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List of some important Nutrients, daily requirement, Functions, and their sources

Nutrients are such a chemical formation contained in a food that is essential for our body to survive, grow and reproduce. There are different types of nutrients such as Protein, Carbohydrates, Fiber, Vitamins, and minerals etc. Different Foods have different types of nutrients in different quantities. The nutrient chart given below gives a basic idea of our requirements for nutrition.

Nutrients Chart
NutrientDaily needFunctionSource
Carbohydrates130 genergy production, energy storage, building macromolecules, sparing proteinmilk, popcorn, potatoes, cookies
Fibers38 gbody’s use of sugars, helping to keep hunger and bloodwhole grains, whole fruits and vegetables, legumes, and nuts.
Linoleic acid (omega 6)17 gskin and hair growth, maintain bone health, regulate metabolismsunflower, safflower, soy, sesame, and corn oils.
ProteinWeight gm/1000repair cells and make new onesMilk, beans, egg, cheese, dairy food.
alpha-linolenic acid (omega-3)1.6 gdecrease the risk of heart disease by helping to maintain normal heart rhythm flaxseed oil, and in canola, soy, perilla, and walnut oils
Vitamin A2900 μgbody’s natural defense against illness and infection (the immune systemyellow, red and green (leafy) vegetables, such as spinach, carrots, sweet potatoes and red peppers
Vitamin C
90 mg
 protect cells and keeping them healthycitrus fruits, tomatoes and tomato juice, and potatoes
Vitamin D3 (as cholecalciferol)5–15 μghelps your body absorb calcium and phosphorus flesh of fatty fish
Vitamin E (as alpha tocopherol)15 mgact as an antioxidantNuts, seeds, and vegetable oils
Vitamin K120 μgvarious proteins that are needed for blood clotting and the building of bonesgreen leafy vegetables – such as broccoli and spinach
Thiamin1.2 mgthe body’s cells change carbohydrates into energywhole grains, meat, and fish
Riboflavin1.3 mghelp the body to convert food (carbohydrates) into fuel (glucose), which is used to produce energy.eggs, organ meats (kidneys and liver), lean meats, and milk
16 mg
help our cells grow and functionMany vegetables, fruits, whole grains, and dairy products 
Vitamin B6
1.3 mg
Make antibodiespotatoes other starchy vegetables, and fruit
Folic acid5400 μgrevenging and treating low blood levels of folate (folate deficiency) and high blood levels of homocysteineoranges, whole-wheat products, liver, asparagus, beets, broccoli, brussels sprouts, and spinach
Vitamin B122.4 μgto form red blood cells and DNASpinach, Beetroot, Potatoes, Mushrooms, alfalfa, banana
Pantothenic acid
5 mg
convert nutrients into energy and to make and break down fatspoultry, seafood
30 μg
metabolize carbohydrates, fats, and amino acids, the building blocks of protein seeds, nuts, and certain vegetables
1,000–1,200 mg
blood clotting, helping muscles to contract, and regulating normal heart rhythmsmilk, cheese, and other dairy foods
35 μg
breakdown of fats and carbohydratesgrain products, fruits, vegetables, nuts, spices
Copper900 μgworks with iron to help the body form red blood cells.whole grains, beans, nuts, potatoes
4 mg
reduce tooth decayGrapes, Raisins
150 μg
 makes the thyroid hormones thyroxine and triiodothyronineStrawberries, Cranberries and Pineapple
Iron8 mgoxygen transport and storagecarrots
Magnesium400–420 mghelps to maintain normal nerve and muscle functionPrickly Pears
2.3 mg
helps the body form connective tissue, bones, blood clotting factors, and sex hormonewhole grains, clams, oysters, mussels, nuts, soybeans and other legumes, rice
45 μg
process proteins and genetic material like DNAblack-eyed peas and lima beans
700 mg
the growth, maintenance, and repair of all tissues and cellsmilk and milk products and meat and alternatives, such as beans, lentils, and nuts.
55 μg
 help to make DNA and protect against cell damage and infectionsProtein foods from animals
11 mg
needed for the body’s defensiveavocados, blackberries, pomegranates, raspberries, guavas, cantaloupes, apricots, peaches, kiwifruit, and blueberries

μg = microgram (one millionth (1×10−6) of a gram)

mg = milligram ( a thousandth of a gram)

g =gram

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