong bones, helps with egg development and nerve function. Found in eggshells, yogurt, leafy greens, sesame seeds, and cuttlebone. |
| Phosphorous | Supports bone formation, metabolism, and organ function. Found in grains, egg, pumpkin seeds, chicken, and garlic. |
| Magnesium | Maintains acid-base balance, enhances calcium and phosphorus absorption. Found in whole grains, leafy greens, almonds, and apples. |