The food we eat provides our body with the essential nutrients we need to survive and thrive. With over 90 nutrients identified as essential for human health so far, understanding how to meet your nutritional needs through a diet can be confusing.
But research shows that certain nutrients, in particular, have an important role in supporting optimal physical and mental performance.
Getting enough of these top 10 nutrients should be a priority if you want to feel your best every day. Read on to learn why each one matters and how to recognize symptoms that you may not be getting the right amounts. Plus, get tips on dietary sources for each essential vitamin and mineral, along with groups at higher risk for deficiencies.
1: Calcium
Calcium is best known for building strong bones and teeth. But this mineral also aids your circulatory, muscular, and nervous systems to properly function. Research suggests calcium may help reduce blood pressure, preserve bone mineral density, prevent osteoporosis, and possibly reduce colon cancer risk.
Many experts recommend 1,000 mg per day as an adequate calcium intake goal for most adults.
For certain groups, including women over 50 and those at risk for osteoporosis, the recommended dietary allowance increases to 1,200 mg daily. Adolescents and young adults with developing skeletal systems also have higher calcium needs.
Insufficient calcium intake over long periods can contribute to:
- Body’s inability to regulate blood pressure
- Increased PMS symptoms
- Higher fracture risk
- Tooth decay
- Leg cramps
Dietary Sources of Calcium:
Fortified non-dairy milk or orange juice, soybeans, tofu, leafy greens, almonds, and canned fish with bones also supply varying amounts.
2: Vitamin D
Critical for calcium absorption and promoting bone health, vitamin D aids many other body processes too.
These diverse functions include regulating immune function, inflammation, blood pressure, blood sugar metabolism, and neuromuscular and cardiovascular health. There is also some evidence linking optimal vitamin D status to reduced risks for certain cancers, autoimmune diseases, respiratory infections, and more.
Because few foods naturally contain vitamin D, skin exposure to ultraviolet rays from sunlight enables most people’s bodies to synthesize adequate amounts. However, those with darker complexions, who live farther from the equator, work indoors consistently, always wear sunblock outside, or cover up most of their skin for cultural reasons often cannot produce enough. Older adults and exclusively breastfed babies are also at higher risk for deficiency.
Some effects of prolonged vitamin D deficiency can include:
- Depression or frequent sickness
- Bone/back pain
- Fatigue and weakness
- Frequent bone fractures
- Impaired wound healing
- Muscle cramps or twitching
Dietary Sources of Vitamin D:
Though amounts vary greatly, foods providing some vitamin D include fatty fish (salmon, sardines), fish liver oils, fortified dairy products or juice, beef liver, egg yolks, and certain mushrooms.
Consider oral supplements with doses tailored by a healthcare professional if at risk for inadequate sun exposure or absorption.
3: Potassium
Key for fluid balance, nerve transmission, and muscle function, potassium also interacts closely with sodium to maintain healthy blood pressure. But a diet too high in sodium (salt) and low in potassium can increase the risk for high blood pressure and heart disease.
With the high average salt consumption in Western diets, ensuring adequate potassium is vital for heart health. And as an electrolyte lost in sweat, getting enough potassium matters for endurance athletes as well. The 2020 Dietary Guidelines for Americans recommend at least 4,700 mg of potassium per day.
Low dietary potassium may cause:
- High blood pressure
- Heart palpitations
- Muscle cramps, spasms
- Water retention
- Fatigue
- Mood changes
- Irregular heart rhythms
Dietary Sources of Potassium:
Many fruits (bananas, oranges, plantains), vegetables (spinach, sweet potatoes, white potatoes), beans, dairy foods, fish, and meats can provide potassium. But plants like leafy greens, tomatoes, white potatoes with skin, and beans generally offer more per calorie than animal products.
4: Fiber
Found mainly in plant foods, both soluble and insoluble types of fiber play vital roles for digestive system functioning. Getting adequate fiber can prevent constipation by adding bulk to stool and may help maintain healthy gut bacteria. Higher fiber intakes also correlate with reduced risks for heart disease, Type 2 Diabetes, and some gastrointestinal disorders like diverticulitis or hemorrhoids.
Common symptoms of inadequate fiber intake include:
- Infrequent, difficult bowel movements
- Hemorrhoids
- Bloating
- Gas and intestinal cramps
- Blood sugar regulation problems
- High cholesterol
Dietary Sources of Fiber:
Aim for whole plant foods to get a mix of soluble and insoluble fiber types. Fruits, vegetables, whole grains, nuts, seeds, and legumes are all high in fiber. Consider supplements like psyllium husk if increasing high-fiber foods substantially to allow gut bacteria to adjust.
5: Omega-3 Fatty Acids
As essential fats with potent anti-inflammatory powers, Omega-3’s provide many health perks. Consuming adequate amounts can help lower blood triglycerides and blood pressure levels while also reducing risks for heart attack, stroke, arrhythmias, and premature death. Omega 3’s may also slow cognitive decline to support healthy brain aging.
For general health, the American Heart Association advises at least two 3.5 oz fish servings per week for appropriate Omega-3 intake levels. Those with heart disease receive recommendations to consume 1 gram daily of combined two key Omega 3’s – EPA and DHA.
Deficiency symptoms signaling suboptimal Omega-3 intake include:
- Poor memory or cognitive skills
- Mood issues like anxiety or depression
- Fatigue, weakness
- Joint pain or stiffness
- Skin irritation or rashes
Dietary Sources of Omega-3 Fatty Acids:
Coldwater fatty fish like salmon, tuna, herring, or sardines contain ample amounts of anti-inflammatory Omega-3’s. For vegetarians or vegans, foods like flaxseed, chia seeds, walnuts, soybeans, and Brussels sprouts also provide some in the form of ALA. With lower bioavailability than EPA and DHA sources though, supplements can help those avoiding seafood meet Omega-3 needs.
6: Vitamin B12
Part of the family known as B complex vitamins, vitamin B12 is essential for neurological system functioning, DNA and red blood cell formation, and energy metabolism. Pairing vitamin B12 foods with iron-rich selections can also help improve iron absorption efficiency.
Strict vegetarians and vegans as well as the elderly run a higher risk for B12 deficiency. Alcohol dependence, immune disorders, digestive conditions affecting absorption like celiac or Crohn’s disease, and certain medications can also deplete B12 status.
Symptoms linked with low B12 levels include:
- Numbness, tingling in extremities
- Muscle weakness
- Fatigue
- Memory problems
- Vision changes
- Mood disorders
Dietary Sources of Vitamin B12:
Most naturally occurring vitamin B12 is found in animal-source foods like beef, liver, fish, eggs, milk, and other dairy products. Fortified grains and cereals, nutritional yeasts, non-dairy milk, and certain brands of soy products, may provide B12 as well. Those avoiding animal products should have levels tested by a doctor to determine if supplementation is needed.
7: Iron
Oxygen-carrying red blood cells rely on iron in order to properly function and transport oxygen efficiently to bodily tissues. Other vital processes dependent on iron include DNA creation, neurological activities, temperature regulation, and immune system functioning.
More likely groups to suffer from low iron include menstruating women, pregnant individuals, growing adolescents, frequent blood donors, vegans and vegetarians, and those with gastrointestinal disorders hindering absorption.
Symptoms signaling iron depletion can include:
- Fatigue/weakness
- Pale eyelids or skin
- Shortness of breath
- Dizziness
- Strange food cravings
- Frequent infections
- Cracks at mouth corners
Dietary Sources of Iron:
Heme iron from animal sources like red meats, fish, and poultry allows for better absorption. Plant foods contain non-heme iron which should be paired with vitamin C foods to enhance uptake. Spinach, lentils, nuts, seeds, beans, fortified breakfast cereals, and enriched grains provide non-heme vegetarian iron sources. Those consistently showing low iron levels may require supplementation under a doctor’s care.
8: Vitamin C
Fruits and vegetables supply vitamin C, an essential nutrient offering antioxidant properties critical for immune defense. This vitamin also aids iron absorption, wound healing, and formation of key proteins like collagen. Further, evidence links adequate vitamin C status with lower risks for certain cancers, vision decline, and cardiovascular disease.
Common symptoms linked with vitamin C deficiency include:
- Easy bruising
- Slow wound healing
- Dry scaly skin
- Nosebleeds
- Decreased ability to fight infections
- Fatigue/weakness
- Swollen or painful joints
Dietary Sources of Vitamin C:
Citrus fruits, tomatoes, red and green peppers, broccoli, spinach, strawberries, papaya, Brussels sprouts, and potatoes are all high in this essential nutrient. Eating a variety of vitamin C plant foods daily or taking supplements can help prevent inadequacy, especially for smokers or those undergoing high oxidative stress.
9: Magnesium
Involved in over 300 enzymatic reactions in the body, magnesium impacts blood sugar control, blood pressure, energy metabolism, protein synthesis, and neurological activities.
It also influences calcium absorption and bone health. With growing soil depletion problems, many diets today lack adequate magnesium levels to meet these critical bodily needs.
Potential symptoms of magnesium deficiency include:
- Muscle twitches, cramps, tension
- Anxiety, irritability, low mood
- Headaches/migraines
- Poor sleep quality
- High blood pressure
- Type 2 diabetes risk
Dietary Sources of Magnesium:
Magnesium occurs widely in plant and animal foods, but food processing methods often decrease natural levels. Whole grains, nuts, leafy greens, beans, fatty fish like salmon, bananas, dark chocolate, yogurt, and avocado supply dietary magnesium. Supplements may benefit those with digestion issues impacting nutrient absorption.
10: Zinc
Over 300 enzymes and protective proteins require zinc to properly structure themselves and function optimally. Impacting gene expression, DNA and protein formation, metabolism, immune activities, senses of taste and smell, wound healing, growth, fertility, and fetal development, zinc’s wide-ranging roles make it indispensable.
Those at higher risk for zinc deficiency include vegetarians or vegans, pregnant women, growing infants and children, alcoholics, and the elderly.
Symptoms linked with low zinc levels may consist of:
- Frequent infections or colds
- Poor sense of smell/taste
- Diarrhea
- Hair loss
- Fertility issues
- Vision changes
- Depression
Dietary Sources of Zinc:
Oysters have the highest zinc content, but beef, poultry, fortified breakfast cereals, milk and cheese, beans, nuts, whole grains, and miso also provide useful amounts. Phytates found in grains, legumes, nuts, and seeds can inhibit zinc absorption, so preparation methods like soaking, sprouting and fermenting improve availability for vegetarians.
Key Takeaways: Fuel Your Body Optimally with Essential Nutrients
Supporting good health and preventing chronic disease requires getting enough of these 10 vital nutrients, plus the 80+ others not covered here. Assessing your unique nutrition needs and risks for potential deficiencies allows customizing the best dietary approach.
Aim for well-balanced, minimally processed whole foods-focused diets tailored to your body, activity levels, and health status. Consider working with a dietitian or nutrition specialist to optimize nutrition intakes if struggling with suboptimal health and suspect nutrient inadequacies may be partly to blame.