When people talk about the calories in food, what do they mean? A calorie is a unit of measurement—but it doesn't measure weight or length. A calorie is a unit of energy. When you hear something contains 100 calories, it's a way of describing how much energy your body could get from eating or drinking it.

KidsHealth from Nemours, https://kidshealth.org/en/kids/calorie.html ×

This number on a food label indicates how much fat is in a single serving of a food. Limit total fat to less than 25% to 35% percent of the calories you consume each day. All fats have 9 calories per gram.

WebMD, https://www.webmd.com/food-recipes/definitions-glossary

A nutrient that the body needs in small amounts to function and stay healthy. Vitamin A helps in vision, bone growth, reproduction, growth of epithelium (cells that line the internal and external surfaces of the body), and fighting infections. It is fat-soluble (can dissolve in fats and oils). Vitamin A is found in liver, egg yolks, and whole milk dairy products from animals and in fish oils. It can also be made in the body from a substance found in some fruits and vegetables, such as cantaloupes, carrots, spinach, and sweet potatoes. Vitamin A is being studied in the prevention and treatment of some types of cancer. Also called retinol.

NIH National Cancer Institute, https://www.cancer.gov/publications/dictionaries/cancer-terms/def/vitamin-a

Vitamin C, also known as ascorbic acid, is a water-soluble nutrient found in some foods. In the body, it acts as an antioxidant, helping to protect cells from the damage caused by free radicals. Free radicals are compounds formed when our bodies convert the food we eat into energy. People are also exposed to free radicals in the environment from cigarette smoke, air pollution, and ultraviolet light from the sun.

https://ods.od.nih.gov/factsheets/VitaminC-Consumer/

Vitamin D is a nutrient you need for good health. It helps your body absorb calcium, one of the main building blocks for strong bones. Together with calcium, vitamin D helps protect you from developing osteoporosis, a disease that thins and weakens the bones and makes them more likely to break. Your body needs vitamin D for other functions too. Your muscles need it to move, and your nerves need it to carry messages between your brain and your body. Your immune system needs vitamin D to fight off invading bacteria and viruses.

https://ods.od.nih.gov/factsheets/VitaminD-Consumer/

Vitamin E is a nutrient that's important to vision, reproduction, and the health of your blood, brain and skin. Vitamin E also has antioxidant properties. Antioxidants are substances that might protect your cells against the effects of free radicals - molecules produced when your body breaks down food or is exposed to tobacco smoke and radiation. Free radicals might play a role in heart disease, cancer and other diseases. If you take vitamin E for its antioxidant properties, keep in mind that the supplement might not offer the same benefits as naturally occurring antioxidants in food.

https://www.mayoclinic.org/drugs-supplements-vitamin-e/art-20364144

Vitamin B1, thiamin, or thiamine, enables the body to use carbohydrates as energy. It is essential for glucose metabolism, and it plays a key role in nerve, muscle, and heart function.

https://www.medicalnewstoday.com/articles/219545

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Riboflavin (also called vitamin B₂) is important for the growth, development, and function of the cells in your body. It also helps turn the food you eat into the energy you need.

https://ods.od.nih.gov/factsheets/Riboflavin-Consumer/

Niacin (also called vitamin B3) helps turn the food you eat into the energy you need. Niacin is important for the development and function of the cells in your body.

https://ods.od.nih.gov/factsheets/Niacin-Consumer/

Vitamin B6 is a vitamin that is naturally present in many foods. The body needs vitamin B6 for more than 100 enzyme reactions involved in metabolism. Vitamin B6 is also involved in brain development during pregnancy and infancy as well as immune function.

https://ods.od.nih.gov/factsheets/VitaminB6-Consumer/

Folate is a B-vitamin that is naturally present in many foods. Your body needs folate to make DNA and other genetic material. Your body also needs folate for your cells to divide. A form of folate, called folic acid, is used in fortified foods and most dietary supplements.

Vitamin B₁₂ is a nutrient that helps keep your body's blood and nerve cells healthy and helps make DNA, the genetic material in all of your cells. Vitamin B₁₂ also helps prevent megaloblastic anemia, a blood condition that makes people tired and weak.

https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/

Biotin is a B-vitamin found in many foods. Biotin helps turn the carbohydrates, fats, and proteins in the food you eat into the energy you need.

https://ods.od.nih.gov/factsheets/Biotin-Consumer/

Pantothenic acid (also called vitamin B₅) helps turn the food you eat into the energy you need. It's important for many functions in the body, especially making and breaking down fats.

https://ods.od.nih.gov/factsheets/PantothenicAcid-Consumer/

Choline is a nutrient that is found in many foods. Your brain and nervous system need it to regulate memory, mood, muscle control, and other functions. You also need choline to form the membranes that surround your body's cells. You can make a small amount of choline in your liver, but most of the choline in your body comes from the food you eat.

https://ods.od.nih.gov/factsheets/Choline-Consumer/

Calcium is a mineral found in many foods. The body needs calcium to maintain strong bones and to carry out many important functions. Almost all calcium is stored in bones and teeth, where it supports their structure and hardness.

National Institutes of Health, Office of Dietary Supplements

Iron is a mineral that is naturally present in many foods, added to some food products, and available as a dietary supplement. Iron is an essential component of hemoglobin, an erythrocyte (red blood cell) protein that transfers oxygen from the lungs to the tissues. As a component of myoglobin, another protein that provides oxygen, iron supports muscle metabolism and healthy connective tissue. Iron is also necessary for physical growth, neurological development, cellular functioning, and synthesis of some hormones.

National Institutes of Health, Office of Dietary Supplements

Phosphorus is a mineral contained in each cell in our body. Most phosphorus is in the bones and teeth, and some is in your genes. Your body needs phosphorus to make energy and to carry out many important chemical processes.

https://ods.od.nih.gov/factsheets/Phosphorus-Consumer/

Iodine is a mineral found in some foods. The body needs iodine to make thyroid hormones. These hormones control the body's metabolism and many other important functions. The body also needs thyroid hormones for proper bone and brain development during pregnancy and infancy. Getting enough iodine is important for everyone, especially infants and women who are pregnant.

https://ods.od.nih.gov/factsheets/Iodine-Consumer/

Magnesium is a mineral that's crucial to the body's function. Magnesium helps keep blood pressure normal, bones strong, and the heart rhythm steady.

https://www.webmd.com/diet/supplement-guide-magnesium#1

Zinc is found in cells throughout the body. It helps the immune system fight off invading bacteria and viruses. The body also needs zinc to make proteins and DNA, the genetic material in all cells. During pregnancy, infancy, and childhood, the body needs zinc to grow and develop properly. Zinc also helps wounds heal and is important for proper senses of taste and smell.

https://ods.od.nih.gov/factsheets/Zinc-Consumer/

Selenium is a nutrient that the body needs to stay healthy. Selenium is important for reproduction, thyroid gland function, DNA production, and protecting the body from damage caused by free radicals and from infection.

https://ods.od.nih.gov/factsheets/selenium-consumer/

Your body uses manganese to make energy and protect your cells from damage. Your body also needs manganese for strong bones, reproduction, blood clotting, and a healthy immune system.

https://ods.od.nih.gov/factsheets/Manganese-Consumer/

Chromium is an essential trace mineral that can improve insulin sensitivity and enhance protein, carbohydrate, and lipid metabolism.

https://www.medicalnewstoday.com/articles/288177

Your body uses molybdenum to process proteins and genetic material like DNA. Molybdenum also helps break down drugs and toxic substances that enter the body.

https://ods.od.nih.gov/factsheets/Molybdenum-Consumer/

Potassium. Essential for life, potassium helps maintain normal blood pressure and keeps your heart and kidneys working normally. Potassium is found in bananas, nuts, potatoes, dairy, and other foods. Adults should aim for 4,700 milligrams of potassium daily.

WebMD, https://www.webmd.com/food-recipes/definitions-glossary

Eicosapentaenoic acid (EPA) is one of several omega-3 fatty acids. It is found in cold-water fatty fish, such as salmon. It is also found in fish oil supplements, along with docosahexaenoic acid (DHA). Omega-3 fatty acids are part of a healthy diet that helps lower risk of heart disease. Getting more EPA in your diet has positive effects on coronary heart disease, high triglycerides (fats in the blood), high blood pressure, and inflammation.

https://www.mountsinai.org/health-library/supplement/eicosapentaenoic-acid-epa

Docosahexaenoic acid (DHA) is an omega-3 fatty acid that is found along with eicosapentaenoic acid (EPA) in cold-water fish, including tuna and salmon. DHA plays a key role in the development of eye and nerve tissues. DHA might also reduce the risk of heart and circulatory disease by decreasing the thickness of the blood, reducing swelling (inflammation), and lowering blood levels of triglycerides.

https://www.webmd.com/vitamins/ai/ingredientmono-864/docosahexaenoic-acid-dha

Microcrystalline hydroxyapatite concentrate (MCHC) is derived from whole bone and is available as a nutritional supplement. MCHC contains protein and other ingredients that comprise the organic portion of bone, as well as calcium and other minerals in the normal physiological proportions found in raw bone.

http://naturopathicdoc.com/bones.asp

A compound needed for the proper functioning of an enzyme, a protein that speeds up the rate at which chemical reactions take place in the body. Coenzyme Q10 is used to produce energy to fuel cell growth and maintenance. Coenzyme Q10 is thought to improve the function of mitochondria, the "powerhouses" that produce energy in cells. Coenzyme Q10 is also an antioxidant, a substance that protects cells from highly reactive chemicals called free radicals that can damage cells and their DNA. The highest amounts of coenzyme Q10 are in the heart, liver, kidneys, and pancreas and the lowest amounts are in the lungs. The levels of coenzyme Q10 normally decline with age.

https://www.medicinenet.com/coenzyme_q10/definition.htm

Though often referred to as vitamin B8, inositol is not a vitamin at all but rather a type of sugar with several important functions. Inositol plays a structural role in your body as a major component of cell membranes. It also influences the action of insulin, a hormone essential for blood sugar control. In addition, it affects chemical messengers in your brain, such as serotonin and dopamine). It has been estimated that a typical diet in the US contains around 1 gram of inositol per day. Rich sources include grains, beans, nuts and fresh fruits and vegetables.

https://www.healthline.com/nutrition/inositol

Acetyl-L-carnitine is a form of L-carnitine, an amino acid that is found in nearly all cells of the body. L-carnitine plays a critical role in the production of energy from long-chain fatty acids. In addition, it increases the activity of certain nerve cells in the central nervous system.

https://www.mayoclinic.org/diseases-conditions/multiple-sclerosis/expert-answers/acetyl-l-carnitine/faq-20057801

Cysteine is a semi-essential amino acid. It's considered semi-essential because your body can produce it from other amino acids, namely methionine and serine. It becomes essential only when the dietary intake of methionine and serine is low.

Cysteine is found in most high-protein foods, such as chicken, turkey, yogurt, cheese, eggs, sunflower seeds and legumes.

N-acetyl cysteine (NAC) is a supplement form of cysteine.

Consuming adequate cysteine and NAC is important for a variety of health reasons - including replenishing the most powerful antioxidant in your body, glutathione. These amino acids also help with chronic respiratory conditions, fertility and brain health.

https://www.healthline.com/nutrition/nac-benefits

Taurine is an amino sulfonic acid that occurs naturally in your body. It is particularly concentrated in your brain, eyes, heart and muscles.

Taurine is classified as a conditionally essential amino acid. It serves various important functions in your body.

L Taurine is the L isomer of the taurine molecule. There are two stereoisomers as L Taurine and D taurine. Among them, the most abundant and most important form is the L isomer.

https://www.healthline.com/nutrition/what-is-taurine#what-it-is

https://www.differencebetween.com/difference-between-taurine-and-l-taurine/

Tocopherols are a family of compounds that together make up different forms of vitamin E. When you buy a supplement that's advertised as "mixed tocopherols," you're purchasing a mixture of several different types of vitamin E. There are eight naturally occurring forms of vitamin E, including four tocopherols: alpha-tocopherol, beta-tocopherol, gamma-tocopherol, and delta-tocopherol. Each has a slightly different chemical structure. These tocopherols often are combined in supplements with tocotrienols, similar vitamin E compounds that also come in alpha-, beta-, gamma-, and delta- forms. Mixed tocopherols are found in oils (including olive oil, sunflower oil, and soybean oil), nuts, seeds, and in some leafy green vegetables, such as spinach.

https://www.verywellfit.com/mixed-tocopherols-benefits-side-effects-dosage-and-interactions-4693629

Cranberry is most commonly used for the prevention and treatment of urinary tract infections (UTIs). Cranberry is also used for kidney stones, enlarged prostate, the common cold, and many other conditions, but there is no good scientific evidence to support these uses.

https://www.webmd.com/vitamins/ai/ingredientmono-958/cranberry

Ginseng has been used for improving overall health. It has also been used to strengthen the immune system and help fight off stress and disease. There are different types of ginseng.

https://www.webmd.com/drugs/2/drug-60146/ginseng-root-oral/details

Like peas and beans, red clover belongs to the family of plants called legumes. Red clover contains substances called isoflavones-compounds that are structurally related/similar to estrogen. Red clover supplements have been promoted for menopause symptoms and osteoporosis.

Historically, red clover was used for asthma, whooping cough, cancer, and gout. Today, extracts from red clover are most often promoted for menopause symptoms, high cholesterol levels, or osteoporosis.

https://www.nccih.nih.gov/health/red-clover

Lysine is an amino acid (a building block of protein). Unlike some other amino acids, the human body cannot make lysine, so it must be eaten in the diet. Sources of lysine include meat, fish, dairy, eggs, and some plants such as soy.

https://www.webmd.com/vitamins/ai/ingredientmono-237/lysine

Vitamin B10 (or vitamin Bx) is an alternative name for the organic compound PABA, a white crystalline substance. It's considered part of the vitamin B complex, although it's not a vitamin nor an essential nutrient. It's found in brewer's yeast, organ meat, mushrooms, whole grains, and spinach. Your body can also synthesize the compound using certain bacteria in your gut. PABA then assists in the production of folate (vitamin B9). Yet, the amount of folate produced is inadequate to meet your needs, so you need to obtain it from other dietary sources. PABA is thought to benefit skin and hair when taken as a supplement. It's industrially produced and sold in pill, powder, extract, and topical application form.

https://www.healthline.com/nutrition/vitamin-b-10

Rutin is a bioflavonoid, or plant pigment, that is found in certain vegetables and fruits. Apples are full of rutin. Buckwheat, most citrus, figs, and both black and green tea also contain rutin. Rutin has powerful antioxidant properties. It also helps your body produce collagen and use vitamin C.

https://www.healthline.com/health/potential-benefits-of-rutin

Chamomile, a flower in the daisy family, is a dietary supplement popular for a variety of uses including sleep problems, anxiety, digestive upset, mouth sores, skin infections, wound healing, colic, and diaper rash. Chamomile has been used for thousands of years, including by the ancient Greeks, Egyptians, and Romans.

https://www.verywellmind.com/how-is-chamomile-used-for-social-anxiety-3024966

Chasteberry is used widely to treat infertility and for relief of premenstrual syndrome (PMS) symptoms. Laboratory analysis has shown that chasteberry contains hormonal precursors that can prompt hormone changes within the body by activating those receptors. Various studies have found chasteberry to be effective in reducing breast pain and other PMS symptoms, but not for symptoms of menopause.

Because chasteberry has phytoestrogenic properties, patients with hormone-sensitive cancers should consult their physicians before using it.

https://www.mskcc.org/cancer-care/integrative-medicine/herbs/chasteberry

Hesperidin is a plant chemical that is classified as a "bioflavonoid." It is most commonly found in citrus fruits. People use it as medicine. Hesperidin, alone or in combination with other citrus bioflavonoids (such as diosmin), is most commonly used for blood vessel conditions such as hemorrhoids, varicose veins, and poor circulation (venous stasis).

https://www.webmd.com/vitamins/ai/ingredientmono-1033/hesperidin

Wild yam root is widely sold as a skin cream but may also be found as a supplement. It has traditionally been used to treat hormonal conditions, such as menopause and PMS, as well as alleviate symptoms of arthritis.

https://www.healthline.com/nutrition/wild-yam-root

Quercetin is a plant pigment (flavonoid). It is found in many plants and foods, such as red wine, onions, green tea, apples, berries, Ginkgo biloba, St. John's wort, American elder, and others. Buckwheat tea has a large amount of quercetin. Quercetin may antioxidant and anti-inflammatory support.

WebMD, https://www.webmd.com/vitamins/ai/ingredientmono-294/quercetin

Alpha lipoic acid has an important function in the mitochondria of cells where reactions that involve dehydrogenase enzymes take place. It also seems to help prevent damage to membranes through its interaction with glutathione and ascorbic acid, and it also functions as a strong antioxidant.

The r-lipoic acid (RLA) is the natural form of the compound known as alpha lipoic acid. This is one of two enantiomers of the alpha lipoic acid compound.

http://www.differencebetween.net/science/difference-between-alpha-lipoic-acid-and-r-lipoic-acid/

Lutein is a type of organic pigment called a carotenoid. It is related to beta-carotene and vitamin A. Many people think of lutein as "the eye vitamin." Lutein is one of two major carotenoids found in the human eye (macula and retina). It is thought to function as a light filter, protecting the eye tissues from sunlight damage. Foods rich in lutein include egg yolks, spinach, kale, corn, orange pepper, kiwi fruit, grapes, zucchini, and squash.

https://www.webmd.com/vitamins/ai/ingredientmono-754/lutein