Nutrients
What your body is asking for
Every nutrient links to the foods that carry it, the shortfalls it causes, and the people most at risk. Start anywhere and follow the thread.
Calcium
Mineral essential for bone structure, muscle function, and nerve signaling.
RDA: 1,000mg/day (adults), 1,200mg/day (adults 51+)
Iron
Mineral required for oxygen transport in the blood; a common shortfall in menstruating people, athletes, and the elderly.
RDA: 18mg/day (menstruating adults), 8mg/day (adult men and postmenopausal women)
Omega-3 fatty acids
Polyunsaturated fats (ALA, EPA, DHA) with anti-inflammatory effects relevant to heart, brain, and recovery.
RDA: 1.1-1.6g/day ALA (adults); no formal RDA for EPA/DHA
Vitamin B12
Water-soluble vitamin required for nerve function and red blood cell formation; absorption declines with age.
RDA: 2.4 mcg/day (adults)
Vitamin D
Fat-soluble vitamin central to calcium absorption, bone health, and immune function.
RDA: 600-800 IU/day (15-20 mcg), higher for adults 70+