Nutrients You Need, How Much, From Where

While we may think we’re eating right, we may be missing fundamental vitamins and minerals our bodies need to stay strong and function properly. It’s important to eat a balanced diet but even more important to understand exactly what we’re consuming. Read on to discover 10 essentials for the human body, the amount we should consume, and where to find them.

Vitamin K 

One of the most forgotten vitamins, Vitamin K is found in leafy green vegetables and is the key ingredient in blood clotting. Women need around 90 micrograms of Vitamin K daily and men need around 120 micrograms daily. If you’re lacking Vitamin K, nosebleeds and brittle bones may be the result. 


Calcium promotes bone health and protects both the heart and arteries. Women and men should have around 1,000 milligrams daily and women over 50 and men over 70 should have an estimated 1,200 milligrams daily. Calcium is found mostly in dairy products including yogurt, cheese and milk. Non-dairy foods tofu, orange juice and cereal also contain calcium. If you’re a vegetarian or vegan, it’s important to pay extra attention to your calcium intake.  

Vitamin D   

Vitamin D, which helps build and maintain strong bones, is produced by the skin when we’re exposed to sunlight and is also found in foods such as salmon, tuna, and orange juice. It is estimated that we should intake around 600 units of Vitamin D daily. Spending an hour outside everyday is actually beneficial to you if you wear sunscreen and prevent sunburn.  

Vitamin A 

Vitamin A promotes eyesight health and plays an important role in immunity. To ensure you’re consuming the proper amount, between 700-900 milligrams daily, eat a plethora of leafy, multi-colored vegetables.  

Vitamin C  

Vitamin C keeps your immune system strong, lowers the risk of cancer, and promotes healing. Found in broccoli, kale and citrus fruits, Vitamin C should make up between 75 and 90 milligrams of our daily food intake. 


Fiber helps promote digestion and protects against heart disease and type 2 diabetes. Studies suggest that a healthy diet should consist of around 28 to 30 grams of fiber daily. Fiber rich foods include whole grains, cereals, nuts, fruits and vegetables.

Vitamin E 

Vitamin E may help prevent cancer, and helps stabilize oxygen molecules in the body. We should consume around 15 milligrams of Vitamin E daily. Vitamin E can be found in nuts, avocados, and safflower oil. If you have a Vitamin E deficiency, you may experience nerve damage. 


Found in potatoes, tomatoes, green veggies, and bananas, potassium is essential for bodily function. In fact, research shows that low potassium levels may increase the risk of kidney stones and osteoporosis. In addition, potassium aids in muscle repair. Adults should have around 4,700 milligrams of potassium daily.  

Don’t waste time on empty calories or eating foods that don’t benefit your body. Keep these nutrients in mind when making food decisions and enjoy all the deliciousness and goodness they offer! 

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This article is made available for general, entertainment and educational purposes only. The opinions expressed herein do not necessarily reflect those of The Joint Corp (or its franchisees and affiliates). You should always seek the advice of a licensed healthcare professional.