Your body needs a range of nutrients to function well. Some are needed in larger amounts (macronutrients), and some in smaller amounts (micronutrients). The good news is that a varied, balanced diet usually provides them all.

Here are six essential nutrients and the role each one plays.

1. Vitamins

Vitamins are micronutrients that support many processes in the body, from energy production to healthy skin and immune function. There are thirteen essential vitamins, including vitamins A, C, D, E, K and the B group. Fruit, vegetables, whole grains, dairy, eggs and fish are good sources.

2. Minerals

Minerals like calcium, iron, magnesium, potassium and zinc help build bones and teeth, carry oxygen in the blood and support nerve and muscle function. You’ll find them in vegetables, nuts, seeds, legumes, whole grains, dairy and meat.

3. Protein

Protein provides the building blocks for muscles, skin, hormones and much more. Good sources include beans, lentils, tofu, nuts, seeds, eggs, dairy, fish and meat.

4. Fats

Fats provide energy, help the body absorb certain vitamins and support cell health. Unsaturated fats, found in olive oil, avocados, nuts, seeds and oily fish, are good choices. It’s generally recommended to limit saturated and trans fats.

5. Carbohydrates

Carbohydrates are the body’s main source of energy. Whole grains, fruit, vegetables and legumes provide carbohydrates along with fibre, vitamins and minerals.

6. Water

Water makes up a large part of your body and is essential for almost every function. Drink regularly through the day, and more when it’s hot or you’re active.

Keeping it simple

You don’t need to track every nutrient. A plate with a mix of vegetables, a source of protein, whole grains and some healthy fat goes a long way.

A note of care

If you have a health condition, are pregnant or already follow a special eating plan, keep to it and let this fit around it; food is the kinder place to start before any supplement.

How little is enough

At your next meal, notice which of these six nutrients are on your plate. Is there one simple addition you could make?

For more, read magnesium-rich foods and why you need them.

If you’d like a little more help at the table, there’s a gentle guide to everyday eating on the Guides page.