Your body cannot make essential nutrients or, more accurately, cannot manufacture enough of these chemical elements on its own to function properly. You need to consume these essential nutrients to survive, which include fat, carbohydrates, protein, vitamins and minerals. Most people get all the vitamins they need through the food they eat, according to the Food and Drug Administration.
Vitamins
The body needs 13 vitamins. They are vitamins A, C, D, E, K and the vitamin B complex, which are thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate. The body can make limited quantities of vitamins D and K. Vitamins are organic compounds, made by plants and animals.
Fat Soluble Vitamins
Scientists classify vitamins according to solubility in water. Your body stores excess fat-soluble vitamins A, D, E and K in your liver and fatty tissues. Vitamin A is important to vision, bone growth, reproduction and cell development. Vitamin A is available from both plant and animal sources, including carrots, mustard greens, meat and sweet potatoes. Avoid rickets and other vitamin D deficiencies by eating beef, liver, cheese and eggs, and by exposing your skin to the sun. Get your vitamin K through broccoli and cabbage to aid in the formation of blood clots.
Water Soluble Vitamins
Your body cannot store water-based vitamin C and the complex of B vitamins -- you must replace these vitamins each day. Bananas, liver, meat and fish are a great source of vitamin B-6, while eggs, milk, organ meats and shellfish supply vitamin B-12. Vegetarians may have to take a B12 supplement.
Vitamin C is vital to the formation of collagen, important for healing wounds. Vitamin C is also an antioxidant and important to healthy teeth and gums. Consume vitamin C in citrus fruits and in red and green peppers.
Minerals
Minerals are inorganic compounds. Your body uses over 80 minerals, including iron. Iron is important to breathing. Hemoglobin, the protein responsible for transporting oxygen to the tissues in your body, contains almost two-thirds of the iron in your system, according to the Office of Dietary Supplements.
Electrolytes
Electrolytes are minerals which have an electrical charge. These electrolytes, including calcium, sodium, potassium, chlorine, phosphate and magnesium, balance your blood chemistry, control muscle action and contribute to other functions.
Calcium is the most abundant and important mineral in your body. Most of the calcium is contained in your bones. This mineral is important to bone and tooth health. Eat dark green vegetables and dairy products. Other foods high in calcium include chicken livers, oysters, clams, beef tenderloin and fortified, ready to eat cereals.
Cocoa and chocolate are exceptionally good sources of magnesium, according to the USDA, as are dark green vegetables and legumes. Sodium is present in almost all packaged and refined foods, as well as in table salt. Eat bananas for extra potassium.
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