The Health Blog

Eatingwell.com lists the 11 essential nutrients and how are they needed in the body.

1. Beta Carotene

What it does:

In the body, beta carotene is converted to vitamin A, a nutrient essential for healthy vision, immune function and cell growth. It also acts as an antioxidant that neutralizes free radicals.

How much you need:

There’s no RDA for beta carotene.

Food Sources of Beta Carotene:

Eat plenty of dark green vegetables and orange vegetables and fruits (papaya, mango) weekly to meet your vitamin A needs and reap beta carotene’s potential antioxidant benefits.

2. B12

What it does:

Vitamin B12 is used in making DNA, the building block of genes, and in maintaining healthy nerve and red blood cells.

How much you need:

2.4 micrograms a day for people 14 and older provides all the body needs—although some researchers have argued that a daily intake of 6 micrograms would ensure absorption.

Food sources of B12:

B12 is bound to protein, so foods like meat, fish, eggs and dairy products like yogurt and milk are the principle sources.

3. Chromium

What it does:

Chromium is required by the body for the process that turns food into usable energy, helping insulin prime cells to take up glucose.

How much you need:

Despite disappointing findings on chromium supplements and weight loss, the body still needs it. The daily recommended intake for adults is 50 to 200 mcg.

Food sources of chromium:

Best sources of chromium are whole-grain breads and cereals, meat, nuts, prunes, raisins, beer and wine.

4. Vitamin K

What it does:

Vitamin K is used by the body to produce an array of different proteins. Some of them are used to create factors that allow blood to coagulate—critical in stemming bleeding and allowing cuts and wounds to heal.

How much you need:

The current recommended daily intake of vitamin K is 90 micrograms for women and 120 for men. Luckily, vitamin K deficiency is extremely uncommon.

Food Sources of Vitamin K:

Kale, spinach, broccoli, asparagus, arugula, green leaf lettuce, soybean oil, canola oil, olive oil and tomatoes.

5. Potassium

What it does:

Potassium is involved in almost every vital body process: maintaining blood pressure, heart and kidney function, muscle contraction, even digestion.

How much you need:

Surveys show that most Americans get less than half the recommended amounts of potassium, which is 4,700 milligrams (mg) daily for adults and teens.

Food sources of potassium:

Foods that are closest to their original states are best, so be sure to choose whole, unprocessed foods as often as possible, especially fruits and vegetables, low-fat dairy products, whole grains, fish and lean meats.

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