Food contains all the Necessary Minerals, Vitamins, amino acids, nutrients etc

It's challenging for any single food to contain all the essential nutrients in the necessary quantities, but a well-balanced diet that includes a variety of foods from different food groups can help ensure you get all the essential nutrients your body needs. Here are some examples of foods that are rich in various essential nutrients:

1. Leafy green vegetables: Spinach, kale, Swiss chard, and other leafy greens are rich in vitamins A, C, K, and folate (a form of vitamin B9), as well as minerals like calcium and magnesium.
2. Fish: Fatty fish like salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids, vitamin D, and protein. They also contain minerals like calcium and iron.
3. Nuts and seeds: Almonds, walnuts, flaxseeds, chia seeds, and hemp seeds are rich in healthy fats, protein, fiber, and various vitamins and minerals including vitamin E, magnesium, and zinc.
4. Whole grains: Foods like quinoa, brown rice, oats, and whole wheat bread provide complex carbohydrates, fiber, and essential B vitamins like thiamine, riboflavin, niacin, and folate.
5. Legumes: Beans, lentils, chickpeas, and other legumes are excellent sources of plant-based protein, fiber, iron, zinc, and various B vitamins.
6. Dairy products: Milk, yogurt, and cheese are rich in calcium, protein, vitamin D, vitamin B12, and other essential nutrients.
7. Fruits: Berries, citrus fruits, bananas, apples, and other fruits provide vitamins A, C, and K, as well as potassium, fiber, and various antioxidants.
8. Lean meats and poultry: Chicken, turkey, lean beef, and pork provide high-quality protein, iron, zinc, and B vitamins.

Including a variety of these foods in your diet can help ensure you're getting a wide range of essential nutrients. It's also important to pay attention to portion sizes and to consume foods in moderation as part of a balanced diet.

Necessary Minerals, Vitamins, amino acids, nutrients etc required for human body per day

The necessary minerals, vitamins, amino acids, and nutrients required for the human body can vary depending on factors such as age, sex, health status, and lifestyle. However, here's a general overview of the essential nutrients and their recommended daily intake for adults:

1. Vitamins:

• Vitamin A: 700-900 micrograms (µg) for adults
• Vitamin C: 75-90 milligrams (mg) for adults
• Vitamin D: 600-800 International Units (IU) for adults (often higher for individuals with limited sun exposure)
• Vitamin E: 15 milligrams (mg) for adults
• Vitamin K: 90-120 micrograms (µg) for adults
• B Vitamins (B1, B2, B3, B5, B6, B7, B9, B12): Varies, but generally ranges from 1 to 100 milligrams depending on the specific B vitamin.

1. Minerals:

• Calcium: 1000-1300 milligrams (mg) for adults
• Iron: 8-18 milligrams (mg) for adults
• Magnesium: 310-420 milligrams (mg) for adult males, 255-320 milligrams for adult females
• Potassium: 3400-4700 milligrams (mg) for adults
• Zinc: 8-11 milligrams (mg) for adult females, 11-14 milligrams for adult males
• Sodium: Less than 2300 milligrams (mg) per day (but not too low, as some sodium is essential)

1. Amino Acids:

• Essential Amino Acids: There are nine essential amino acids that the body cannot produce on its own and must be obtained through diet. These include histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

1. Other Nutrients:

• Omega-3 Fatty Acids: Varies, but around 1.1-1.6 grams per day for adult females and 1.6-2.2 grams per day for adult males.
• Fiber: 25 grams per day for adult females, 38 grams per day for adult males.
• Water: About 3.7 liters (125 ounces) for adult males and about 2.7 liters (91 ounces) for adult females from all beverages and foods per day.

It's important to note that these are general recommendations and individual needs may vary. It's always a good idea to consult with a healthcare professional or a registered dietitian for personalized advice on nutrient intake.