The Nutrients Our Bodies Need

Water: Our bodies are approximately 55% to 60% water. If we don’t have enough water, and in some cases too much water, our bodies have a hard time functioning properly. We can consume water by drinking water, but we also get water from eating fruits, certain vegetables, herbal teas, soups and broths.

The Three Macronutrients: these make up the bulk of the calories we consume.
Protein – see the page Proteins
Carbohydrates –
Omega-3 fatty acids – are vital for brain and mental health, and help with joint, immune, hormone, heart, and nervous system health and energy production. It may help with ADHD, asthma, and inflammation.

The Essential Micronutrients:

Minerals:
Calcium (Ca) – Bones and teeth contain about 99% of the body’s calcium storage. It is needed for muscle contraction, nerve function, and maintaining blood pH. Nutrients that help with calcium absorption and use are vitamin D and K and magnesium.
Chromium (Cr) – Is needed for blood sugar regulation and prevention of diabetes, helps regulates weight and lean body mass, lowers unhealthy blood lipids, and reduces the risk of metabolic syndrome and polycystic ovarian syndrome.
Copper (Cu) – is needed for collagen, bone, and tissue structure, cholesterol balance, energy by working with iron for oxygen transport to cells. Deficiency can lead to increase in choesterol levels and can lead to bone and blood vessel breakdown.
Iodine (I) – is needed for Thyroid health because iodine is part of thyroid hormones, helps protect thyroid cells from oxygen and radiation damage, needed for ovarian and reproductive health, cognitive function, metabolism, mood, growth and development, and weight management.
Iron (Fe) – is needed for oxygen transport proteins called hemoglobin. Needed for endurance, muscle, metabolism, organ function, energy production, and reproductive health. Anemia is caused by low iron storage, but it can be related to low vitamin B12, folate (B9), vitamin A, and copper.
Magnesium (Mg) – bones contain 50% to 60% of magnesium storage, helps with bone structure and density, energy production, blood sugar control, and reduce inflammation. It also helps muscles and the nervous system to relax.
Manganese (Mn) – needed for bone and collagen formation, blood sugar regulation, and brain and nervous system functions. It helps with antioxidant protection for cells and protecting skin from UV radiation damage.
Molybdenum (Mo) – is needed for connective tissue structure, brain and neurotransmitter, and mitochondria function. It helps with antioxidant protection and detoxification relating to sulfur metabolism.
Phosphorus (P) – bones contain 80% to 85% of phosphorus as hydroxyapatite (phosphorus,calcium, oxygen and hydrogen), it is needed for bone production, prevents calcium loss, cell energy storage in the form of ATP (adenosine triphosphate. It helps maintain the body’s pH level. It is a structural part of DNA and RNA and cell membranes.
Potassium (K) – helps regulate blood pressure, fluid balance, muscle contraction, nerve signalling, and kidney function. It also helps reduce kidney stones, prevent stokes, and osteoporosis.
Selenium (Se) – is important for thyroid function, cognitive function, fertility, and liver detoxification enzymes. It also helps to make DNA and protects against cell damage and infections
Sodium (Na) – helps to control blood pressure, muscle and nerve function, and balance pH.
Sulfur (S) – needed to make and repair DNA. It helps protect cells from damage that can lead to diseases including cancers, metabolize food, and skin, tendon and ligament health.
Zinc (Zn) – helps in skin health, immune function, cell growth, making DNA, growth and development .

Vitamins:
Fat Soluble
Vitamin A
Vitamin D
Vitamin E
Vitamin K
Water Soluble
Vitamin B1 (thiamin)
Vitamin B2 (riboflavin)
Vitamin B3 (niacin)
Vitamin B5 (pantothenic acid)
Vitamin B6 (pyridoxine)
Vitamin B7 (biotin)
Vitamin B9 (folate)
Vitamin B12 (cobalamin)
Vitamin C

Choline – is a water-soluble, organic compound that is neither a vitamin or mineral. It is needed for liver function, brain development and function, muscle movement, nervous system and metabolism. It is vital for cell membranes.

Fibre: see page Dietary Fiber
Soluble
Insoluble

Phytonutrients (Plant Nutrients): Eat the rainbow of fruits and vegetables to get a wide variety of these nutrients. They have antioxidant and anti-inflammatory properties. See page Phytonutrients

Sources: Pacific Rim Online Holistic Nutrition Course and Healthline.com