The Complete Guide to the 90 Essential Nutrients: Can You Get Them All From Food?

In the world of holistic health, few topics spark more interest than the 90 Essential Nutrients — a full spectrum of vitamins, minerals, amino acids, and fatty acids required for optimal health. Originally popularized by Dr. Joel Wallach, this comprehensive list offers a blueprint for total body nutrition.

What Are the 90 Essential Nutrients?

The list includes:

• 16 Essential Vitamins — A, C, D, E, K, and the full B-complex.
• 60 Essential Minerals — including major minerals (calcium, magnesium) and ultra-trace minerals (vanadium, lithium, boron).
• 12 Essential Amino Acids — leucine, lysine, tryptophan, and others.
• 2 Essential Fatty Acids — omega-3 and omega-6.

Is It Possible to Get All 90 Nutrients From Food?

The short answer: yes — but it requires intentional, nutrient-dense meal planning. Due to modern farming, soil depletion, and food processing, many people fall short. However, by carefully selecting whole foods, you can cover most of your nutritional needs.

The 90 Essential Nutrients Food Blueprint

Daily Core Foods:

• Eggs (2 daily): B12, choline, biotin, selenium, iodine, vitamins A, D, E, K2, and sulfur.
• Oatmeal with Flax and Chia: Fiber, omega-3 ALA, magnesium, iron, manganese, and B vitamins.
• Leafy Greens (Spinach/Kale): K1, folate, calcium, potassium, vitamin C.
• Wild Salmon: Omega-3 EPA/DHA, protein, B3, B6, D, selenium.
• Pumpkin Seeds: Magnesium, zinc, copper, iron, manganese.
• Sweet Potato: Potassium, vitamin A precursor, fiber.
• Yogurt/Kefir: Calcium, probiotics, phosphorus, B12.
• Nori/Kelp: Iodine, trace minerals.
• Mineral Water: Lithium, boron, silicon, rubidium, strontium.
• Weekly Rotations (2–3 times per week)
• Beef Liver: Nature’s multivitamin: vitamins A, B12, iron, copper, folate, choline.
• Cod Liver Oil: Vitamins A, D, omega-3s.
• Oysters: Zinc, selenium, copper, iron, taurine.
• Lentils: Folate, molybdenum, fiber, protein.
• Natto/Aged Cheese: Vitamin K2, probiotics.
• Garlic, Onions, Leeks: Sulfur compounds, prebiotics.
• Pecans/Walnuts: Manganese, omega-6, omega-3 ALA.
• Chicken Liver: Additional vitamin A, B12, folate.
• Shiitake Mushrooms: Ergothioneine, vanadium, selenium, B vitamins.
• Ultra-Trace Minerals
• Boron: Avocado, almonds, raisins.
• Lithium: Found in some spring waters.
• Silicon: Cucumbers, bell peppers, mineral water.
• Vanadium: Mushrooms, black pepper, parsley.
• Other Trace Elements: Present in seafood, greens, spring water.
• Optional Insurance Supplements
• Even with perfect food choices, some people may benefit from:
• Vitamin D3: 2,000–5,000 IU daily
• Magnesium (glycinate): 200–400 mg daily
• Trace Mineral Drops: Fulvic/humic blends
• Cod Liver Oil: 1 tsp daily

The Bottom Line

While many depend heavily on multivitamins, you can actually design a food-based strategy that comes surprisingly close to delivering all 90 essential nutrients your body needs. Organ meats, seafood, mineral water, leafy greens, and rotation of diverse plant foods form the core of a full-spectrum micronutrient plan.

Prefer a simpler option?

If this feels overwhelming, you can explore Youngevity’s 90 For Life products, which are specifically designed to deliver all 90 essential nutrients in one system. (Disclosure: I may earn a small commission if you use this link to purchase.)

Ready to optimize your nutrition?

Start with this blueprint to give your body comprehensive, cellular-level nourishment.

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