How to get all 90 essential nutrients?

Over 90% of people in the UK lack enough fiber, and many struggle with other nutritional deficiencies. Knowing how to get all 90 essential nutrients is the key to closing these nutritional gaps and supporting every function in your body. This guide will detail a comprehensive approach to achieving complete nutritional balance.

Quick Summary

Achieving optimal health requires a balanced intake of all 90 essential nutrients, including vitamins, minerals, amino acids, and fatty acids. A diverse diet focusing on nutrient-dense foods is crucial, often supplemented to account for soil depletion and modern agricultural practices. A combination of balanced eating, targeted supplements, and mindful preparation provides a foundation for comprehensive nutrition and overall well-being.

Key Points

• Diverse Diet: Prioritize a wide variety of whole, unprocessed foods, including fruits, vegetables, whole grains, and lean proteins, to cover many essential nutrients.

• Targeted Supplementation: Due to modern soil depletion, a comprehensive daily supplement is often necessary to reliably acquire all 90 essential vitamins and minerals.

• Proper Food Preparation: Techniques like soaking grains and pairing certain foods (e.g., iron with Vitamin C) can significantly increase nutrient bioavailability.

• Mind Your Gut Health: A healthy gut microbiome, supported by fiber and probiotics, is crucial for absorbing the nutrients you consume.

• Balance Food and Supplements: Do not rely solely on supplements; they are meant to complement a nutritious diet, not replace it.

Understanding the 90 Essential Nutrients

The concept of 90 essential nutrients is a foundational principle in holistic health, popularized by figures like Dr. Joel Wallach. It posits that for the body to function optimally, it needs a specific set of 90 vital nutrients every day. This collection includes 60 essential minerals, 16 essential vitamins, 12 essential amino acids, and 3 essential fatty acids. Unlike non-essential nutrients, these cannot be manufactured by the body and must be acquired through diet or supplementation.

The Four Categories of Essential Nutrients

1. Essential Minerals

This group comprises both major and trace minerals critical for countless bodily functions, from bone health to nerve transmission. The 60 essential minerals include elements like Calcium, Magnesium, Zinc, Iron, Iodine, and Selenium. Due to widespread soil depletion, it's often challenging to obtain all of these in sufficient quantities from food alone.

2. Essential Vitamins

These are organic compounds the body needs in small amounts for a wide range of functions, including immune support and metabolism. The 16 essential vitamins include the fat-soluble A, D, E, and K, as well as the water-soluble C and all B vitamins. A deficiency in any of these can lead to significant health issues.

3. Essential Amino Acids

The building blocks of protein, these 12 amino acids are necessary for repairing and building tissues. Your body can produce some amino acids, but the 'essential' ones must be sourced externally. Complete protein sources, like meat, eggs, and dairy, contain all essential amino acids, while plant-based eaters need to consume a variety of protein sources.

4. Essential Fatty Acids (EFAs)

These are healthy fats crucial for brain function, inflammation control, and cell growth. The main essential fatty acids are the Omega-3s and Omega-6s. Excellent food sources include oily fish, nuts, seeds, and certain plant oils.

A Dietary Approach to Getting All 90 Essential Nutrients

The primary strategy for maximizing nutrient intake involves adopting a diverse, whole-food-based diet. This provides a wide spectrum of nutrients, with an emphasis on plant-based foods, lean proteins, and healthy fats.

Building a Nutrient-Dense Plate

• Load up on leafy greens: Spinach, kale, and chard are nutritional powerhouses, rich in vitamins A, C, and K, as well as minerals like calcium and iron.
• Embrace variety in fruits and vegetables: Eating a spectrum of colors—from orange carrots to blue berries—ensures you get a broad range of vitamins and antioxidants. Aim for at least five portions daily.
• Choose whole grains and legumes: Brown rice, whole wheat pasta, beans, and lentils provide essential fiber, B vitamins, and numerous minerals. Soaking grains and legumes can improve nutrient absorption.
• Include quality protein sources: Lean meats, fish (especially oily varieties for Omega-3s), eggs, and dairy or fortified dairy alternatives provide complete protein and other key nutrients like Vitamin B12 and calcium.
• Integrate nuts and seeds: These are packed with essential fatty acids, protein, and minerals like magnesium, zinc, and selenium.
• Don't forget healthy fats: Avocado, olive oil, and flaxseed are excellent sources of beneficial fats.

The Importance of a Complete Multivitamin and Mineral Supplement

While a balanced diet is fundamental, many nutrition experts acknowledge that obtaining all 90 essential nutrients from food alone is difficult today due to soil depletion. This is where high-quality supplementation becomes critical. A comprehensive daily supplement can help bridge any nutritional gaps, especially for minerals that are less concentrated in modern food sources.

Comparison of Nutrient Sources: Food vs. Supplements

Feature	Nutrient-Dense Whole Foods	Complete Multivitamin/Mineral Supplement
Absorption	Generally higher and more bioavailable due to synergistic compounds.	Can be less efficiently absorbed; some forms are better than others (e.g., chelated minerals).
Synergy	Provides a complex mix of nutrients, fibers, and antioxidants that work together.	Lacks the full synergistic effect of whole foods, but delivers concentrated doses of specific nutrients.
Convenience	Requires careful planning, preparation, and variety in daily meals.	Simple and convenient, ensuring consistent intake of baseline nutrients daily.
Cost	Varies widely, can be more expensive to source diverse, organic foods.	A predictable, often more affordable way to guarantee baseline nutrient intake.
Completeness	Highly dependent on soil quality, farming practices, and diet variety.	Designed to provide the full spectrum of essential nutrients in specific, measurable doses.

Conclusion

Achieving and maintaining optimal health by obtaining all 90 essential nutrients is a multi-faceted endeavor that combines mindful eating and strategic supplementation. While a diet rich in diverse, whole foods like leafy greens, colorful produce, and quality protein forms the foundation, the reality of modern agriculture means supplementation is often necessary. By combining a balanced, nutrient-dense diet with a comprehensive daily supplement, you can provide your body with the full range of nutrients needed for optimal function and long-term well-being. Don't leave your nutrition to chance—take an active, two-pronged approach to nourish your body completely.

How Nutrient Absorption Can Be Improved

For maximum benefit, consider these tips to enhance how your body absorbs nutrients:

• Eat Raw Fats: Consume healthy fats in their raw form, found in nuts, seeds, and avocados, to preserve nutrient integrity.
• Prepare Foods Mindfully: Soak grains and legumes to break down phytates, which can block mineral absorption.
• Combine Nutrient Pairs: Pair iron-rich foods with Vitamin C sources (e.g., spinach with citrus) to enhance iron absorption.
• Support Gut Health: A healthy gut microbiome improves overall nutrient absorption. Eat fiber-rich and fermented foods to promote gut health.
• Limit Processed Foods: Processed foods are often nutrient-poor and can displace more nourishing options from your diet.

For more detailed information on balanced eating, consult official dietary guidelines from reputable sources like the NHS.(https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/eating-a-balanced-diet/)

Frequently Asked Questions

What are the 90 essential nutrients?

The 90 essential nutrients consist of 60 minerals, 16 vitamins, 12 amino acids, and 3 essential fatty acids that the human body needs but cannot produce on its own.

Can I get all 90 essential nutrients from food alone?

While a balanced diet is key, modern soil depletion makes it difficult to get all 90 essential nutrients from food alone. High-quality supplementation is often necessary to bridge nutritional gaps.

What is the best way to ensure I'm getting enough vitamins?

The best way is to eat a diverse diet including plenty of fruits, vegetables, whole grains, and fortified foods. A daily multivitamin can provide an extra layer of assurance.

What are good food sources for essential minerals?

Good sources of essential minerals include dark leafy greens, nuts, seeds, whole grains, lean meats, and seafood. Iodized salt is also an important source of iodine.

Do I need a supplement if I eat a healthy diet?

Even with a healthy diet, supplementation is recommended by some experts due to declining nutrient levels in soil. It provides insurance that you are consistently receiving adequate levels of all 90 essential nutrients.

How can I improve the absorption of nutrients?

You can improve absorption by eating a variety of foods, properly preparing them (like soaking grains), and promoting a healthy gut microbiome with fiber and probiotics. Avoiding excessive alcohol and stress can also help.

Is it possible to overdose on nutrients from supplements?

Yes, it is possible, especially with fat-soluble vitamins (A, D, E, and K) which can build up in the body. It is crucial to follow dosage instructions and not exceed recommended intake unless advised by a healthcare provider.