These ten nutrients cover the foundations of health — energy, immunity, bones, brain, and recovery. Here is what each does, where to find it, and who should pay extra attention.

1. Protein — builds and repairs muscle, enzymes, and hormones. Found in meat, fish, eggs, dairy, beans, lentils, and tofu. Active people need more.
2. Fiber — feeds gut bacteria, steadies blood sugar, and supports heart health. Found in vegetables, fruits, whole grains, beans, and oats. Most people get too little.
3. Vitamin D — helps absorb calcium; supports immunity and mood. Sunlight is best; fatty fish and fortified foods help. Supplements are common in winter.
4. Vitamin B12 — essential for nerves and red blood cells. Found in animal foods. Vegans and adults over 50 often need supplements.
5. Iron — carries oxygen in blood. Found in red meat, lentils, and spinach. Pair plant iron with vitamin C. Women of childbearing age need more.
6. Calcium — builds bones and teeth. Found in dairy, fortified plant milks, leafy greens, and sardines.
7. Magnesium — supports muscle, sleep, and nerve function. Found in nuts, seeds, whole grains, and dark chocolate.
8. Omega-3 fatty acids — support brain, eye, and heart health. Found in fatty fish, flax, and chia. Algae supplements work for vegans.
9. Vitamin C — supports immunity and collagen; helps absorb iron. Found in citrus, berries, peppers, and broccoli.
10. Zinc — supports immunity and wound healing. Found in meat, shellfish, chickpeas, and pumpkin seeds.

How to Cover Them All

Eat a varied diet: vegetables and fruits daily, whole grains, legumes, nuts, seeds, and quality protein. Different colors and food groups cover different nutrients. If your diet is limited, a blood test can reveal gaps worth supplementing — vitamin D, B12, and iron are the most common.

Frequently Asked Questions

Can I get all ten from food?

Usually yes with a varied diet — except vitamin D (sunlight) and B12 (for vegans), where supplements are often needed.

Should I take a multivitamin to cover them?

It is reasonable insurance, but targeted supplements for confirmed gaps (via bloodwork) are better than a generic multi.

Related: micronutrients guide, are vitamin supplements necessary, and how to choose supplements.