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Essential Nutrients Guide - NutrientShield

Your Essential Nutrients Guide with NutrientShield

Welcome to NutrientShield, where our motto, Health Through Knowledge, empowers you to thrive through science-backed nutrition. Essential nutrients—macronutrients, micronutrients, amino acids, and other key compounds—are the foundation of vitality, supporting energy, immunity, and overall wellness.1 Deficiencies are common, affecting millions due to modern diets low in whole foods.2 Our comprehensive guides on macro-nutrients, micro-minerals, micro-vitamins, amino acids, and other nutrients provide the tools to understand deficiencies, optimize intake, and live healthier. Whether you’re battling fatigue, aiming for peak performance, or exploring plant-based diets, dive into our guides and join our Community Corner to share your journey!

Explore Essential Nutrients

Macro-Nutrients

Carbohydrates, proteins, and fats fuel your body. ~90% of adults lack sufficient fiber, ~7.7% of elderly are low on protein, and >90% miss omega-3 targets, risking digestive issues, muscle loss, and heart disease.3 Learn to balance carbs (45–65%), proteins (10–35%), and fats (20–35%) with whole foods like quinoa, chicken, and olive oil.4

Discover Macro-Nutrients

Micro-Minerals

Minerals like calcium (~44% deficient), magnesium (~52% deficient), and potassium (100% below AI) support bones, nerves, and heart health.5 At-risk groups include teenage girls, elderly, and vegans. Boost intake with dairy, nuts, and leafy greens to prevent osteoporosis and hypertension.6

Explore Micro-Minerals

Micro-Vitamins

Vitamins D (>90% low), B12 (~20% elderly deficient), and C (~6% deficient) are critical for immunity, bones, and energy.7 Smokers, vegans, and those with low sun exposure are at risk. Include fish, eggs, and citrus to combat fatigue and neurological issues.8

Learn About Micro-Vitamins

Amino Acids

Essential amino acids (e.g., leucine, lysine) from complete proteins like meat, soy, and quinoa are vital for muscle and immunity.9 ~10–20% of vegans and elderly have low intake, risking sarcopenia. Try recipes like Moringa Dal or Quinoa Stew to boost EAAs.10

Dive into Amino Acids

Other Nutrients

Choline (~90% low), antioxidants, and fluoride support liver, cellular, and dental health.11 General populations and smokers are at risk for deficiencies, leading to cognitive decline and oxidative stress. Include eggs, fruits, and fluoridated water.12

Explore Other Nutrients

Top 10 Superfood Recipes for Optimal Health

Superfoods are nutrient-dense foods that provide significant health benefits, from boosting immunity to supporting heart health. At Nutrient Shield, we’ve curated 10 delicious, science-backed superfood recipes to help you incorporate these powerhouses into your diet. Each recipe includes nutrient profiles, preparation steps, and affiliate links to recommended ingredients.

Superfood Recipes

10 Nitrate-rich Superfood Recipes to Boost Endurance and Heart Health

Discover 10 nitrate-rich superfood recipes to boost endurance and heart health, featuring beets, spinach, arugula, and more, with science-backed benefits. Each recipe includes nutrient profiles, preparation steps, and affiliate links to recommended ingredients.

Nitrate-rich Superfood Recipes

Why Nutrients Matter

Nutrients power every bodily function, from muscle repair to brain health. Modern diets, high in processed foods, contribute to widespread deficiencies—e.g., 100% of adults miss potassium goals, and >90% lack optimal vitamin D.13 These gaps increase risks of chronic diseases like heart disease, osteoporosis, and diabetes.14 At NutrientShield, our guides offer practical tips, from choosing whole foods (e.g., salmon for omega-3s, spinach for magnesium) to balancing macros for your goals.15 For comprehensive support, try Thorne’s Multi-Vitamin Elite.Affiliate Disclosure: We may earn a commission at no extra cost to you.

Join Our Community

Nutrition is a journey best shared! In our Community Corner, post your nutrient-rich recipes, health stories, or hilarious kitchen fails (we’ve all burnt *something*!). Log in to share, rate, and connect with others chasing wellness through food. Explore user stories like vegan protein triumphs or epic “charcoal briquette” baking mishaps to inspire your path.16

Start Your Journey: Dive into our guides for science-backed insights and practical tips. Whether you’re boosting protein with tofu or adding chia seeds for fiber, NutrientShield is here to guide you. Explore more at Macro-Nutrients, Micro-Minerals, Micro-Vitamins, Amino-Acids, and Other-Nutrients.

Disclaimer: This information is for educational purposes only and not a substitute for medical advice. Consult a healthcare professional before making dietary changes or starting supplements.

References

  1. Venn, B. J. (2020). Macronutrients and human health for the 21st century. Nutrients, 12(8), 2363. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7468865/
  2. Dietary Guidelines for Americans, 2020–2025. (2020). U.S. Department of Agriculture. https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf
  3. Reynolds, A., et al. (2019). Carbohydrate quality and human health: A series of systematic reviews and meta-analyses. The Lancet, 393(10170), 434–445. https://doi.org/10.1016/S0140-6736(18)31809-9
  4. Phillips, S. M. (2017). Current concepts and unresolved questions in dietary protein requirements and supplements in adults. Frontiers in Nutrition, 4, 13. https://doi.org/10.3389/fnut.2017.00013
  5. National Institutes of Health, Office of Dietary Supplements. (2025). Calcium. https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
  6. Rosanoff, A., et al. (2012). Suboptimal magnesium status in the United States: Are the health consequences underestimated? Nutrition Reviews, 70(3), 153–164. https://doi.org/10.1111/j.1753-4887.2011.00465.x
  7. Holick, M. F. (2017). The vitamin D deficiency pandemic: Approaches for diagnosis, treatment and prevention. Reviews in Endocrine and Metabolic Disorders, 18(2), 153–165. https://doi.org/10.1007/s11154-017-9424-1
  8. Carr, A. C., & Maggini, S. (2017). Vitamin C and immune function. Nutrients, 9(11), 1211. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5707683/
  9. NutrientShield. (n.d.). Complete Plant-Based and Animal Protein Sources & Essential Amino Acids. https://nutrientshield.com/Amino-Acids
  10. Young, V. R., & Pellett, P. L. (1994). Plant proteins in relation to human protein and amino acid nutrition. Am J Clin Nutr, 59(5), 1203S–1212S. https://doi.org/10.1093/ajcn/59.5.1203S
  11. Zeisel, S. H., & da Costa, K. A. (2009). Choline: An essential nutrient for public health. Nutrition Reviews, 67(11), 615–623. https://doi.org/10.1111/j.1753-4887.2009.00246.x
  12. Lobo, V., et al. (2010). Free radicals, antioxidants and functional foods: Impact on human health. Pharmacognosy Reviews, 4(8), 118–126. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3249911/
  13. Weaver, C. M., et al. (2016). The National Osteoporosis Foundation’s position statement on peak bone mass development and lifestyle factors. Osteoporosis International, 27(4), 1281–1386. https://doi.org/10.1007/s00198-015-3440-3
  14. Liu, S., et al. (2018). Dietary fats and cardiovascular disease: A presidential advisory. Circulation, 138(2), e1–e23. https://doi.org/10.1161/CIR.0000000000000581
  15. Cena, H., & Calder, P. C. (2020). Defining a healthy diet: Evidence for the role of contemporary dietary patterns in health and disease. Nutrients, 12(2), 334. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7071223/
  16. NutrientShield. (n.d.). Community Corner: Recipes Journeys Burnt Offerings. https://nutrientshield.com/Users-Blogs

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Macro Nutrients

Minerals

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Amino Acids

Other Nutrients

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