Nutrients

Nutrients work as building blocks for your body and help contribute to good health by promoting growth, providing energy and regulating body functions. Learn more about the nutrients in the foods you eat—from vitamin A to zinc. Find nutrition facts, food sources of specific nutrients, and other helpful information aimed at helping you build a healthy diet!

Macronutrients:

Variety of breads in bowls on top of table.

Carbohydrates

Oil in glass bottle and small glass.

Fats

Grilled chicken with lime and quinoa sweet potato salad.

Protein

(Proteína)

Carton of six brown eggs on white counter top with blue and white dishtowel.

Protein Recommendations

(Recomendaciones sobre la proteína)



Micronutrients:

Vitamins

Whole sweet potatoes stacked on each other with parsley on the side.

Vitamin A

Peas in a bowl, some still in pod.

Vitamin B1 (Thiamin)

Pile of breads stacked on top of each other.

Vitamin B2 (Riboflavin)

Bread with peanut butter spread on top.

Vitamin B3 (Niacin)

Wood cutting board with avocado, jalapeno, tomatoes, spinach, arugula, eggs, mushrooms and scallions.

Vitamin B5 (Pantothenic Acid)

Salad with chickpeas and finely chopped vegetables. Garnished with herbs.

Vitamin B6

Egg cracked open showing raw yolk inside.

Vitamin B7 (Biotin)

Colander with washed spinach on top of towel.

Vitamin B9 (Folate)

Frozen berries on top of pink smoothie, with mint and a paper straw.

Vitamin B12

Half of orange sliced open.

Vitamin C

Pile of brown mushrooms.

Vitamin D

Sun flower seeds in small wooden bowl.

Vitamin E

Chopped kale in bowl with dressing and seasonings.

Vitamin K



Minerals

Plain yogurt topped with raw oatmeal and cut berries. A side dish with whole berries is nearby.

Calcium

Tall bottle, small pitcher and small glass filled with milk.

Iodine

Array of iron rich foods, including salmon, chicken, nuts, seeds, strawberries, leafy greens and broccoli on cutting boards.

Iron

Box of fresh leafy greens and beets.

Magnesium

Pile of bananas.

Potassium

Sushi and sashimi rolls on a bamboo board.

Selenium

Basket of fruit, including green grapes, bananas, peaches, apples, red grapes and apricots.

Sodium

Oysters cracked open on white table.

Zinc

Phytonutrients: