Protein
Protein supplies amino acids used to build and repair tissues, enzymes, transport proteins, immune molecules, and hormones. It is foundational for nearly every organ system.
Browse the body by organ, explore nutrients, and search foods with live nutrient data from USDA FoodData Central. The organ-to-nutrient relationships on this site are curated educational mappings, while food records and per-100g nutrient values are pulled live from USDA.
Protein supplies amino acids used to build and repair tissues, enzymes, transport proteins, immune molecules, and hormones. It is foundational for nearly every organ system.
Dietary fiber supports bowel regularity, feeds the gut microbiome, and can help with cholesterol management, blood sugar control, and satiety.
Water helps circulate nutrients, regulate temperature, remove waste, cushion tissues, and maintain cell function. Every organ depends on hydration.
Omega-3 fats support cell membranes, brain function, eye health, and healthy inflammatory balance. Marine sources provide EPA and DHA; plants provide ALA.
Vitamin A helps maintain vision, epithelial tissues, immune defenses, and normal cell growth. It is important for the eyes, skin, lungs, and mucosal surfaces.
Thiamin helps turn carbohydrates into energy and supports nerves, muscles, and the heart.
Riboflavin helps with energy production and supports antioxidant systems, skin, eyes, and red blood cell function.
Niacin is involved in energy metabolism, DNA repair, and cellular signaling. It supports the nervous system and skin.
Pantothenic acid helps synthesize coenzyme A, which is essential for energy metabolism and hormone production.
Vitamin B6 is important for amino acid metabolism, neurotransmitter production, hemoglobin formation, and immune function.
Biotin supports metabolism of fats, carbohydrates, and proteins and plays a role in healthy hair, skin, and nails.
Folate supports DNA synthesis, cell division, and red blood cell formation. It is especially important in rapidly dividing tissues.
Vitamin B12 supports nerve function, red blood cell production, and DNA synthesis. It is found mainly in animal foods and fortified foods.
Vitamin C supports collagen formation, antioxidant defense, immune function, iron absorption, and wound repair.
Vitamin D helps regulate calcium and phosphorus and supports bones, muscles, immunity, and many signaling pathways.
Vitamin E is a fat-soluble antioxidant that protects cell membranes from oxidative damage.
Vitamin K supports normal blood clotting and also contributes to bone-related proteins.
Choline helps build cell membranes, produce acetylcholine, transport fat from the liver, and support brain function.
Calcium supports bones and teeth, muscle contraction, nerve transmission, and blood clotting.
Magnesium is required for hundreds of enzyme reactions and supports muscles, nerves, blood pressure regulation, and energy metabolism.
Potassium supports fluid balance, nerve signaling, muscle contraction, and blood pressure regulation.
Sodium is essential for fluid balance, nerve impulses, and muscle contraction, though most people do not need to increase it.
Iron helps carry oxygen in hemoglobin and supports energy production and immune function.
Zinc supports immunity, wound healing, growth, reproductive health, and many enzymes and transcription factors.
Copper helps with iron metabolism, connective tissue formation, energy production, and antioxidant defense.
Selenium supports antioxidant enzymes, thyroid hormone metabolism, and immune function.
Iodine is needed to make thyroid hormones, which regulate metabolism, growth, and development.
Phosphorus is important for bones, teeth, ATP energy transfer, and cell membrane phospholipids.
Manganese supports metabolism, antioxidant enzymes, and connective tissue and bone formation.
Chromium plays a role in glucose metabolism and insulin signaling.
Molybdenum is a trace mineral used by enzymes that process sulfur-containing compounds and other molecules.
Chloride helps maintain fluid balance and is part of stomach acid, which supports digestion.
Sulfur-containing amino acids support proteins, detoxification pathways, connective tissue, and antioxidant systems.
Omega-6 fats are essential fatty acids involved in membranes, growth, and signaling pathways.
Carbohydrates are a major fuel source, especially for the brain, red blood cells, and high-demand tissues.
Fats provide energy, help absorb fat-soluble vitamins, and form cell membranes and hormones.
Fermented foods can support a healthy gut microbiome, which in turn may affect digestion, immunity, and signaling between the gut and other organs.
Lutein and zeaxanthin are carotenoids concentrated in the eye and may support visual function.
Lycopene is a carotenoid found in red foods such as tomatoes and may support antioxidant defenses.