11 ESSENTIAL NUTRIENTS YOUR BODY NEEDS

What are nutrients?

According to the dictionary, the official nutrients definition is “a substance that provides
nourishment essential for growth and the maintenance of life.”
This encompasses the broad spectrum of micronutrients, healthy fats, amino acids and other
substances that your body needs to function, survive and thrive. Most of these are obtained
through the things you eat, drink or supplement in your diet.
However, this nutrients definition doesn’t differentiate between essential and nonessential
nutrients.
While there are thousands of specific nutrients, each with its own unique benefits and functions,
there are a few specific nutrients that you should be especially mindful about incorporating into
your day. And although there are technically six essential nutrients, there are certain healthy fats,
vitamins and minerals that you should be sure to include in your diet as well.
Essential Nutrients vs. Nonessential Nutrients
So what exactly distinguishes an essential nutrient from a nonessential nutrient?
There are six essential nutrients found in the body, including carbohydrates, fats, proteins, water,
vitamins and minerals — with proteins, carbs and fats classified as macronutrients. These are the
main classes of nutrients, which can further be broken down into specific micronutrients that are
especially important for health.
Essential nutrients cannot be produced by the body and must be obtained through other means
while many nonessential nutrients can be both synthesized and absorbed from food.
Cholesterol, for example, is needed to produce hormones and maintain the cell membrane, but it
can be either obtained from food or produced in the body.
Benefits
Meeting your essential nutrient needs can come with major benefits in terms of your health.
In fact, these nutrients are called “essential” for a reason. Without these crucial nutrients,
vitamins and minerals, your body would not be able to function properly.
Meeting your potassium needs, for example, helps your heart pump blood throughout your body,
while calcium and vitamin D keep your skeletal framework strong and sturdy.
Other important benefits that come with getting enough nutrients include improving your
immune system, building muscle, keeping your heart healthy and staying hydrated — as well as
sustaining life and keeping your body working efficiently.
I. CARBOHYDRATES:
Despite being demonized as “unhealthy” or “fattening,” carbohydrates are critical to the function
of your body. Carbohydrates are broken down into glucose, which is the primary source of fuel
for your body and brain.
Not only do they provide energy for the body, but they also help stabilize blood sugar levels and
preserve muscle mass by preventing the breakdown of proteins for energy.
Plus, some of the world’s healthiest foods fall into the category of carbohydrates. Fruits and
vegetables, for instance, are incredibly nutrient-dense and loaded with important vitamins,
minerals and antioxidants.
Even on a low-carb or ketogenic diet, you’re still taking in a few grams of carbohydrates here
and there, making healthy carbs an important part of any diet.
Complex carbohydrates take longer to break down, which can help you feel fuller for longer and
keep blood sugar levels regular.
Whole grains, vegetables and fruits are a few examples of healthy complex carbohydrates that
can fuel your body and supply you with a megadose of nutrients.
II. PROTEIN:
1. Amino acids:
Essential amino acids benefits for weight loss, muscle gain and even mood
Protein is incredibly important when it comes to your health. It makes up the structure of your
bones, muscles and skin and is used to build tissues and synthesize hormones, enzymes and
neurotransmitters. Amino acids are the building blocks of protein, which is why getting enough
essential amino acids in your diet is critical to maintaining optimal health and preventing protein
deficiency.
So what are amino acids, and how can you be sure you gett the right mix to keep your body
healthy? Here’s what you need to know.
What Are Amino Acids? (What Roles Do They Play in the Body?)
The official amino acids definition includes any organic compound that contains both a carboxyl
and amino group. To put it simply, though, they are considered the building blocks of proteins.
For example, they make up a large portion of your muscles and tissues, and protein foods like
meat, fish, poultry and eggs are composed of many different types of amino acids.
So how many amino acids are there, and what is the role of amino acids? There are 20 amino
acids in total, each of which plays a very specific role in the body and is distinguished by its
respective amino acid side chains. These amino acids are involved in almost every biological
process and aid in wound healing, hormone production, immune function, muscle growth, energy
production and more.
Your body needs all amino acids to function and thrive, but some can be produced in the body
while others need to be obtained from food. Getting enough through either dietary sources or
supplementation can help enhance weight loss, preserve muscle mass, improve exercise
performance, boost mood and promote better sleep.
Essential Amino Acids vs. Non-Essential Amino Acids
The 20 amino acids that your body needs can be further divided into two distinct categories:
essential amino acids and non-essential amino acids.
Essential amino acids cannot be synthesized by the body, that means you must get them from
food sources to help meet your needs. So how many essential amino acids are there? There are
nine essential amino acids that you must obtain through the diet, including:
a. Lysine: necessary for growth and tissue repair as well as the production of several hormones,
proteins and enzymes.
b. Leucine: involved in protein synthesis, wound healing, blood sugar control and metabolism.
c. Isoleucine: aids in detoxification, immune function and hormone excretion.
d. Tryptophan: increases levels of serotonin, a neurotransmitter that regulates mood, pain,
appetite and sleep.
e. Phenylalanine: helps produce other amino acids as well as neurotransmitters like dopamine
and norepinephrine.
f. Threonine: forms the foundation of connective tissues like collagen and elastin.
g. Valine: supports brain function, muscle coordination and calmness.
h. Histidine: maintains the health of myelin sheaths, which protect nerve cells against damage.
i. Methionine: keeps skin elastic and helps strengthen the hair and nails.
Getting a good variety of amino acids in your diet is crucial to maintaining overall health. A
deficiency in any of these key essential amino acids can cause serious side effects that affect
nearly every aspect of health, including immune function, muscle mass, appetite and more.
In contrast, non-essential amino acids can be produced by your body, meaning it’s not as crucial
to get them through the foods that you eat. There are a total of 11 amino acids that make the non-
essential amino acids list, including:
a. Arginine: stimulates immune function, fights fatigue and optimizes heart health.
b. Alanine: aids in metabolism and provides energy for muscles, brain and central nervous
system.
c. Cysteine: as the main type of protein found in hair, skin and nails, cysteine is crucial for
collagen production and skin health.
d. Glutamate: acts as a neurotransmitter in the central nervous system.
e. Aspartate: helps produce several other amino acids, including asparagine, arginine and lysine.
f. Glycine: functions as a neurotransmitter to support brain health.
g. Proline: found in collagen, which helps promote joint health, metabolism and skin elasticity.
h. Serine: necessary for fat metabolism, immune function and muscle growth.
i. Tyrosine: helps synthesize thyroid hormones, melanin and epinephrine.
j. Glutamine: supports many metabolic processes and provides energy for the cells in the body.
k. Asparagine: acts as a diuretic and optimizes brain and nerve cell function.
Some of the compounds on the amino acid list are also considered “conditionally essential.” That
means they are usually not required the body but may become essential under certain conditions,
such as extreme illness or stress.
Amino acids can also be classified into other groups based on their structure and side chains,
including polar amino acids, aromatic amino acids, hydrophobic amino acids, ketogenic amino
acids, basic amino acids and acidic amino acids.
Health Benefits
a. Enhance Weight Loss
Amino acids benefit weight loss by enhancing fat loss and preserving lean body mass.
Supplementing with branched-chain essential amino acids, in particular, has been shown to be
especially effective when it comes to weight loss.
Impressively enough, a study published in the Journal of the International Society of Sports
Nutrition showed that consuming a supplement with branched-chain amino acids (BCAAs) while
following an eight-week resistance training program led to significant increases in lean body
mass and strength gains, plus greater decreases in percent body fat than consuming a whey
protein supplement or sports drink. However, other research has turned up mixed results,
indicating a need for additional studies in the future.
b. Preserve Muscle Mass
As the primary building blocks of the muscle tissue, amino acids are absolutely essential to
muscle maintenance and muscle growth. Plus, some studies have found that supplementing with
essential amino acids can help prevent muscle loss, which is a common side effect that occurs
with both aging and weight loss.
For instance, a 2010 study published in the journal Clinical Nutrition showed that
supplementation with essential amino acids helped improve muscle function for older adults on
bed rest. Similarly, a study out of South Carolina found that supplementing with essential amino
acids was effective at preserving lean body mass while promoting fat loss in athletes.
c. Improve Exercise Performance
Whether you’re a casual gym-goer or a competitive athlete, essential amino acids are definitely
necessary if you’re looking to bring your workout to the next level. In fact, essential amino acids
like leucine, valine and isoleucine are commonly used to help promote muscle recovery, prevent
soreness and fight fatigue as part of a healthy, post-workout meal.
One large review of eight studies showed that supplementation with BCAAs was able to reduce
muscle soreness and improve muscle function following intense workouts. Plus, another study
conducted by Leeds Metropolitan University found that taking four grams of leucine daily
helped enhance strength in men during a 12-week resistance training program.
d. Boost Mood
Tryptophan is an essential amino acid that plays a key role in regulating mood and maintaining
mental health. It’s used by the body to synthesize serotonin, a neurotransmitter that is believed to
influence mood. An imbalance in this important neurotransmitter can also contribute to serious
problems like depression, obsessive compulsive disorder, anxiety, post-traumatic stress disorder
and even epilepsy.
A 2015 study published in the British Journal of Nutrition reported that chronic treatment with
tryptophan had beneficial effects on both cognitive and emotional function while also enhancing
feelings of happiness. Meanwhile, other research has also found that tryptophan can help treat
symptoms of depression and alleviate anxiety.
e. Promote Better Sleep
In addition to its powerful mood-boosting effects, some evidence suggests that tryptophan may
also help enhance sleep quality and beat insomnia as well. This is because it helps increase levels
of serotonin, which is involved in the sleep cycle.
A large review published in the journal Evidence-Based Complementary and Alternative
Medicine noted that there is evidence to support a sleep-moderating effect of tryptophan,
although research is still mixed. Unlike many over-the-counter sleep medications, tryptophan is
also well-tolerated and associated with minimal side effects, making it a great natural remedy to
help promote better sleep.
Signs of Amino Acid Deficiency (Plus Potential Causes and Complications)
So what is amino acid deficiency, and what causes it? Also known as protein deficiency, this is a
serious condition that occurs when you don’t consume enough amino acids to meet your daily
needs. It can result in a long list of negative symptoms, ranging from reduced muscle mass to
bone loss and beyond. Some of the top symptoms of an amino acid deficiency can include:
 Dry skin
 Splitting hair
 Hair loss
 Brittle nails
 Thinning hair
 Decreased muscle mass
 Impaired growth in children
 Increased appetite
 Decreased immune function
 Bone loss
 Puffiness and swelling
Protein deficiency can affect anyone who doesn’t get enough amino acids in the diet. Older
adults and people with chronic conditions, such as cancer, are at an especially high risk for
protein deficiency because they often have increased protein needs and decreased food intake.
Those following a vegan or vegetarian diet should also plan their diets carefully to ensure they
meet their protein needs by eating a variety of plant-based protein foods.
Food Sources
The best way to ensure you meet your needs for all nine essential amino acids is to include a
wide array of essential amino acids foods in your diet. Common examples of proteins like meat,
fish, poultry, eggs and dairy products are some of the top essential amino acids sources and
typically considered complete proteins. This means they contain all of the essential amino acids.
For vegetarians, quinoa, buckwheat and fermented soy foods like tempeh or natto are also
considered complete proteins.
Keep in mind that, although many plant-based protein sources are considered “incomplete
proteins” because they lack one or more of the essential amino acids, they can be combined with
other foods to help fill in the gaps and make sure you meet your nutritional needs. Therefore, if
you follow a well-balanced diet, it’s easy to get all of the essential amino acids that your body
needs.
So which foods are high in amino acids? Here are a few of the top essential amino acids foods
that you may want to add to your diet:
 Meat: beef, lamb, venison, etc.
 Fish: salmon, tuna, mackerel, sardines, etc.
 Poultry: chicken, turkey, duck, etc.
 Eggs
 Dairy Products: milk, yogurt, cheese
 Fermented Soy: tempeh, natto, miso
 Legumes: lentils, beans, peas
 Whole Grains: quinoa, buckwheat, oats, amaranth, brown rice, etc.
 Nuts: almonds, walnuts, pistachios, etc.
 Seeds: chia seeds, pumpkin seeds, flaxseeds, etc.
Amino Acid Supplements and Dosage
Although amino acids are widely available in a variety of different food sources, you can also
opt for supplementation to get a quick and concentrated boost of amino acids benefits. There are
many different types of supplements available that differ in the type offered as well as the
potential health benefits.
Protein powder supplements like whey protein, hemp protein powder or brown rice protein offer
many essential amino acids that your body needs while delivering a hearty dose of protein.
Collagen or protein powder made from bone broth are two other easy options that can provide a
good amount of protein as well as an array of essential amino acids.
You can also opt for isolated amino acid supplements, such as tryptophan, leucine or lysine.
Each of these has been linked to specific health benefits, and they’re all often used as natural
treatments for conditions like cold sores, depression or insomnia.
Regardless of which type of amino acid supplement you select, be sure to follow the
recommended dosage carefully to avoid unwanted side effects. If you do experience any negative
symptoms, consider decreasing your dosage or discontinuing supplementation and consulting
with a trusted health care practitioner.
History
Asparagine was the first amino acid to be discovered when it was isolated from asparagus
nutrition by French chemists Louis Nicolas Vauquelin and Pierre Jean Robiquet in 1806.
Glycine, leucine and cysteine were soon found in subsequent years, and threonine, the last one to
be discovered, was found in 1935 by William Cumming Rose, the same biochemist who also
determined which are essential and how much the body needs to function and thrive.
In 1902, scientists Emil Fischer and Franz Hofmeister were the first to propose that proteins are
composed of individual amino acids, hypothesizing that bonds are formed between the amino
group of one amino acid and the carboxyl group of another, creating the amino acids structure
known as a protein peptide.
In recent years, research has continued to unearth new ways that amino acids impact your body
as well as a long list of potential benefits associated with supplementation, proving just how
important these compounds can be to health.
Risks and Side Effects
Essential amino acids are necessary for many aspects of health, and a deficiency can cause a long
list of serious side effects and symptoms. Following a well-rounded diet with plenty of essential
nutrients and protein foods is key to preventing a deficiency and ensuring you get enough.
Consuming high amounts of protein from protein-rich food sources is unlikely to cause any
negative side effects. However, it is possible to go overboard and consume too much protein,
especially from protein supplements. Some of the possible side effects of consuming too much
protein include weight gain, kidney issues, constipation and bad breath.
If you notice any of these adverse symptoms or suspect you may have a protein deficiency, it’s
best to consult with your doctor to address any concerns and find the best treatment plan for you.
Final Thoughts
What is an amino acid? There are many different ways to define amino acid compounds, but
amino acids function as the building blocks of protein molecules and make up a large portion of
the cells and tissues in your body.
They can be further broken down into essential and non-essential amino acids. The essential
amino acids definition includes any amino acid that your body is unable to produce on its own,
meaning that it’s required to obtain through food sources instead. Non-essential amino acids, on
the other hand, can be synthesized by your body and are not necessary to consume through the
diet.
How many essential amino acids are there? There are nine different ones, including lysine,
leucine, isoleucine, valine, tryptophan, phenylalanine, threonine, histidine and methionine.
Arginine, alanine, cysteine, glutamate, aspartate, glycine, proline, serine, tyrosine, glutamine and
asparagine are on the list of amino acids that are considered non-essential.
Essential amino acids may help promote weight loss, preserve muscle mass, improve exercise
performance, promote better sleep and enhance your mood.
To be sure you get the amino acids that your body needs, eat a well-balanced, healthy diet rich in
protein foods like meat, fish, poultry, eggs, legumes, nuts and seeds.
2. Protein:
It’s no secret that protein is critical to good health. From forming muscle to creating new
enzymes and hormones, getting enough protein in your diet is key.
Proteins are made up of building blocks called amino acids, which are composed of even smaller
units called peptides.
There are 20 types of amino acids, all of which are important. However, nine of these are
considered essential amino acids because they can’t be produced by your body. The nine
essential amino acids include:
 Histidine
 Isoleucine
 Leucine
 Lysine
 Methionine
 Phenylalanine
 Threonine
 Tryptophan
 Valine
While animal proteins provide adequate amounts of all essential amino acids, plant-based
proteins are typically lacking in one or more. The best way to ensure adequate protein intake is to
include a variety of protein foods in your diet, such as meat, eggs, dairy, nuts and beans.
III. FAT:
Much like carbohydrates, dietary fat has earned an undeservedly bad reputation because of its
association with body fat.
Fat is an essential nutrient that provides energy, boosts the absorption of certain vitamins and
helps protect your organs from damage.
Some types of fat are better than others, however. Trans fats, for example, are a type of fat found
in processed foods, baked goods and shortening. This type of fat has been shown to significantly
increase the risk of heart disease and should be avoided at all costs.
Unsaturated fats, on the other hand, can actually help protect the heart and aid in the prevention
of heart disease.
Healthy sources of fat include nuts, avocados, salmon, olive oil, flaxseed and nut butters.
Including a few servings of these foods per day can help provide the fats your body needs and
protect against disease.
IV. WATER:
The human body can survive for long periods of time without food. In fact, there have been case
studies reporting on some extreme cases of people who have successfully gone without eating for
382 days under medical supervision with no negative side effects. Of course, I’d never
recommend such extreme fasting — I simply point this out to highlight the importance of water.
While you may be able to go without food for quite a while, even just a few days without water
can be detrimental.
Water accounts for a pretty big portion of the body, making up somewhere between 55 percent to
75 percent of your body mass.
It plays an essential role in waste removal, digestion and temperature regulation and makes up a
core component of every cell in your body.
Dehydration can lead to symptoms like dry skin, dizziness, fatigue, a rapid heartbeat and even
death if left untreated.
In addition to the things that you drink, you also take in water through the foods that you eat as
well. Fruits and vegetables, in particular, tend to have a higher water content and can help keep
you hydrated.
V. VITAMINS:
You’ve likely heard all about the importance of vitamins like folate, vitamin C and vitamin A,
among others, so it should come as no surprise that vitamins make the list of essential nutrients.
There are many different types of vitamins, each with its own specific function and role in the
body, but all equally vital for maintaining optimal health.
Vitamin A, for instance, is critical for the health of your eyes and skin, while vitamin K builds
strong bones and is involved in blood clotting.
There may be minute differences in the amounts of specific vitamins for men versus women, but
in general, the essential vitamins that your body needs are:
 Vitamin A
 Vitamin C
 Vitamin D
 Vitamin E
 Vitamin K
 B vitamins, including thiamine, riboflavin, folic acid and vitamin B12
The best way to get in all of these vitamins is to eat a healthy and balanced diet with plenty of
vegetables and fruits. A multivitamin may also be useful to help fill in the gaps if you have a
restrictive diet.
VI. MINERALS:
Much like vitamins, minerals are also important for helping your body function properly and stay
healthy, and each comes with its own specific role.
Iron, for example, is key to the production of red blood cells, phosphorus strengthens the bones
and teeth, and magnesium is a crucial component of more than 300 reactions in the body. The
minerals that your body needs include:
 Sodium
 Iron
 Potassium
 Calcium
 Chloride
 Magnesium
 Phosphorus
 Trace minerals
These can all be obtained through food, so eating a nutritious diet can prevent deficiencies and
make sure you’re getting the minerals that you need.
VII. CALCIUM:
You probably know calcium as the most important nutrient for bone health, and that’s true.
Although there are several nutrients that are key to building strong bones, over 99 percent of the
body’s calcium is found in the bones and teeth.
However, that’s not all calcium is good for. Calcium is also involved in muscle contractions,
nerve function and the movement of blood throughout the body.
Calcium is found naturally in dairy products, leafy greens, white beans, and certain types of fish
like sardines and salmon. Including these foods in your diet is the easiest way to ensure you’re
meeting your daily calcium requirements.
VIII. SODIUM:
Although sodium receives a lot of negative attention for its association with high blood pressure,
it’s actually incredibly important to health.
Sodium regulates fluid balance and blood volume while also keeping your nerves and muscles
working correctly.
Of course, sodium should be included in moderation as excessive amounts can lead to high blood
pressure in some people.
The most recent Dietary Guidelines for Americans recommend limiting sodium intake to less
than 2,300 milligrams per day, which equates to about one teaspoon of salt.
Sodium is found naturally in many foods, including seeds, nuts, vegetables, meats, grains and
legumes. Intake of high-sodium foods like frozen and ultra-processed foods, salty snacks, and
canned meats with added salt should be minimized.
IX. POTASSIUM:
Potassium is an essential electrolyte that helps maintain fluid balance and blood pressure. It also
is necessary for muscle contractions, heart health and regulating the pH level of your blood to
prevent it from becoming too acidic.
While most people instantly associate potassium with bananas, potassium is actually found in a
wide variety of other vegetables and fruits as well.
Spinach, tomatoes, potatoes, avocados, salmon and sweet potatoes are all other excellent sources
of potassium.
X. OMEGA-3 FATTY ACIDS:
From optimizing brain health to preventing heart disease, omega-3 fatty acids are a vital
component of many aspects of health.
Omega-3 fatty acids are a type of polyunsaturated fat that are considered an essential fatty acid.
This means that, unlike other types of fatty acids, your body can’t synthesize omega-3 fats and
needs to obtain them from food.
Varieties of fatty fish, such as salmon, mackerel and sardines, are the best source of omega-3
fatty acids. These contain the active forms of omega-3 fats that can be easily used by the body.
Some plant foods, such as chia seeds, flax and walnuts, also contain omega-3s. However, they
contain a form of omega-3 fatty acid that is converted only in small amounts to the more active
forms.
You should include one to two servings of fish in your diet each week to help meet your omega-
3 fatty acid needs. Otherwise, consider taking a fish oil or algae supplement to get some omega-
3s into your day.
XI. VITAMIN D:
Also known as the “sunshine vitamin,” getting enough vitamin D is incredibly important.
Vitamin D is a fat-soluble vitamin necessary for the absorption of calcium and can promote good
bone health, making it an especially important vitamin for women to help prevent osteoporosis.
Additionally, some research shows that vitamin D could strengthen the immune system and
influence muscle function.
This fat-soluble vitamin is produced in the skin as a result of sun exposure and can be obtained in
small quantities through foods like mushrooms, eggs and fish.
Those who have dark skin, are obese or get limited exposure to sunlight are at a greater risk for
vitamin D deficiency. For these individuals, supplementation can be beneficial to prevent
deficiency.
Top Sources
It may seem like cramming all of these essential nutrients into your diet would take a great deal
of time, effort and energy. Luckily, it’s actually much simpler than it seems to get what you need
each day with minimal effort required.
Although the types and sources of nutrients were listed earlier, there’s no need to meticulously
follow any specific list or guide to have a healthy diet. In fact, by simply following a diet rich in
whole foods with plenty of fruits, vegetables, whole grains, lean proteins and a few servings of
fish each week, you’ll be getting a hearty dose of the daily essential nutrients you need with
every meal.
These foods are the most nutrient-dense and can supply a concentrated amount of micronutrients
with each serving.
Although most people can get all the nutrients they need from food, if you have a restrictive diet
or need an extra boost, you can also consider a multivitamin or supplementation to help meet
your needs.
Interesting Facts
Deficiencies of essential nutrients have been documented for centuries, although we are just
recently beginning to gain a deeper understanding of the complexities of these nutrients.
In ancient Greece, philosophers developed a concept called humoralism in which it was believed
that a deficiency in one of four essential “humors,” or bodily fluids, could lead to negative
effects on health.
Later on, the link between food and health began to be established. In the 18th century, scurvy
was a major cause of death among British sailors. Scurvy can lead to bleeding gums, fatigue and
bruising, and is caused by vitamin C deficiency.
Sailors began routinely chugging lime juice as a method to get in a concentrated dose of vitamin
C and ward off scurvy.
In recent years, more and more research trials have been conducted to illustrate just how
important essential nutrients are to health.
Today, as the powerful effects of nutrition come to light, the emphasis continues to switch from
treatment to prevention through nutrient-rich foods and a healthy lifestyle.
Risks and Precautions
Getting your essential nutrients through whole food sources is always preferable, but there may
be some cases in which supplementation is needed. However, it’s always best to consult with
your doctor before starting any new supplement, especially if you have underlying health
conditions.
Additionally, keep in mind that moderation is key and just because a nutrient is considered
essential doesn’t necessarily mean that more is always better.
Too many carbohydrates, for example, can lead to spikes and crashes in blood sugar, while too
much water can lead to a condition called water intoxication, which can be dangerous. Other
vitamins and minerals like iron, potassium and vitamin A can also be dangerous as well.
Enjoy moderate amounts of all of the essential nutrients you need to achieve better health and
well-being.

Final Thoughts
 Essential nutrients are essential to health. They may come with plenty of health benefits, but
most importantly, they help sustain your body and allow it to grow, develop and thrive.
 While it may seem daunting to comb through a long list of food nutrients and their sources and
functions, eating healthy and squeezing in all the essential nutrients you need doesn’t have to be
challenging.
 Eating a well-balanced, healthy diet rich in fruits, vegetables, whole grains and lean proteins is
enough for most people to get all of the nutrients, vitamins and minerals that they need.