5 Nutrients You Should Know


We are all familiar with the heavy hitters of nutrition, but how about the nutrients that don’t typically make the “all-star” list?

Just in case you weren’t paying attention in that health or biology class, here’s a refresher course.

Vitamin K

If you’re not eating your leafy greens, broccoli or Brussels sprouts, take note: you may not get enough of this important nutrient.

Why: Our bodies need Vitamin K to help our normal blood clotting.** Vitamin K is also necessary to help your body synthesize a key protein that is needed for bone formation.**

How much: Adults should aim for 90 mcg of Vitamin K each day.


Do you eat ocean fish on a regular basis? No? Kelp? No? You might want to consider adding kelp and fish like cod, haddock and perch to your diet because these foods provide iodine. Other places to get iodine include dairy products, eggs and veggies grown in iodine-rich soil.

Why: This trace mineral supports and promotes thyroid function.** It is an essential component of the thyroid hormone that plays a role in metabolic processes, growth, and development.** Our bodies don’t make iodine, so we have to get it from food sources. Also, a recent recommendation issued by the leading U.S. Group of pediatricians suggests that pregnant women need to be more aware of their iodine intake.**

How much: Adults should aim for 150 mcg per day. Pregnant women should try to get 220 mcg per day, and breastfeeding women should aim for 290 mcg per day.


Choline, not to be confused with chlorine, is pretty important to humans. This essential nutrient plays a vital role in so many functions; it’s difficult to believe we don’t hear more about it on a regular basis. Foods that contain choline compounds are milk, liver, eggs, cauliflower, and peanuts.

Why: Choline is important to us because it plays an important role in cell function.** Choline is also an important component of nerve cell health and even supports heart and liver health.**

How much: Men should try to get 550 mg per day and women should aim for 425 mg. The need increases for pregnant and breastfeeding women. It is recommended that pregnant women get 450 mg per day and breastfeeding women get 550 mg per day.


If you enjoy an ounce of Brazil nuts every day, you’re probably getting plenty of selenium. Yes, Brazil nuts actually come from Brazil (and a few other South American countries, too). If you’re not a big fan of Brazil nuts, you can get your selenium from oysters, chicken, turkey and sunflower seeds, among other places.

Why: This potent antioxidant is a trace element that is naturally found in food and added to some other foods. Selenium supports immune system health.** Selenium also helps out in the functioning of the thyroid because it is an integral part of thyroid hormone metabolism.** Selenium is necessary to assist with proper utilization of iodine in thyroid function.** The thyroid helps regulate many body functions including metabolism and growth.

How much: Adults should aim for 55 mcg of selenium daily. Pregnant women should try to get 60 mcg per day and breastfeeding women should try to get 70 mcg per day.


Do you serve your salad with a heaping helping of black beans or ladle the lentils into your soup? If so, you may be getting plenty of magnesium. You could also add more green leafy vegetables like spinach and kale to your diet to get a boost of magnesium. But, if you find your diet is not exactly “well balanced” you might opt for some fortified cereals to get your daily dose of magnesium.

Why: Magnesium is involved in a multitude of bodily functions, so we’ll just list a few. Magnesium is essential to cell formation.** It helps maintain healthy bones in adults.** Magnesium supports muscle health.** Energy metabolism depends upon magnesium for support.** Magnesium is a component in over 200 enzymes in the body.** And, we’ve only listed a few of Magnesium’s jobs.

How much: Men should try to get 400 to 420 mg of magnesium per day, while women should aim for 310 to 320 mg daily. Pregnant women should increase their daily intake to between 350 and 360 mg a day and breastfeeding women should try to get 310 to 320 mg per day.

Now that you are a little more familiar with these nutritional MVNs – (Most Vital Nutrients), we hope you take the time to include them in your diet roster because they can help you score big nutritionally.

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  1. Grace Roberts
    Posted October 10, 2016 at 9:03 pm | Permalink

    I appreciate your kind way of filling order requests and I have over the years ordered quite a bit but my problems lately require specialists and have no clue what I will wind up with for I have a cyst on my thyroid. Doc says my thyroid has stopped working, but I’m waiting to see after my blood work tomorrow if it is still dormant. Thanks for the good service you provide.

  2. Patty
    Posted March 3, 2017 at 11:12 pm | Permalink

    thank you so very much to educate me about vitamin K , cause I suffer in pass November the blood clot in my right tight was so painful and scary , please keep informing me about what multivitamins can take to prevent my clot , also I allergy to aspirin and cant take any natural black willow k , God bless you all.

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