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Vitamins

Organic compounds that are essential for normal growth and nutrition, typically required in small quantities in the diet.

Fat-soluble vitamins

Vitamins that dissolve in fats and oils, including vitamins A, D, E, and K.

Water-soluble vitamins

Vitamins that dissolve in water, including vitamin C, B-complex vitamins and choline

Vitamin A

Helps the eyes see better at night; promotes bone growth; found in liver, egg yolk, and dark green fruits.

Vitamin D

Promotes growth and mineralization of bones; found in eggs, liver, and fortified milk; deficiency can cause rickets.

Vitamin E

Acts as an antioxidant and protects cells from damage; found in foods like whole grains and leafy vegetables.

Vitamin K

Essential for blood clotting; produced by bacteria in the intestinal tract; found in leafy greens.

Vitamin C

Helps form collagen, heal wounds, and functions as a dietary antioxidant; found in many fruits and vegetables.

Thiamin (Vitamin B1)

Helps the body release energy from food; found in nearly all foods except fats.

Riboflavin (Vitamin B2)

Helps break down carbohydrates and maintain healthy skin; found in organ meats and dairy.

Niacin (Vitamin B3)

Keeps the nervous system healthy; found in meats and poultry; body can convert tryptophan into niacin.

Vitamin B6

Helps produce red blood cells and supports nerve function; found in various plant and animal foods.

Folate (Vitamin B9)

Essential during pregnancy; found in green vegetables and whole grains.

Vitamin B12

Necessary for normal growth; found in animal protein foods; vegetarians need alternative sources.

Choline

Essential nutrient helping the body use fats; important in the nervous system; found in eggs and liver.

Minerals

Inorganic substances required by the body; essential for good health, including macrominerals and trace elements.

Calcium

Helps build and strengthen bones and teeth; found in milk and green vegetables.

Phosphorus

Works with calcium to strengthen bones; helps energy storage; found in meats and dairy.

Magnesium

Regulates body temperature; important for nerve function; found in whole grains and leafy vegetables.

Sodium, Chloride, and Potassium

Essential for controlling osmosis and muscle function; found in table salt and various foods.

Zinc

Supports immune function and growth; found in meats and whole grains.

Iron

Essential for hemoglobin formation; found in red meats and dark leafy greens.

Vitamin deficiencies

Lack of vital vitamins leading to health issues like osteoporosis and anemia.

Water

The sixth essential nutrient; comprises 50 to 75 percent of body weight.

Functions of Water

Aids digestion, regulates body temperature, and is vital for cell function.

Water intake and excretion

Most water intake comes from liquids; excretion primarily through urine.

Dietary Supplements

Products used to supplement the diet, often to address nutrient deficiencies.

Phytonutrients

Plant compounds linked to several health benefits, found in a variety of plant foods.