Nutrient Guide

What each nutrient Nutrical tracks actually does in your body — macronutrients, vitamins, minerals, fats, antioxidants and more.

Macronutrients

• Protein
  Essential for building and repairing tissues, muscles, and bones. Protein also plays a crucial role in enzyme and hormone production, immune function, and maintaining healthy skin and hair.
• Fat
  Necessary for hormone production, nutrient absorption (especially vitamins A, D, E, and K), brain function, and cell membrane structure. Healthy fats also provide energy and help you feel satisfied after meals.
• Carbohydrates
  Your body's primary energy source. Carbohydrates fuel your brain, muscles, and organs. They come in simple forms (sugars) and complex forms (starches and fiber) that provide sustained energy.

Carbohydrate Components

• Sugar
  A type of simple carbohydrate that provides quick energy. While naturally occurring sugars in fruits and milk are part of a healthy diet, added sugars should be limited.
• Fiber
  Promotes digestive health, helps regulate blood sugar levels, lowers cholesterol, and supports weight management by increasing satiety. Fiber also feeds beneficial gut bacteria.
• Starch
  A complex carbohydrate that provides sustained energy. Found in grains, potatoes, and legumes. Breaks down slowly, helping maintain stable blood sugar.
• Added Sugars
  Sugars and syrups added to foods during processing. Unlike natural sugars, these provide calories without nutrients. Should be limited for optimal health.

Vitamins

• Vitamin A
  Critical for vision, immune function, skin health, and cell growth. It acts as an antioxidant and supports reproductive health and proper organ function.
• Vitamin D
  Essential for calcium absorption, bone health, immune function, and mood regulation. Often called the "sunshine vitamin" as your body produces it when exposed to sunlight.
• Vitamin E
  An antioxidant that protects cells from oxidative damage, supports immune function, skin health, and helps prevent inflammation. Also important for eye health.
• Vitamin K
  Crucial for blood clotting and bone health. It helps your body process calcium and is necessary for proper wound healing and maintaining strong bones.
• Vitamin C
  A powerful antioxidant that supports immune function, collagen production for healthy skin and joints, wound healing, and iron absorption. Also protects cells from damage.
• Vitamin B1 (Thiamine)
  Helps convert carbohydrates into energy, supports nervous system function, and is essential for muscle function and metabolism.
• Vitamin B2 (Riboflavin)
  Important for energy production, cell function, fat metabolism, and maintaining healthy skin and eyes. Also acts as an antioxidant.
• Vitamin B3 (Niacin)
  Supports metabolism, DNA repair, hormone production, and nervous system function. Also helps maintain healthy skin and digestive system.
• Vitamin B5 (Pantothenic Acid)
  Essential for energy production, hormone synthesis, and metabolism of fats, proteins, and carbohydrates. Supports healthy skin and wound healing.
• Vitamin B6 (Pyridoxine)
  Critical for protein metabolism, brain development, immune function, and production of neurotransmitters like serotonin and dopamine. Also helps form red blood cells.
• Vitamin B7 (Biotin)
  Supports healthy hair, skin, and nails. Also important for metabolism of fats, carbohydrates, and proteins, and helps maintain stable blood sugar levels.
• Vitamin B9 (Folate)
  Crucial for DNA synthesis, cell division, and red blood cell formation. Especially important during pregnancy for fetal development and preventing neural tube defects.
• Vitamin B12 (Cobalamin)
  Essential for nerve function, DNA production, red blood cell formation, and energy metabolism. Important for preventing anemia and maintaining cognitive function.

Minerals

• Sodium
  Essential for fluid balance, nerve transmission, and muscle function. While necessary, most people consume too much, which can raise blood pressure.
• Calcium
  The most abundant mineral in your body, essential for strong bones and teeth, muscle function, nerve signaling, blood clotting, and heart rhythm regulation.
• Potassium
  Crucial for heart function, muscle contractions, nerve signals, and maintaining healthy blood pressure. Helps balance fluids in your body and counteracts sodium's effects.
• Magnesium
  Involved in over 300 biochemical reactions. Supports muscle and nerve function, energy production, bone health, blood pressure regulation, and helps manage stress.
• Phosphorus
  Works with calcium to build strong bones and teeth. Also essential for energy production, cell membrane structure, and DNA synthesis.
• Selenium
  A powerful antioxidant that supports thyroid function, DNA production, immune system, and protects cells from damage. May reduce cancer risk.
• Zinc
  Supports immune function, wound healing, DNA synthesis, cell division, and proper sense of taste and smell. Also important for growth and development.
• Iron
  Vital for producing hemoglobin, which carries oxygen in your blood. Iron supports energy production, immune function, and cognitive development. Deficiency causes anemia and fatigue.
• Manganese
  Important for bone formation, blood clotting, metabolism of carbohydrates and amino acids, and reducing inflammation. Also acts as an antioxidant.
• Copper
  Helps form red blood cells, maintains healthy bones, blood vessels, nerves, and immune function. Also acts as an antioxidant and aids iron absorption.

Fats & Lipids

• Cholesterol
  While often viewed negatively, cholesterol is essential for hormone production, vitamin D synthesis, and cell membrane structure. Your body produces most of what it needs.
• Monounsaturated Fat
  Heart-healthy fats found in olive oil, avocados, and nuts. Help reduce bad cholesterol levels and lower risk of heart disease.
• Polyunsaturated Fat
  Essential fats your body can't make, including omega-3 and omega-6. Important for brain function and cell growth.
• Omega-3 Fatty Acids
  Anti-inflammatory fats crucial for heart health, brain function, eye health, and reducing risk of chronic diseases. Found in fish, flaxseeds, and walnuts.
• Omega-6 Fatty Acids
  Important for brain function, growth, and development. While necessary, balance with omega-3s is important to prevent inflammation.
• Saturated Fat
  Found in animal products and some plant oils. While some is okay, excessive intake can raise cholesterol levels. Should be limited to maintain heart health.
• Trans Fat
  Artificial fats that should be avoided. They raise bad cholesterol and lower good cholesterol, increasing heart disease risk. Keep as low as possible.

Other Essential Nutrients

• Choline
  Essential for brain development, liver function, nerve function, and muscle movement. Also important for metabolism and cell membrane structure.
• Caffeine
  A natural stimulant that increases alertness, improves focus, and may enhance physical performance. Also has antioxidant properties when consumed in moderation.

Antioxidants

• Beta-Carotene
  A provitamin A carotenoid with powerful antioxidant properties. Protects cells from damage and converts to vitamin A as needed. Found in orange and yellow vegetables.
• Lycopene
  A powerful antioxidant found mainly in tomatoes and watermelon. Linked to heart health and may reduce cancer risk, especially prostate cancer.
• Lutein
  An eye health carotenoid that accumulates in the retina. Protects against age-related macular degeneration and cataracts. Found in leafy greens.
• Zeaxanthin
  Works with lutein to protect eye health. Filters harmful blue light and acts as an antioxidant in the retina. Found in corn, eggs, and peppers.
• Anthocyanins
  Purple, red, and blue plant pigments with strong antioxidant effects. Support heart health, brain function, and may reduce inflammation. Found in berries.
• Total Flavonoids
  A broad category of plant antioxidants that support cardiovascular health, reduce inflammation, and protect brain function. Found in tea, chocolate, and fruits.
• Astaxanthin
  A powerful marine antioxidant that gives salmon its pink color. Supports skin health, reduces inflammation, and protects cells from oxidative stress.

Other Tracked Nutrients

• Water
  Essential for every cell and function in your body. Regulates temperature, transports nutrients, removes waste, cushions joints, and maintains blood volume. Stay hydrated throughout the day.
• Alcohol
  Should be consumed in moderation if at all. While some studies suggest small amounts may have benefits, excessive consumption can harm liver, heart, and brain health.
• Theobromine
  A mild stimulant found in chocolate and tea. Similar to caffeine but with gentler effects. Has antioxidant properties and may support mood and cardiovascular health.
• Betaine
  A compound found in beets, spinach, and whole grains. Supports liver function, athletic performance, and helps protect cells from stress. May support heart health.
• Energy (kJ)
  Measures total energy from all foods consumed. While calories are commonly used, kilojoules provide a more precise scientific measurement.

Understanding Your Needs

• Why track nutrients?
  Tracking helps ensure you're getting adequate amounts of essential nutrients, identify deficiencies, optimize your diet for specific health goals, and understand how food affects your body.
• What are Recommended Daily Intakes (RDI)?
  RDIs are guidelines for the average daily nutrient intake sufficient to meet the requirements of nearly all (97-98%) healthy individuals. They vary by age, sex, and life stage.
• Can you get too much of a nutrient?
  Yes, some nutrients can be harmful in excessive amounts, especially fat-soluble vitamins (A, D, E, K) and certain minerals. This is why balanced nutrition is important.
• Should I take supplements?
  Whole foods are the best source of nutrients. Supplements may be helpful for specific deficiencies or conditions, but consult a healthcare provider before starting any supplement regimen.
• How does Nutrical help with nutrient tracking?
  Nutrical provides detailed nutrient breakdowns for foods you log, tracks your intake against daily goals, and helps you identify patterns in your nutrition to optimize your health.