Today I’m giving you a go-to cheat sheet for–a short, yet sweet reference you can glance at whenever you’re in need of a brief breakdown of the essential nutrients, what they do, and where to find them in everyday foods. Your body needs both macronutrients and micronutrients to function optimally. So let’s get right into it.

Macronutrients

These are nutrients that are needed in larger quantities in the body. They support basic functions of the body as well as provide energy. There are three macronutrients:

• Carbohydrates: include fibers, sugars, and starches that the body converts to blood sugar to use as energy.

• Protein: are made up of smaller units called amino acids, which are essential to the building and maintenance of tissue, and found in sources such as lean meats, eggs, nuts, and legumes.

• Fats: are triglycerides (lipids needed in the body) that are vital for absorbing the fat-soluble vitamins as well as storing energy and hormone production; examples include nuts, avocados, and olive oil.

Micronutrients

Even though these nutrients are needed in smaller quantities, the impact they have on your body is anything but small. We need micronutrients for optimal growth, development, and overall health and wellbeing. They’re divided into vitamins and minerals. Within minerals, there are macro-minerals, which we need in larger amounts, and trace minerals, which we need in smaller amounts. Let’s dive into them now.

Vitamins

There are 13 vitamins essential to our health, and here they are…

• Vitamin A: a fat-soluble vitamin that supports reproduction, growth, and vision and is found in leafy greens and red/orange vegetables.

• B vitamins: this group of vitamins are water-soluble and are vital for energy production and cell growth. They include thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9), and cyanocobalamin (B12); these sources include lean meats, whole grains, and legumes.

• Vitamin C: is an essential vitamin found in citrus fruits and green vegetables that aids in iron absorption, collagen production, and supports the immune system.

• Vitamin D: a fat-soluble vitamin that plays a crucial role in maintaining overall health, especially when it comes to bone strength, immune support, and mood regulation. While it's famously known as the "sunshine vitamin" because our bodies can produce it when exposed to sunlight, it’s also found in foods like fatty fish (e.g., salmon, mackerel, sardines), egg yolks, and fortified dairy or plant-based milks.

• Vitamin E: another fat-soluble vitamin that acts as an antioxidant that supports your immune system, skin, and vision, with green, leafy vegetables, nuts, seeds, and meats such as liver being strong sources.

• Vitamin K: a fat-soluble vitamin that is found in green, leafy vegetables and fruits and is important for blood clotting and wound healing.

Macrominerals

• Calcium: is found in dairy products, tofu, and green, leafy vegetables and are vital for bone and muscle health.

• Magnesium: is found in seafood, legumes, and whole grains and supports immunity, regulates lung function as well as stabilizing blood pressure.

• Potassium: is found in bananas, nuts, and seeds and helps to lower blood pressure and support the muscles, heart, and nerves.

• Sodium: can be both shaken onto the foods we eat in the form of salt as well as found in most prepared foods such as meats, dairy products, and processed foods; it is a vital electrolyte for maintaining fluid balance in the body.

Trace minerals

• Iron: helps bring oxygen to various organs, provides energy and supports the immune system; sources include red meat, poultry, legumes, eggs, fortified cereals, and green, leafy vegetables.

• Zinc: is found in red meat, shellfish, poultry, whole grains, and dairy and is involved in supporting immunity, growth, and development.

• Iodine: is found in dairy products, seafood, and eggs and is important for thyroid hormone production. Side note, make sure you’re grabbing iodized salt to ensure you’re obtaining your daily requirement of iodine.

• Selenium: is a powerful antioxidant that plays a vital role in thyroid health, immune function, and protecting the body from oxidative stress. It helps regulate the production of thyroid hormones and supports the enzyme activity necessary for converting thyroxine (T4) to its active form, triiodothyronine (T3). Sources include Brazil nuts, tuna, sardines, shrimp, salmon, beef, turkey, chicken, eggs, and whole grains like brown rice and whole wheat bread.

• Manganese: is found in shellfish, nuts, and brown rice and is vital for bone production as well as immune and reproductive support.

• Fluoride: builds strong teeth and bones and is found in fluoridated water, toothpaste, seafood, and raisins.

• Chromium: can be found in whole grains, high-fiber bran cereals, broccoli, potatoes, and apples and aids in macronutrient breakdown as well as helping the body efficiently use insulin.

• Copper: is found in proteins such as organ meats, nuts, and fish and assists in energy production, iron absorption, and supports brain development and function.

Could supplements get the job done?

Now, you might be thinking to yourself, “Can’t I just take a handful of supplements and call it a day?” While supplements can certainly help fill nutritional gaps—especially in cases like vegetarians needing more vitamin B12—whole foods offer so much more than isolated nutrients.

To wrap up, here are five reasons why getting your nutrients from whole foods is better for your overall health and well-being:

1. Provides your body with fiber: Whole foods like fruits, vegetables, legumes, and whole grains are rich in dietary fiber, which supports digestion, helps manage blood sugar levels, and keeps you feeling full longer.

2. Rich in antioxidants: Whole foods naturally contain antioxidants that protect your cells from damage caused by free radicals, reducing the risk of chronic diseases like heart disease and cancer.

3. Packed with phytochemicals: These plant compounds—found in colorful fruits and vegetables—support immune function, reduce inflammation, and may even help prevent disease.

4. Enhances enjoyment: Eating whole foods allows you to engage your senses—taste, smell, and texture—leading to a more satisfying and enjoyable eating experience.

5. Promotes digestion and satiety: Whole foods are digested more slowly than processed foods, helping your body recognize when it’s full and supporting better nutrient absorption.

What did you learn today? Let me know in the comments.

xoxo,

Jasmin D the RD

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