Your guide to essential nutrients
Type of Nutrient
From A to Z
- Biotin — Vitamin B7 | B8 | H
- Calcium
- Chromium
- Copper
- Iodine
- Iron
- Magnesium
- Manganese
- Phosphorus
- Potassium
- Selenium
- Silicon
- Sodium
- Vitamin A
- Vitamin B1 — Thiamin
- Vitamin B12 — Cobalamin
- Vitamin B2 — Riboflavin
- Vitamin B3 — Niacin
- Vitamin B5 — Pantothenic Acid
- Vitamin B6
- Vitamin B9 — Folate
- Vitamin C — Ascorbic Acid
- Vitamin D
- Vitamin E
- Vitamin K
- Zinc
Vitamins and minerals are the micronutrients your body needs every day. They power your energy, build and repair your body, support your immune system and help protect your cells from damage — and the best place to get them is real, varied food.
This is a plain-English guide to the essential vitamins and minerals, from vitamin A to zinc: what each one does, why it matters, and the foods richest in it. Use it to understand your body a little better and to build meals that genuinely nourish you.
How to get more vitamins and minerals from your food
Eat more nutrient-dense foods: vegetables and fruit, whole grains, nuts and seeds, legumes, fish and seafood.
Aim for variety and colour across the week — different foods supply different nutrients.
Go easy on ultra-processed, sugary and refined foods, which tend to be low in the micronutrients your body actually needs.
What about supplements?
For most people, a varied, mostly whole-food diet provides what the body needs. At certain times — pregnancy, later life, a specific health condition or a diagnosed deficiency — a supplement can be genuinely helpful. But more isn't always better, some nutrients affect how others are absorbed, and needs are very individual. If you think you might be low in something, the best step is to talk to your doctor, who can test for it and advise what's right for you.
I'm a coach, not a doctor or dietitian, so everything here is general information to help you eat well — not medical advice, and never a substitute for the care of your own healthcare professional.
Common questions
Is it better to get nutrients from food or supplements? For most people, food first — a varied whole-food diet provides what the body needs. Supplements can help in specific situations, best guided by your doctor.
Which foods are richest in vitamins and minerals? Vegetables and fruit, whole grains, nuts and seeds, legumes, fish and seafood — variety across the week matters most.
Want help putting this into practice?
Understanding nutrients is one thing; building meals and habits that fit your real life is another. That's what coaching is for.
All the vitamins and minerals
from vitamin A to Zinc
Chromium
A trace element that helps your body keep blood sugar steady by supporting insulin. Here’s what chromium does, and where to find it.
Copper
A trace element working quietly behind your blood, your nerves and your immune system. Here’s what copper does, and where to find it.
Iodine
The mineral your thyroid can’t work without — quietly running your metabolism from behind the scenes. Here’s what iodine does, and where to find it.
Iron
The mineral that carries oxygen through your blood — and one of the most common to run low on, especially for women. Here’s what iron does, and how to get more of it.
Manganese
A trace element quietly supporting your bones, your metabolism and your body’s antioxidant defences. Here’s what manganese does, and where to find it.
Selenium
A tiny-but-mighty antioxidant that supports your thyroid and immune system — and just a couple of Brazil nuts a day can cover it. Here’s what selenium does.
Silicon
A lesser-known trace element linked to healthy skin, hair, nails and bones. Here’s what silicon does, and where to find it.
Zinc
The mineral behind your immune system, your skin, and even your sense of taste and smell. Here’s what zinc does, and where to find it.
