Essential Nutrients Cheat Sheet: Your Guide to Nutritional Gold

I've created these straightforward nutrient guides to help you make sense of nutrition without needing a biochemistry degree. Each sheet breaks down:

• What each nutrient does in your body
• Where to find it in everyday foods
• Interesting facts and absorption tips These aren't meant to replace personalized nutrition advice from your healthcare provider, but they can help you understand why certain foods make you feel the way they do and help you make more informed choices at the grocery store. Download these sheets, print them for your refrigerator, or bookmark them on your phone for quick reference when you're planning meals or curious about a particular nutrient.

Your one-stop reference for the nutrients your body craves and where to find them

Water-Soluble Vitamins: The Quick Departures

These vitamins don't stick around—your body uses what it needs and flushes the rest. Think of them as temporary visitors rather than permanent residents.

Vitamin C (Ascorbic Acid)

What it does: The body's maintenance crew chief—builds collagen for skin and blood vessels, supports immune function, and acts as an antioxidant protecting your cells from damage.

Food sources:

• Citrus fruits (oranges, grapefruits)
• Bell peppers (especially red ones)
• Strawberries
• Kiwi
• Broccoli
• Brussels sprouts

Fun fact: Sailors once carried limes on long voyages to prevent scurvy, earning British sailors the nickname "limeys."

B Vitamins: The Energy Team

Vitamin B1 (Thiamin)

What it does: Your body's energy converter, transforming food into fuel.

Food sources:

• Whole grains
• Pork
• Legumes
• Seeds (especially sunflower)
• Nuts

Vitamin B2 (Riboflavin)

What it does: The cellular handyman, helping repair and maintain tissues.

Food sources:

• Milk and dairy products
• Eggs
• Green leafy vegetables
• Mushrooms
• Almonds

Vitamin B3 (Niacin)

What it does: The body's metabolic manager, helping over 400 enzymes do their jobs.

Food sources:

• Chicken and turkey
• Tuna and salmon
• Peanuts
• Mushrooms
• Green peas

Vitamin B5 (Pantothenic Acid)

What it does: The stress responder, helping produce stress hormones.

Food sources:

• Avocados
• Mushrooms
• Sweet potatoes
• Legumes
• Chicken

Vitamin B6 (Pyridoxine)

What it does: The multitasker—helps make red blood cells, neurotransmitters, and over 100 enzyme reactions.

Food sources:

• Chickpeas
• Tuna
• Salmon
• Potatoes
• Bananas
• Turkey

Vitamin B7 (Biotin)

What it does: The beauty vitamin—supports healthy hair, skin, and nails.

Food sources:

• Eggs (especially yolks)
• Nuts and seeds
• Sweet potatoes
• Avocados
• Cauliflower

Vitamin B9 (Folate/Folic Acid)

What it does: The DNA helper—crucial for cell division and preventing birth defects.

Food sources:

• Dark leafy greens
• Asparagus
• Brussels sprouts
• Avocados
• Beans and lentils
• Fortified grains

Vitamin B12 (Cobalamin)

What it does: The nerve protector and blood cell builder.

Food sources:

• Animal products only: meat, fish, dairy, eggs
• Nutritional yeast (fortified)
• Some fortified plant milks and cereals

Caution: Vegetarians and vegans need to supplement or consume fortified foods.

Fat-Soluble Vitamins: The Stayers

Unlike their water-soluble cousins, these vitamins are stored in your fatty tissues and liver. Think of them as long-term residents that can accumulate over time.

Vitamin A (Retinol, Beta-Carotene)

What it does: The vision guardian and immune supporter.

Food sources:

• Liver
• Sweet potatoes
• Carrots
• Spinach
• Kale
• Mangoes
• Apricots

Pro tip: Eat your orange and dark green veggies with a little fat to help absorption.

Vitamin D (Calciferol)

What it does: The bone builder and mood lifter—helps calcium absorption and supports immune function.

Food sources:

• Sunlight exposure (your skin makes it!)
• Fatty fish (salmon, mackerel)
• Egg yolks
• Mushrooms (exposed to UV light)
• Fortified milk and cereals

Worth noting: Many people are deficient, especially in northern climates in winter.

Vitamin E (Tocopherol)

What it does: The cellular bodyguard—protects cells from oxidative damage.

Food sources:

• Nuts and seeds (especially almonds and sunflower seeds)
• Vegetable oils
• Spinach
• Broccoli
• Avocados

Vitamin K (Phylloquinone, Menaquinone)

What it does: The clotting controller—essential for blood coagulation and bone health.

Food sources:

• Leafy greens (kale, spinach, collards)
• Brussels sprouts
• Broccoli
• Fermented foods (natto)
• Soybeans

Essential Minerals: The Body's Building Blocks

Macrominerals (Needed in larger amounts)

Calcium

What it does: The skeletal support—builds bones and teeth, aids muscle function, nerve transmission.

Food sources:

• Dairy products (milk, yogurt, cheese)
• Fortified plant milks
• Sardines and canned salmon (with bones)
• Leafy greens (kale, bok choy)
• Almonds
• Tofu (made with calcium sulfate)

Magnesium

What it does: The relaxation mineral—involved in over 300 biochemical reactions, muscle and nerve function.

Food sources:

• Dark chocolate (70%+ cocoa)
• Avocados
• Nuts (especially almonds)
• Legumes
• Tofu
• Whole grains
• Leafy greens

Potassium

What it does: The pressure regulator—maintains fluid balance and helps control blood pressure.

Food sources:

• Bananas
• Potatoes
• Sweet potatoes
• Tomatoes
• Oranges
• Avocados
• Beans

Sodium

What it does: The fluid balancer—helps maintain fluid balance and supports nerve and muscle function.

Food sources:

• Table salt
• Processed foods
• Cheese
• Olives
• Canned soups and vegetables

Caution: Most people consume too much, not too little.

Phosphorus

What it does: The bone partner—works with calcium for bone and teeth health, part of DNA and cell membranes.

Food sources:

• Dairy products
• Meat and poultry
• Fish
• Nuts and seeds
• Beans
• Whole grains

Trace Minerals (Needed in smaller amounts)

Iron

What it does: The oxygen carrier—helps red blood cells transport oxygen throughout the body.

Food sources:

• Red meat
• Poultry
• Seafood
• Beans and lentils
• Spinach
• Tofu
• Fortified cereals

Pro tip: Consume with vitamin C foods to enhance absorption of plant-based iron.

Zinc

What it does: The immunity zinc—supports immune function, wound healing, and sense of taste and smell.

Food sources:

• Oysters (highest source)
• Red meat
• Poultry
• Beans
• Nuts
• Whole grains
• Dairy

Iodine

What it does: The metabolism master—essential for thyroid function.

Food sources:

• Iodized salt
• Seaweed
• Fish and seafood
• Dairy products
• Eggs

Selenium

What it does: The antioxidant ally—works with vitamin E to protect cells from damage.

Food sources:

• Brazil nuts (just 1-2 provide the daily requirement)
• Seafood
• Turkey
• Chicken
• Eggs
• Whole grains

Copper

What it does: The iron helper—assists with iron absorption and red blood cell formation.

Food sources:

• Shellfish
• Nuts and seeds
• Whole grains
• Chocolate
• Avocados
• Liver

Manganese

What it does: The bone builder and antioxidant supporter.

Food sources:

• Whole grains
• Nuts
• Leafy vegetables
• Teas
• Tropical fruits

Chromium

What it does: The blood sugar helper—assists insulin in regulating blood glucose.

Food sources:

• Whole grains
• Broccoli
• Green beans
• Nuts
• Egg yolks

Essential Fatty Acids: The Good Fats

Omega-3 Fatty Acids

What they do: The brain boosters and inflammation fighters.

Food sources:

• Fatty fish (salmon, mackerel, sardines)
• Flaxseeds and flaxseed oil
• Chia seeds
• Walnuts
• Soybeans
• Algae (for vegetarians/vegans)

Omega-6 Fatty Acids

What they do: Support skin health, blood clotting, and immune response.

Food sources:

• Vegetable oils (corn, safflower, soybean)
• Nuts and seeds
• Poultry
• Eggs

Balance note: Most people get plenty of omega-6 but not enough omega-3.

Essential Amino Acids: The Protein Building Blocks

Your body can't make these nine amino acids, so they must come from diet:

1. Histidine: For tissue growth and repair
2. Isoleucine: For immune function and energy regulation
3. Leucine: For muscle growth and repair
4. Lysine: For hormone production and calcium absorption
5. Methionine: For detoxification and metabolism
6. Phenylalanine: For neurotransmitter production
7. Threonine: For protein balance and immune function
8. Tryptophan: For serotonin production and sleep regulation
9. Valine: For muscle metabolism and tissue repair

Complete protein sources (containing all essential amino acids):

• Animal products (meat, poultry, fish, eggs, dairy)
• Quinoa
• Buckwheat
• Soy products (tofu, edamame)

Complementary proteins (combine for complete amino acid profile):

• Rice + beans
• Whole grain bread + peanut butter
• Hummus + whole wheat pita

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Special Populations and Nutrient Needs

Pregnancy

Extra focus on:

• Folate/folic acid (neural tube development)
• Iron (increased blood volume)
• Calcium (fetal bone development)
• Omega-3s (brain development)
• Vitamin D (bone development)

Adults 50+

Extra focus on:

• Vitamin B12 (absorption decreases with age)
• Calcium and vitamin D (bone maintenance)
• Potassium (blood pressure regulation)
• Fiber (digestive health)

Plant-Based Diets

Extra focus on:

• Vitamin B12 (supplement needed)
• Iron (plant forms less bioavailable)
• Zinc (plant forms less bioavailable)
• Omega-3s (ALA sources or algae-based EPA/DHA)
• Vitamin D (if limited sun exposure)

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Remember: Food first, supplements second. While this guide highlights key nutrients and their sources, always aim for a varied, colorful diet focused on whole foods for optimal nutrition. When considering supplements, consult with a healthcare provider.