types of nutrients

Nutrients are essential components that our body needs to function properly on a regular basis. In simple words, they are substances that are present in our food and are required for the growth, repair, and maintenance of our body. A balanced diet containing all the necessary nutrients is important for good health. In this article, we will discuss the requirements for nutrients and their sources.


The human body needs a range of nutrients in order to stay healthy and work properly. The six main categories of nutrients are water, carbs, proteins, fats, vitamins, and minerals. In this post, we’ll mostly concentrate on the vitamins and minerals required for maintaining a healthy physique.

Vitamin A

An essential fat-soluble vitamin for the immune system, eyesight, and reproduction is vitamin A. For men, the daily requirement for vitamin A is 700–900 micrograms, whereas for women it is 600–700 mcg. Liver, eggs, milk, spinach, sweet potatoes, and carrots are food sources of vitamin A.

Vitamin B12

The creation of DNA, the generation of red blood cells, and the health of the brain system all depend on the water-soluble vitamin B12. 2.4 milligrames of vitamin B12 are required by adults per day. Foods containing vitamin B12 include dairy products, fortified cereals, meat, fish, and chicken.

Magnesium, Sodium, Iodine

Vitamin C

A water-soluble vitamin called vitamin C is necessary for the development and maintenance of bodily tissues. Also, it strengthens the immune system and promotes iron absorption. The recommended daily intake of vitamin C for men is 90 milligrams, compared to 75 milligrams for women. Citrus fruits, strawberries, kiwis, broccoli, and bell peppers are some of the foods high in vitamin C.

Vitamin D

Vitamin D, a fat-soluble vitamin, is essential for the immune system’s function, strong bones, and calcium absorption. A daily intake of 600 to 800 international units of vitamin D is advised (IU). Among the sources of vitamin D are sunlight, fatty fish, egg yolks, and fortified foods like milk and cereals.

Vitamin E

The fat-soluble vitamin E defends both cell membranes and the immune system. A daily dose of 15 milligrams of vitamin E is required for adults. Vitamin E can be found in leafy greens, nuts, seeds, and vegetable oils.

Explore:- Common Vitamin Deficiencies


A mineral called calcium is crucial for the development and upkeep of healthy bones and teeth. Moreover, it affects blood coagulation, neuron transmission, and muscle contraction. For adults, a daily calcium requirement of 1000–1200 mg is recommended. Dairy products, leafy greens, and fortified foods like soy milk and orange juice are some sources of calcium.

Types Of Nutrients - Requirement & Sources!, Nutrients, Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E


The mineral iron is crucial for the production of red blood cells and the movement of oxygen throughout the body. For men, the daily requirement for iron is 8 milligrams, while for women it is 18 milligrams. Meat, poultry, fish, beans, and fortified grains are sources of iron.

Explore:- Reasons for iron deficiency in women & children


A mineral called phosphorus is crucial for the development and upkeep of healthy bones and teeth. Also, it affects how the body uses its energy. For adults, 700 mg of phosphorus per day is necessary. Dairy products, meat, fish, and nuts are sources of phosphorus.


The mineral potassium is crucial for the control of fluid equilibrium, muscle contraction, and nerve messages. For adults, a daily potassium requirement of 2000–3000 mg is necessary. Bananas, leafy greens, potatoes, and beans are among the foods that contain potassium.



Magnesium is a mineral that is crucial for controlling blood pressure, blood sugar levels, and muscle and neuron function. Adults need between 300 and 400 mg of magnesium daily. Nuts, seeds, whole grains, and leafy greens are sources of magnesium.


The mineral sodium is crucial for the control of fluid balance and neuronal function. However an excessive salt intake might result in high blood pressure and other health issues. A human needs less than 2300 mg of sodium per day. Salt, processed meals, and canned foods are some of the sources of sodium.


The thyroid hormones, which regulate metabolism, need the mineral iodine to be made. The recommended daily intake of iodine for adults is 150 micrograms. Seafood, dairy products, and salt that has been fortified all contain iodine.


A balanced diet that includes a variety of nutrient-rich foods is essential for good health. Vitamins and minerals play a vital role in maintaining a healthy body, and it’s important to meet the recommended daily intake for each nutrient. By including a variety of foods from each food group in your diet, you can ensure that your body is getting all the necessary nutrients it needs to function properly.

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