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Vitamin A Essential for vision, immune function, and cell growth. Supports healthy skin and mucous membranes.
Sweet potatoes Carrots Spinach and kale +5 more
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Vitamin B1 (Thiamine) Helps convert food into energy. Essential for glucose metabolism and nerve, muscle, and heart function.
Whole grains Fortified cereals Pork +4 more
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Vitamin B12 (Cobalamin) Essential for red blood cell formation, DNA synthesis, and neurological function.
Meat, poultry, fish Eggs Milk and dairy products +4 more
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Vitamin C (Ascorbic Acid) Powerful antioxidant that supports immune function, collagen production, and iron absorption.
Citrus fruits (oranges, lemons) Strawberries Bell peppers +5 more
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Vitamin D Essential for calcium absorption, bone health, and immune function. Produced by skin when exposed to sunlight.
Fatty fish (salmon, mackerel, tuna) Fortified milk Fortified cereals +4 more
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Folate (Vitamin B9) Essential for DNA synthesis, cell division, and red blood cell formation. Critical during pregnancy.
Leafy green vegetables Legumes (beans, lentils) Fortified grains and cereals +5 more
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Vitamin B2 (Riboflavin) Essential for energy production, cell function, and metabolism of fats, drugs, and steroids.
Milk and dairy products Eggs Lean meats +4 more
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Vitamin B3 (Niacin) Converts food into energy and helps maintain healthy skin, nerves, and digestive system.
Poultry and meat Fish (tuna, salmon) Whole grains +5 more
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Vitamin B6 (Pyridoxine) Essential for brain development, immune function, and protein metabolism.
Chickpeas Poultry and fish Potatoes +5 more
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Vitamin E Powerful antioxidant that protects cells from damage and supports immune function.
Vegetable oils (sunflower, safflower) Nuts and seeds Spinach and broccoli +5 more
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Vitamin K Essential for blood clotting and bone health. Helps wounds heal properly.
Leafy green vegetables (kale, spinach) Broccoli Brussels sprouts +5 more
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Calcium Essential for building and maintaining strong bones and teeth. Also vital for muscle function, nerve transmission, and blood clotting.
Milk, cheese, yogurt Fortified plant milks Tofu +5 more
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Iron Essential component of hemoglobin, which carries oxygen in blood. Also important for energy production and immune function.
Red meat, poultry Fish and shellfish Beans and lentils +5 more
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Zinc Essential for immune function, wound healing, protein synthesis, and DNA synthesis. Supports growth and development.
Oysters and shellfish Beef and poultry Beans and lentils +4 more
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Magnesium Essential for muscle and nerve function, blood sugar control, blood pressure regulation, and bone health.
Leafy green vegetables Nuts and seeds Whole grains +5 more
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Potassium Essential for heart function, muscle contractions, nerve signals, and fluid balance.
Bananas Sweet potatoes Spinach and leafy greens +6 more
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Selenium Essential for thyroid function, reproduction, and DNA synthesis. Acts as powerful antioxidant.
Brazil nuts (very high) Seafood Meat and poultry +4 more
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Iodine Essential for thyroid hormone production, which regulates metabolism, growth, and development.
Iodized salt Seafood and seaweed Dairy products +4 more
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Protein Building blocks of body tissues, enzymes, hormones, and antibodies. Essential for growth, repair, and maintenance.
Meat, poultry, fish Eggs Dairy products +5 more
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Dietary Fiber Indigestible plant material that promotes digestive health, regulates blood sugar, and supports heart health.
Whole grains Fruits (especially with skin) Vegetables +5 more
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Carbohydrates Primary energy source for the body and brain. Broken down into glucose for immediate energy or stored for later use.
Whole grains (oats, brown rice, quinoa) Fruits Vegetables +4 more
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Omega-3 Fatty Acids Essential fats that reduce inflammation, support brain function, and promote heart health.
Fatty fish (salmon, mackerel, sardines) Walnuts Flaxseeds and chia seeds +5 more
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