All about nutrients.

All food stuff contains micronutrients and macronutrients.

Micronutrients are vitamins and minerals required by the human body, but in small amounts like Iron, cobalt, chromium, iodine, copper, zinc, molybdenum.

Macronutrients are elements such as carbohydrates, proteins and fats.

Vitamins

Fat-Soluble Vitamins include:

Fat-soluble vitamins, such as vitamins A, D, E, and K all dissolve in fat and they can stay in your body for a long period for future use. They are stored in your liver and fatty tissue. These vitamins support the immune system, healthy eyes and helps with the repair of your body after injuries.

Vitamin A: Beef liver, fish, eggs, fortified dairy products, sweet potatoes, carrots, cantaloupe.

Vitamin D: Fatty fish, such as trout, tuna, and salmon, fish liver oils, egg yolks, fortified milk, mushrooms.

Vitamin E: Nuts (such as almonds, peanuts, and hazelnuts), seeds, vegetable oils, spinach, broccoli.

Vitamin K: Leafy green vegetables (such as collard greens, spinach, kale, and broccoli), vegetable oils, blueberries, and pomegranate juice

Water-Soluble Vitamins include:

Water-soluble vitamins, such as vitamin B and vitamin C dissolve in water. They quickly pass through the human body and is not sored, so a daily dose is advisory. Vitamins B and C provides the body with energy and also strengthen the body's cells, exclusively the red blood cells.

Vitamin C (ascorbic acid): Citrus fruits, kiwi, bell peppers, broccoli, strawberries, tomatoes.

Vitamin B1 (thiamine): Whole grains, fortified cereals, pork, beef, trout, tuna, black beans.

Vitamin B2 (riboflavin): Eggs, beef liver, milk, yogurt, cheese, fortified cereals, almonds, clams.

Vitamin B3 (niacin): Chicken, turkey, beef, pork, salmon, tuna, peanuts, potatoes, rice.

Vitamin B5 (pantothenic acid): Beef, chicken, organ meats, whole grains, shiitake mushrooms, sunflower seeds, avocado.

Vitamin B6 (pyridoxine): Chickpeas, beef liver, turkey, tuna, salmon, chicken, fortified cereals, potatoes, banana.

Vitamin B7 (biotin): Organ meats, eggs, salmon, pork, beef, sunflower seeds, almonds, sweet potato.

Vitamin B9 (folate): Beef liver, spinach, fortified cereals and grains, spinach, asparagus, brussels sprouts, beans, nuts.

Vitamin B12 (cobalamin): Beef liver, nutritional yeast, fatty fish (salmon, tuna), clams, beef, dairy products, eggs.