7 Essential Nutrients Every Adult Needs

As long as you’re living a moderately active lifestyle and eating a balanced diet, living a healthy life as an adult is not as tough as you may think.

You just need to make sure that this balanced diet contains some essential nutrients - seven, actually!

Read on for 7 Essential Nutrients Every Adult Needs!

Vitamin D

    A lack of Vitamin D increases your chances of being sick, of suffering from bone and back pain, and of suffering from bone and hair loss. To get plenty of Vitamin D, you should get at least 15 minutes of sunlight each day. You could also eat fatty fish and egg yolks as well as drinking milk and juice.

    There are even supplements you can take to get enough Vitamin D, especially because most people in the US don’t even realize that they’re deficient in it.


    Magnesium is an essential nutrient to support our energy production and bone health. It also calms our nervous systems and reduces stress, eases sleep problems, regulates muscle and nerve function, and balances blood sugar levels! 

    For a simple way to fight a magnesium deficiency, this can come from supplements or pumpkin, artichoke, soybeans, tofu, brown rice, and nuts.  


    Calcium is essential in making sure you have strong bones and teeth throughout your entire life. 

    This is especially true for women, who lose bone density earlier in life than men and stop naturally producing calcium in their 30s. 

    Foods with a high amount of calcium include milk, cheese, yogurt, salty fish, broccoli, kale, nuts, nut butters, beans, and lentils.


    For older people and people under a lot of stress, zinc levels tend to be lower than the average. Zinc is an essential nutrient because it helps our body use the nutrients it absorbs for energy, supports our immune systems, and helps heal wounds. 

    Foods with zinc include oysters, grass-fed beef, pumpkin seeds, spinach, sardines, brown rice, and wheat. 


    Iron is necessary during growth and development as it increases energy, brain function, and the production/maintenance of healthy red blood cells. People that eat red meats typically have enough iron, but things like menstrual cycles, pregnancy, and puberty could decrease your iron levels. Vegetarians and vegans may also need to supplement it. 


    Folate is a great way for pregnant women to support themselves throughout all three trimesters, and it’s actually best for fetus development and preventing birth defects! 

    However, it also helps grow nails, fight depression, and combat inflammation. Foods with folate include dark leafy greens, avocado, beans, and citrus fruits. 

    Vitamin B12

    Vitamin B12 works to keep your nerves and blood cells healthy, along with making DNA. It is also essential for keeping higher energy levels throughout the day. Vegans and vegetarians are prone to low B12 levels since it's found in foods like meat, poultry, fish, and eggs. 


    So if you’ve been exhausted, constantly stressed, or have just been feeling off lately, it may be time to take a look at your diet and see if you’re deficient in any of these essential nutrients!

    If you find a deficiency or are just ready to switch to a more balanced diet, we hope this list is enough to get you on track.

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