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Nutritional Information

From antioxidants to zinc, it takes a lot to keep you as energetic and healthy as possible.

By Zeel Editorial Staff, Last updated: May 18, 2020


What nutrients you put in your body is as important as how you exercise your heart. In fact, doctors believe that keeping a healthy diet is key to disease prevention. To get the best nutritional advice for your specific needs, seek out a registered dietitian for nutrition counseling.

Antioxidants Antioxidants are powerful molecules that fend against harmful free radicals - vitamin C, vitamin E and resveratrol are just a few
Component Description Daily Dosage
Antioxidants Chemically speaking, antioxidants are molecules that prevent (hence, "anti") the oxidation...more Antioxidants are measured in ORACs—the oxygen radical absorbance...more

Vitamins Vitamins help the body carry out everyday tasks and functions - these organic compounds can only be acquired through diet
Component Description Daily Dosage
Choline From the Greek word for bile—chole—choline was first noticed for its ability to prevent the...more Men should consume 550 mg of choline per day, while women need...more
Folic acid (folate) Folic acid, or folate, is a type of vitamin B (there are eight total). Folic acid is...more Men need 400 mcg of folic acid every day. Women under the age of...more
Vitamin A Vitamin A is a fat-soluble nutrient stored in the liver. It is most readily absorbed into...more Men should consume 900 mcg of vitamin A each day, while women...more
Vitamin B complex Vitamin B complex refers to a family of eight chemically diverse vitamins that work together...more Vitamin B complex consists of eight different compounds, each...more
Vitamin C Legendary for its ability to ward off the common cold, vitamin C is important for everyone. ...more The current recommended daily dosage of vitamin C for girls...more
Vitamin D Vitamin D is typically associated with sunshine, since just 10 to 15 minutes in the sun can...more The current recommended daily dosage of vitamin D is 200 to 400 IU. Vitamin D is especially...more
Vitamin E Vitamin E is an antioxidant, though the name actually refers to a group of eight chemical...more The recommended amount of vitamin E is 15 milligrams per day for...more
Vitamin K Named for the German word for clotting—"koagulation"—vitamin K is responsible for enabling...more Aim for 90 to 120 micrograms daily—that means a cup of spinach or...more

Minerals Minerals, which are available in food and supplement form, are required by all living bodies
Component Description Daily Dosage
Calcium Calcium is the most abundant mineral in the body. More than 99 percent of the calcium in the...more Most adults need 1,000 mgs of calcium a day. Adults over the age of 50 and post-menopausal...more
Iron The mineral iron is essential to health. Iron is found in every cell in the body and...more Females between 19 and 50 years old require slightly higher amounts of iron in their diets...more
Potassium If you've ever experienced a calf cramp, you should have blamed it on a lack of potassium....more Adults need 4.7 mg of potassium each day. But because most...more
Zinc Zinc affects many biological systems in our bodies because it plays vital roles at the...more Adult men should consume at least 11 mg of zinc per day, and adult...more

Probiotics Probiotics are a healthy strain of bacteria known to assist with digestion
Component Description Daily Dosage
Probiotics Probiotics are live bacteria. Often referred to as "friendly" bacteria, probiotics aid with...more The FDA does not have a recommendation for a daily dosage of probiotics, but most...more

Fatty Acids "Good" fats are capable of boosting your immune system, softening your skin and strengthening your blood vessels
Component Description Daily Dosage
Alpha-lipoic acid Alpha-lipoic acid, also called thiotic acid, is a fatty acid that is naturally produced in...more The amount of alpha-lipoic acid needed by an adult varies. ...more
DHA (docosahexaenoic acid) DHA, or docosahexaenoic acid, is one type of omega-3 fatty acid. This polyunsaturated fatty...more The American Heart Association recommends that health people...more
Essential fatty acids Essential fatty acids are fatty acids that are required by the body but that cannot be...more About 20 to 50 mg of ALA acid per day is standard, though more may be taken if desired. ...more
Monounsaturated fatty acids All fats are not created equal, and monounsaturated fat is among the best of the fatty...more 25 to 30 percent of the daily diet should consist of fats. The vast majority of these fats...more
Omega-3 Omega-3 fatty acids are the superstars of healthy fatty acids, improving the health of the...more There is no single standard for recommended daily dosage of omega-3 fatty acids. According...more
Omega-6 Omega-6 is a type of polyunsaturated fatty acid and an essential aid to good health. ...more Approximately five to 10% of a day's worth of calories should come from omega-6 fatty acids,...more
Omega-9 Omega-9 is an important kind of monounsaturated fatty acid that helps protect the heart. ...more Two tablespoons (approximately 27 grams) of extra virgin olive oil daily provides enough...more

Plant-Based Nutrients Plant-based nutrients include an array of organic molecules, compounds and pigments found in nature
Component Description Daily Dosage
Beta carotene Beta-carotene is a type of highly colored pigment that's also called a "provitamin" because...more There are no specific requirements for beta-carotene, though the body requires vitamin A in...more
Carotenoid Carotenoids are pigments that naturally occur in some vegetables and fruits. While there are...more While there are no FDA-recommended amounts of carotenoid intake,...more
Fiber Fiber, found in cereals, vegetables, legumes and fruits, is important to any diet. Also...more All adults should consume between 21 and 38 grams of fiber daily,...more
Lutein Lutein is a carotenoid and an orange-hued pigment found in plants, especially leafy green...more While there is no official recommended daily dose of lutein, most nutritionists suggest...more
Lycopene Lycopene is a bright red carotenoid that gives tomatoes their appealing ruddy hue. It is...more There is no current recommended daily dosage for lycopene, though it couldn't hurt to reach...more
Phytochemicals Phytochemicals are plant-based chemical compounds. Phytochemicals are basically the "nice...more A diet rich in phytochemicals should be eaten, preferably from food, not supplements. ...more
Resveratrol Resveratrol is a polyphenol compound that is believed to have antioxidant properties. ...more Since resveratrol is still unproven in clinical studies, there is no FDA-recommended...more
Sterols Sterols and stanols are naturally occurring substances found in plants. They are chemically...more Take 2 grams per day. Pregnant and nursing women should not take sterol and stanol...more

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