Nutrients

Tracked and totalled. Reference panel not written yet.

Supplies the amino acids your body cannot make for itself.

The body's most readily used fuel, and the brain's preferred one.

Feeds your gut bacteria and is the single most under-eaten thing in the diet.

The viscous fraction — the one that lowers LDL and slows glucose.

The bulking fraction — what actually moves the bowel.

Added and naturally occurring sugars together — a number of limited use on its own.

Sugar put into food rather than occurring in it. The clearest thing to cut.

Carries the fat-soluble vitamins and supplies the two fats you must eat.

Raises LDL. What you replace it with decides whether that matters.

The main fat in olive oil, avocado and most nuts.

Contains the two essential fats, which are tracked individually.

An essential fat you must eat; the body converts only a little of it to EPA and DHA.

The marine omega-3s. No official requirement, but good evidence behind them.

The other essential fat. Plentiful in seed oils, so shortfall is rare.

The one fat with no safe intake. Largely removed from the food supply.

The 300 mg limit was withdrawn in 2015. This app is not bringing it back.

The one nutrient you cannot go more than a few days without.

Runs low-light vision, and keeps skin and immune barriers intact.

Lets your body absorb calcium, and behaves more like a hormone than a vitamin.

Protects cell membranes from oxidation, especially the fats in them.

Switches on the proteins that clot blood and bind calcium into bone.

Builds collagen, and dramatically boosts iron absorption from plant foods.

Turns carbohydrate into usable energy; the need rises as you eat more of it.

Carries electrons through energy metabolism, and recycles other B vitamins.

Builds NAD, the cofactor behind several hundred metabolic reactions.

Forms coenzyme A, without which neither fat nor carbohydrate can be burned.

The cofactor for amino acid metabolism, so the need rises with protein intake.

Carries carbon dioxide in fat and glucose synthesis. Deficiency is rare.

Builds DNA and divides cells; the one nutrient that must be adequate before conception.

Builds red blood cells and protects your nerves. Only found in animal foods.

Builds the skeleton, and runs muscle contraction and nerve signalling.

In every ATP molecule, every cell membrane, and most of your bone.

Powers muscles and nerves, and helps you wind down at night.

Essential in small amounts, and over-supplied in nearly every processed diet.

Sodium's counterweight; the ratio between them matters more than either alone.

Arrives with sodium as salt, and makes stomach acid.

Carries oxygen in blood. The most common deficiency in the world.

Runs immune function, wound healing, taste and hundreds of enzymes.

Needed to use iron, build connective tissue, and run antioxidant enzymes.

Cofactor for bone formation and the mitochondrial antioxidant enzyme.

Builds the enzymes that recycle antioxidants and activate thyroid hormone.

The thyroid cannot make its hormones without it, and there is no substitute.

Contributes to insulin signalling. Its essentiality is genuinely debated.

Cofactor for four enzymes that clear sulphite and break down purines.

Hardens tooth enamel against decay. Beneficial rather than strictly essential.

Builds cell membranes and acetylcholine; most people fall short of the AI.

Tracked and totalled. Reference panel not written yet.

Tracked and totalled. Reference panel not written yet.

Tracked and totalled. Reference panel not written yet.

Tracked and totalled. Reference panel not written yet.

Yellow pigments that concentrate in the retina and filter blue light.

Tracked and totalled. Reference panel not written yet.

Tracked and totalled. Reference panel not written yet.

Tracked and totalled. Reference panel not written yet.

Tracked and totalled. Reference panel not written yet.

Tracked and totalled. Reference panel not written yet.

Tracked and totalled. Reference panel not written yet.

Tracked and totalled. Reference panel not written yet.