Here is an exhaustive list of every nutrient, mineral, protein, vitamin, electrolyte, essential mineral, fat, and carb the body needs for optimal health:
Nutrients
- Vitamin A: Helps maintain healthy vision, skin, and immune system.
- Vitamin B1 (Thiamin): Helps convert food into energy.
- Vitamin B2 (Riboflavin): Helps convert food into energy and maintain healthy skin, hair, and eyes.
- Vitamin B3 (Niacin): Helps convert food into energy and maintain healthy skin, hair, and digestive system.
- Vitamin B5 (Pantothenic Acid): Helps convert food into energy and maintain healthy skin, hair, and nervous system.
- Vitamin B6: Helps convert food into energy, maintain healthy nervous system, and produce red blood cells.
- Vitamin B7 (Biotin): Helps convert food into energy and maintain healthy skin, hair, and nails.
- Vitamin B9 (Folate): Helps produce red blood cells and prevent birth defects.
- Vitamin B12: Helps produce red blood cells and maintain healthy nervous system.
- Vitamin C: Helps maintain healthy immune system, skin, and bones.
- Vitamin D: Helps absorb calcium and phosphorus, which are important for strong bones and teeth.
- Vitamin E: Helps protect cells from damage.
- Vitamin K: Helps blood clot properly.
Minerals
- Calcium: Helps build strong bones and teeth.
- Chloride: Helps maintain fluid balance in the body.
- Chromium: Helps regulate blood sugar levels.
- Copper: Helps form red blood cells and maintain healthy nervous system.
- Fluoride: Helps strengthen teeth.
- Iodine: Helps produce thyroid hormones, which are important for growth and development.
- Iron: Helps carry oxygen in the blood.
- Magnesium: Helps maintain muscle and nerve function.
- Manganese: Helps metabolize carbohydrates, proteins, and fats.
- Molybdenum: Helps metabolize carbohydrates, proteins, and fats.
- Phosphorus: Helps build strong bones and teeth.
- Potassium: Helps maintain fluid balance in the body and regulate blood pressure.
- Selenium: Helps protect cells from damage.
- Sodium: Helps maintain fluid balance in the body and regulate blood pressure.
- Sulfur: Helps form proteins and other molecules in the body.
- Zinc: Helps form red blood cells and maintain healthy immune system.
Proteins
- Animal proteins: Meat, poultry, fish, eggs, and dairy products.
- Plant proteins: Beans, lentils, nuts, seeds, and whole grains.
Fats
- Unsaturated fats: Olive oil, canola oil, nuts, and seeds.
- Saturated fats: Butter, lard, and animal fat.
- Trans fats: Hydrogenated oils, margarine, and shortening.
Carbohydrates
- Simple carbohydrates: Sugar, candy, and white bread.
- Complex carbohydrates: Whole grains, fruits, vegetables, and legumes.
In addition to these nutrients, the body also needs water to function properly. Water helps regulate body temperature, remove waste products, and transport nutrients throughout the body.
It is important to note that these are just the basic requirements for optimal health. Individual needs may vary depending on age, sex, activity level, and health conditions. It is always best to talk to a doctor or registered dietitian to determine your specific nutrient needs.
Thank Bard
