Nutrients

Overview of all the Macro and Micronutrients

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This table provides a comprehensive overview of all the essential macro and micronutrients, along with other nutrients, for a healthy and balanced diet.

Micronutrients

Here is a comprehensive overview of all the micronutrients that the human body needs, divided into various categories.

This list includes vitamins, minerals, trace elements, essential fatty acids, amino acids, and other important nutrients.

1. Vitamins

1.1. Fat-Soluble Vitamins

  • Vitamin A
    • Retinol (active form)
    • ß-Carotene
    • Carotenoids
  • Vitamin D
    • Vitamin D2 (Ergocalciferol)
    • Vitamin D3 (Cholecalciferol)
  • Vitamin E
    • Tocopherols
    • Tocotrienols
  • Vitamin K
    • Vitamin K1 (Phylloquinone)
    • Vitamin K2 (Menaquinone)

1.2. Water-Soluble Vitamins

  • Vitamin C
    • Ascorbic acid
  • Vitamin B1
    • Thiamine
  • Vitamin B2
    • Riboflavin
  • Vitamin B3
    • Niacin
    • Nicotinic acid
    • Nicotinamide
  • Vitamin B5
    • Pantothenic acid
  • Vitamin B6
    • Pyridoxine
    • Pyridoxal
    • Pyridoxamine
  • Vitamin B7
    • Biotin
  • Vitamin B9
    • Folic acid
    • Folate
  • Vitamin B12
    • Cobalamin

2. Minerals

2.1. Major Minerals (required in larger amounts by the body)

  • Potassium
  • Calcium
  • Magnesium
  • Sodium
  • Phosphorus
  • Sulfur
  • Chloride

2.2. Essential Trace Elements

  • Chromium
  • Iron
  • Iodine
  • Copper
  • Manganese
  • Molybdenum
  • Selenium
  • Zinc

2.3. Trace Elements (less essential)

  • Boron
  • Fluoride
  • Silicon
  • Vanadium

3. Fatty Acids

3.1. Omega-3 Fatty Acids (essential)

  • ALA (Alpha-Linolenic Acid)
  • EPA (Eicosapentaenoic Acid)
  • DHA (Docosahexaenoic Acid)

3.2. Omega-6 Fatty Acids (essential)

  • Linoleic acid
  • Arachidonic acid

3.3. Omega-9 Fatty Acids (non-essential but important)

  • Oleic acid

4. Amino Acids and Related Substances

4.1. Essential Amino Acids (must be obtained through diet)

  • L-Arginine
  • L-Ornithine
  • L-Cysteine
  • N-Acetylcysteine
  • L-Glutamine
  • L-Glutamic acid
  • Glycine
  • L-Lysine
  • L-Methionine
  • S-Adenosylmethionine
  • L-Phenylalanine
  • L-Tyrosine
  • L-Tryptophan

4.2. Branched-Chain Amino Acids (BCAAs)

  • Leucine
  • Isoleucine
  • Valine

4.3. Other Amino Acids and Related Substances

  • L-Carnitine
  • Carnosine
  • ß-Alanine
  • Glutathione
  • Creatine
  • Taurine
  • Low-Molecular Weight Proteins

5. Fats and Antioxidants

  • Coenzyme Q10 (Vitamoid)
  • Alpha-Lipoic Acid
  • Astaxanthin
  • Lutein
  • Zeaxanthin

6. Other Nutrients

  • Choline
  • Lecithin
  • Phosphatidylserine
  • Betaine
  • ß-Glucan
  • Melatonin

7. Phytochemicals (Secondary Plant Compounds)

  • Polyphenols
    • Flavonoids
    • Phenolic acids
    • Resveratrol
    • Quercetin
    • Catechins

Summary and Notes:

  • Essential Nutrients: The vitamins, minerals, fatty acids, and amino acids listed above are essential nutrients that the body cannot produce or cannot produce in sufficient amounts. They must be obtained through diet.
  • Non-Essential Nutrients: Some nutrients, like omega-9 fatty acids, lecithin, or polyphenols, are important for health but can be synthesized by the body or are not strictly required from external sources to maintain good health.
  • Antioxidants: Many of the mentioned nutrients, particularly Vitamin C, Vitamin E, Coenzyme Q10, Alpha-Lipoic Acid, and Polyphenols, act as antioxidants and play an important role in protecting the body from oxidative stress and cell damage.
  • Zinc, Iron, and Copper: These minerals are included in the list of essential trace elements as they are required in small amounts and are crucial for various body functions, including immune function and oxygen transport.

This overview includes all the essential micronutrients required by the human body to function and remain healthy. The list also considers secondary plant compounds, which provide health benefits, even though they are not necessarily “essential” in the classical sense.