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Vitamin C, or ascorbic acid, is a water soluble vitamin well known for its role in supporting a healthy immune system. Because your body cannot make vitamin C, it must come from the foods you eat every day.

How much protein you need depends on several factors — including age, sex, health status and activity level.

Do you really need to drink eight, 8-ounce glasses of water every day?

You've likely heard that omega-3 fatty acids are good for your health. But one in particular, docosahexaenoic acid, or DHA, goes straight to your head.

Calcium is perhaps the most essential nutrient when it comes to bone health.

The most common B-vitamins are essential for supporting your body's metabolism rate, producing energy and aiding your body in fighting disease and infection.

Research shows that eating two 4-ounce servings of seafood per week may reduce the risk of heart disease and related deaths. But, omega-3s are not limited to fish. They are also found in some vegetable oils, nuts, seeds and soy foods.

Vitamin D is a nutrient needed for health and to maintain strong bones. Vitamin D aids in the absorption of calcium and phosphorus in our bodies, helps bring calcium and phosphorus to our bones and teeth, and helps regulate how much calcium remains in our blood.

Cholesterol is a waxy substance found in animal-based foods that we eat and also in our body’s cells.

Although some research suggests high activity levels in athletes may increase their vitamin and mineral needs, there are no official guidelines for micronutrient recommendations specific to athletes at this time.

An essential mineral, iodine is used by the thyroid gland to make thyroid hormones that control many functions in the body including growth and development.

Iron in food exists as two types, heme and non-heme. Animal foods such as meat, fish and poultry provide heme, which is used most effectively by your body. Non-heme is found in plant foods such as spinach and beans and isn’t as well absorbed. How much iron do you need?

Antioxidants — such as vitamins C and E and carotenoids, which include beta-carotene, lycopene and lutein — help protect healthy cells from damage caused by free radicals.

The mention of nutrient deficiencies might conjure up images of third world countries, but the typical American diet can also leave big nutritional gaps.

Magnesium is an important part of the more than 300 enzymes found in your body. These enzymes are involved in processes that help to regulate many bodily functions, including the production of energy, body protein and muscle contractions. Magnesium also plays a role in maintaining healthy bones and a healthy heart.

Potassium is a mineral that, among other things, helps muscles contract, helps regulate fluid and mineral balance in and out of body cells, and helps maintain normal blood pressure by limiting the effect of sodium.

Fiber is an essential nutrient. However, most Americans are falling far short of the recommended daily amount in their diets. Follow these tips to boost fiber in your diet.

Fruits, vegetables, beans and whole grains all contain dietary fiber, a type of carbohydrate that provides minimal energy for the body.

When it comes to making sure you are getting the vitamins and minerals your body needs, food is the best option.

The Dietary Guidelines recognize there may be a need for some people to take supplements at certain times in their lives. In those cases, the safety of taking a supplement always needs to be considered.

Food should be your first source of nutrients and eating a balanced diet is the best way to get what your body needs. Before taking a supplement, talk with your health care provider, and educate yourself about the safety and usefulness of supplements.

For some people, vitamins and supplements help fill in the gap for nutrient needs they may be unable to meet. However, there is little evidence to support taking supplements to prevent chronic disease.

Triglycerides are a type of fat in the blood that matter. High levels of triglycerides can increase your risk for heart disease.

Iron deficiency is the most common nutritional deficiency and the leading cause of anemia in the United States. Iron is needed to make hemoglobin, a part of red blood cells that acts like a taxicab for oxygen and carbon dioxide. Learn the best ways to add iron, including vegetarian sources, to your diet.

Most table salts are made from sodium chloride. So, salt used when preparing or flavoring foods usually contains sodium. And, healthcare providers often use the words sodium and salt interchangeably.

Athletes face intense training and fierce competition when working to get to the top of their game.