7 Essential Nutrients and the Everyday Foods That Contain Them

An easy guide to vitamin B12, calcium, vitamin D, iron, zinc, magnesium and protein.

Good Nutrition Starts With Familiar Foods

When you think about eating well, what comes to mind?

Perhaps a colourful salad, a protein-rich breakfast or a smoothie filled with fruit and yoghurt.

But good nutrition doesn't have to mean completely changing what you eat or searching for unfamiliar ingredients.

Many of the nutrients your body needs are found in foods you probably already have in your kitchen.

Eggs. Fish. Yoghurt. Beans. Lentils. Nuts. Seeds. Whole grains.

These everyday ingredients can contribute different vitamins, minerals and other nutrients to your diet.

The key is understanding what they offer and finding practical ways to enjoy a variety of them throughout the week.

The Australian Dietary Guidelines recommend eating a wide variety of nutritious foods from the five food groups. Different foods provide different combinations of nutrients, which is why variety is an important part of balanced eating.¹

Let's take a closer look at seven nutrients worth knowing about and the familiar foods that contain them.

1. Vitamin B12: Found in Fish, Eggs, Dairy and Meat

Vitamin B12 is an essential vitamin involved in several normal processes in the body, including red blood cell formation and nervous system function.

Unlike some nutrients found widely across plant foods, vitamin B12 occurs naturally primarily in animal-derived foods.

Everyday food sources of vitamin B12

You can find vitamin B12 in:

• Fish, including salmon, tuna and sardines
• Eggs
• Milk
• Yoghurt
• Cheese
• Beef and other meats
• Shellfish

Some breakfast cereals, nutritional yeast products and plant-based milk alternatives may also contain added vitamin B12.

However, not every plant-based alternative is fortified, so checking the nutrition information panel is useful.

Simple ways to include B12-containing foods

Breakfast could be scrambled eggs on wholegrain toast or yoghurt with fruit.

Lunch might be a tuna sandwich or a salad with boiled eggs.

Dinner could include grilled fish alongside vegetables and rice.

You don't need to eat every food on the list. The idea is to choose options that suit your dietary preferences and include variety across your meals.

What if you follow a plant-based diet?

People following vegan diets need to pay particular attention to vitamin B12 because unfortified plant foods are not reliable sources.

If you avoid animal products, an accredited practising dietitian can help you identify suitable fortified foods and determine whether a B12 supplement is appropriate for your circumstances.

2. Calcium: More Than Just a Glass of Milk

Calcium is a mineral commonly associated with bones and teeth.

It is also involved in normal muscle and nerve function.

Dairy products are familiar calcium sources, but they aren't the only options available.

Everyday food sources of calcium

Consider including:

• Milk
• Yoghurt
• Cheese
• Calcium-set tofu
• Calcium-fortified plant-based milk alternatives
• Sardines or canned salmon with edible bones

Some vegetables, nuts and seeds also contain calcium, although the amount available to the body varies between foods.

How to include more calcium-containing foods

Try adding yoghurt to breakfast, using milk or a fortified alternative in porridge, or including calcium-set tofu in a stir-fry.

A snack of yoghurt and fruit can also be a convenient option when you're busy.

If you don't consume dairy, check the labels on plant-based alternatives. Products that look similar can have very different calcium contents.

Practical tip: When comparing plant-based milks, look at the calcium amount per 100 mL rather than assuming every almond, oat or soy drink provides the same amount.

3. Vitamin D: A Nutrient With Fewer Food Sources

Vitamin D is involved in calcium absorption and normal bone and muscle function.

It differs from many other nutrients because the body can also produce vitamin D when skin is exposed to UVB radiation.

However, vitamin D is naturally present in relatively few foods.

Everyday food sources of vitamin D

Food options include:

• Salmon
• Sardines
• Trout
• Egg yolks
• Vitamin D-fortified foods
• UV-exposed mushrooms, where labelled as containing vitamin D

The amount of vitamin D can vary considerably depending on the food and how it was produced.

For example, not every milk, yoghurt or breakfast cereal contains added vitamin D.

A practical approach to vitamin D

Include a variety of foods that naturally contain vitamin D and check food labels for fortification information.

It's also important to remember that vitamin D needs vary between individuals.

In Australia, sun exposure advice needs to balance vitamin D considerations with the risks of excessive UV exposure. More time in the sun is not automatically better, particularly when UV levels are high.

If you're concerned about your vitamin D status, speak with your healthcare professional rather than making changes to sun exposure or starting high-dose supplements on your own.

4. Iron: Found in Both Animal and Plant Foods

Iron is a mineral used in the formation of haemoglobin, a component of red blood cells that carries oxygen around the body.

It is found in both animal and plant foods, but there's an important difference between the two.

Understanding the two types of dietary iron

Haem iron is found in animal foods such as meat and seafood.

Non-haem iron is found in plant foods such as beans, lentils, tofu and whole grains, as well as in some animal foods.

The body generally absorbs haem iron more readily than non-haem iron.²

That doesn't mean plant-based iron sources aren't valuable. It simply means meal combinations can be particularly useful when relying on them.

Everyday food sources of iron

Animal-derived sources include:

• Lean beef
• Lamb
• Fish
• Shellfish

Plant-based sources include:

• Lentils
• Chickpeas
• Kidney beans
• Tofu
• Pumpkin seeds
• Iron-fortified breakfast cereals

A useful food pairing: Iron and vitamin C

Vitamin C can help the body absorb non-haem iron from plant foods.²

Try combining:

A lentil salad with tomatoes and lemon dressing is one example of how familiar ingredients can work together.

There's no need to calculate every nutrient in every meal. Simply being aware of useful food combinations can help you create more varied dishes.

5. Zinc: Found in Meat, Seafood, Legumes and Seeds

Zinc is an essential mineral involved in numerous normal processes in the body, including cell division and the function of many enzymes.

Both animal and plant foods can contribute zinc to your diet.

Everyday food sources of zinc

Look for:

• Beef
• Lamb
• Oysters and other shellfish
• Pumpkin seeds
• Chickpeas
• Lentils
• Cashews
• Whole grains
• Dairy products

Animal-derived foods generally provide zinc that is more readily absorbed than zinc from many plant foods.

This is partly because some plant foods contain phytates, naturally occurring compounds that can reduce zinc absorption.

However, legumes, nuts, seeds and whole grains remain useful components of a balanced diet.

Easy ways to include zinc-containing foods

Add pumpkin seeds to a salad.

Use chickpeas in a curry.

Enjoy wholegrain toast with nut butter.

Include seafood in your weekly meal rotation if it suits your preferences.

You can also combine several zinc-containing foods in one meal.

For example, a grain bowl with chickpeas, vegetables and pumpkin seeds brings together different ingredients without requiring a complicated recipe.

6. Magnesium: Everyday Foods You May Already Be Eating

Magnesium is involved in many normal biochemical processes, including muscle and nerve function.

The good news is that magnesium is found in a wide range of familiar foods.

Everyday food sources of magnesium

These include:

• Almonds
• Cashews
• Pumpkin seeds
• Chia seeds
• Wholegrain bread
• Oats
• Brown rice
• Beans and lentils
• Spinach

Rather than searching for one special magnesium-rich food, try including a variety of these ingredients throughout the week.

Simple magnesium-containing meal ideas

Breakfast: Porridge topped with chia seeds and almonds.

Lunch: A brown rice bowl with chickpeas and vegetables.

Snack: A small handful of unsalted nuts.

Dinner: A lentil curry served with whole grains.

These meals also contribute other nutrients, including protein, fibre and different vitamins and minerals.

That's one of the advantages of thinking about whole foods rather than nutrients in isolation.

7. Protein: Found in More Foods Than You Might Think

Protein is made up of amino acids and is needed for normal growth, maintenance and repair of body tissues.

While protein is often associated with meat or fitness-focused eating plans, it is present in many everyday foods.

Animal-derived protein sources

• Eggs
• Fish
• Chicken
• Lean meat
• Milk
• Yoghurt
• Cheese

Plant-based protein sources

• Lentils
• Chickpeas
• Beans
• Tofu
• Tempeh
• Nuts
• Seeds

Whole grains also contribute some protein.

Do you need protein at every meal?

There isn't one meal pattern that suits everyone.

However, including protein-containing foods across your usual meals can be a practical way to build a varied eating routine.

For example:

Breakfast could include eggs or yoghurt.

Lunch might include tuna, tofu or chickpeas.

Dinner could feature fish, chicken, beans or lentils.

Protein requirements vary depending on factors such as age, body size, activity level and individual circumstances.

If you're unsure how much protein is appropriate for you, an accredited practising dietitian can provide personalised advice.

You Don't Need Seven Separate Meals to Include Seven Nutrients

After reading about individual nutrients, it's easy to imagine that you need to plan your entire day around them.

Fortunately, foods rarely contain just one nutrient.

Eggs provide protein and vitamin B12, along with smaller amounts of other nutrients.

Yoghurt can contribute calcium, protein and B12.

Lentils contain plant-based protein, iron, zinc and magnesium.

Fish can provide protein and B12, with oily varieties also contributing vitamin D.

The Australian Dietary Guidelines group foods according to the nutrients they commonly provide, while emphasising variety both between and within food groups.¹

This is why a food-first approach can be more practical than trying to build every meal around an individual vitamin or mineral.

How to Build a More Nutritionally Varied Plate

You don't need a complicated meal plan to bring more variety into your diet.

Start by looking at the foods you already enjoy.

Include a protein-containing food

Choose from eggs, fish, poultry, tofu, beans, lentils or another option that suits your preferences.

Add vegetables

Include different types and colours throughout the week.

Fresh, frozen and canned vegetables can all be practical choices.

Include whole grains

Try oats, wholegrain bread, brown rice or other wholegrain foods.

Consider calcium-containing foods

Yoghurt, milk, calcium-set tofu or a fortified alternative can be incorporated into meals and snacks.

Add nuts or seeds where suitable

A sprinkle of pumpkin seeds, chia seeds or almonds can add texture and variety.

You don't need every nutrient represented in every meal.

The aim is to build a varied eating pattern across the day and week.

A Simple Day of Meals Using Familiar Ingredients

Here's one example of how everyday foods can come together.

This isn't a prescribed meal plan or a guarantee of meeting every individual's nutritional requirements. It's simply a way to illustrate food variety.

You could replace salmon with tofu, yoghurt with a suitable fortified alternative, or lentils with another legume.

The goal is flexibility, not perfection.

A Convenient Way to Include Beef Liver in Your Routine

Nutra Nourished Beef Liver Capsules contain Australian grass-fed and grass-finished beef liver in a convenient capsule format.

Rather than preparing liver as part of a meal, the capsules provide a pre-measured way to include this animal-derived ingredient in your routine.

Each bottle contains 120 capsules, with a stated serving of four capsules providing 2,000 mg of beef liver.

They may suit people who:

• Prefer capsules over preparing organ meats.
• Want a pre-measured format without mixing powders.
• Are interested in traditional animal-derived food ingredients.
• Prefer a straightforward addition to an existing food routine.

Five Simple Ways to Add More Variety This Week

You don't need to overhaul your entire kitchen.

Try starting with one small change.

1. Rotate your breakfast

Instead of eating exactly the same thing every morning, alternate between oats, eggs, yoghurt and other foods you enjoy.

2. Add legumes to familiar meals

Lentils work well in pasta sauces, while chickpeas can be added to salads, soups and curries.

3. Keep nuts and seeds available

Use them in breakfast bowls, salads or snacks, taking allergies and individual dietary needs into account.

4. Try a different protein source

If you usually eat chicken, consider fish, tofu, beans or lentils for another meal.

5. Read food labels

Check whether plant-based milk alternatives are fortified with calcium or B12, and compare products according to your dietary needs.

Small changes can introduce different foods without making meal preparation more complicated.

The Takeaway: Think Variety, Not Just Individual Nutrients

Vitamin B12, calcium, vitamin D, iron, zinc, magnesium and protein all have important roles in normal nutrition.

But you don't need to approach them as seven separate problems to solve.

Many familiar foods contribute several nutrients at once.

The practical approach is to enjoy a variety of foods from the five food groups, choose meals that suit your preferences and build eating habits that work for your lifestyle.

You don't need perfect meals.

You don't need an expensive shopping list.

And you don't need to eat every nutrient-rich food every day.

Start with familiar ingredients, explore different combinations and look at the variety you enjoy across the week.

Good nutrition is about the bigger picture, not a single ingredient.

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