Nutrients are essential substances that the body cannot produce on its own and must be obtained through diet.
Nutrients are essential substances that play an essential role in human and plant growth and health, including plants, animals and humans. Nutrients can be found both in soil and water sources.
Calcium
Calcium is commonly recognized for its benefits to bone health; however, this nutrient also aids blood clotting processes, facilitates nerve transmission messages and supports hormone release.
Calcium can be found naturally in foods like dairy products and supplements like Tums; too much calcium may also lead to bloating, constipation and kidney stones.
Phosphorus
Phosphorus is an essential mineral needed for bone health and the proper functioning of other body functions. Phosphorus plays an essential role in building strong, resilient bones. Additionally, it’s necessary for calcium balance as well as maintaining other essential bodily processes.
Animal studies demonstrate that high intakes of dietary phosphorus can negatively impact bone health. This may be because phosphate (Pi) reduces calcium absorption by binding to CASR receptors.
Phosphorus is often added to food products to maintain texture and freshness, including frozen meals and dry mixes, packaged meats, baked goods and some yogurt (with phosphate additives) [1]. Unfortunately, phosphorus additives are rarely listed on food labels.
Magnesium
Magnesium is an essential mineral, functioning both as an anti-spasmodic and aiding calcium absorption. According to research, higher magnesium intake from food or supplements was linked with greater bone mineral density among postmenopausal women.
Surveys reveal that many adults may be at risk of insufficient magnesium intakes. This is especially prevalent among older adults who tend to consume poorer diets and use medications which disrupt magnesium absorption or excretion processes.
Vitamin D
Vitamin D is an essential fat-soluble secosteroid required for increasing intestinal absorption of calcium and other minerals, as well as for controlling the renin-angiotensin-aldosterone system (and blood pressure regulation), cell growth and inflammatory pathways.
Vitamin D deficiency leads to rickets, an infectious condition characterized by soft bones and deformities in the skeleton. Furthermore, its lack can be linked with fat malabsorption conditions like liver disease or Crohn’s disease.
Vitamin C
Vitamin C is a water-soluble vitamin found in citrus fruits and vegetables as well as some processed foods, and must be obtained through diet regularly in order for our bodies to benefit. Unfortunately, Vitamin C cannot be stored by our bodies so its consumption must occur through food sources only.
Registered dietitian Devon Peart describes the many proven ways vitamin C helps support immunity, skin and eye health – in addition to treating and preventing colds.
Vitamin B6
Vitamin B6 is necessary for healthy red blood cell formation and for numerous enzyme reactions, as well as helping to lower homocysteine levels and therefore lowering heart disease risk.
Studies indicate that vitamin B6 may help alleviate mood-related symptoms associated with PMS such as depression and irritability, possibly helping women feel better overall. Studies also support its benefits against mood disorders associated with pregnancy such as anxiety.
Vitamin B12
Vitamin B12 can be found in animal products like red meat and fish as well as fortified plant milks, breakfast cereals, and nutritional yeast. Additionally, this nutrient can also be purchased as both dietary supplements and prescription medication.
Some observational evidence links lower vitamin B12 concentrations or intakes with an increased risk of cancer; however, limited clinical trials do not support this association.
Zinc
Zinc is one of the body’s two most abundant trace minerals and present in every cell. It plays an integral part in bone health, immunity and reproduction as well as neurological function and wound healing processes, supporting taste and smell systems as well as taste memory.
Studies have demonstrated that zinc supplementation increases bone formation markers while simultaneously decreasing bone resorption markers. Furthermore, it improves both blood sugar and cholesterol levels among those living with type 2 diabetes.
Selenium
Numerous clinical studies have linked selenium intake with bone health. One such cross-sectional analysis suggested that higher selenium consumption was linked with decreased risk for osteoporosis.
Many whole grains; dairy products (milk and yogurt); meat; fish; and eggs contain selenium, but geographic variations in soil content can drastically change its levels in foods; hence the need for selenium supplements as dietary aids.
Copper
Copper is an essential trace mineral that aids the body in producing red blood cells and maintaining nerve and immune system health. Copper also assists the body with collagen formation and iron absorption.
Copper can be found both in food sources and as dietary supplements; however, food should always be the first line of defense against imbalance and toxicity from supplements.
