Does your nutrient intake meet your needs? Check out these 12 new nutrients we've added to our comprehensive tracker

Sue Heikkinen, MS, RDN, CDCES, BC-ADM, ACE-PT - Registered Dietitian Nutritionist and Certified Diabetes Care and Education Specialist

With MyNetDiary's addition of 12 new nutrients, you can track your intake of up to 50 nutrients. Learn more about these nutrients and why they are important to health.

You take tracking your nutrient intake pretty seriously, so we just added 12 new nutrients to the food tracker in Premium

Omega-3s

1. Total omega-3

Essential for healthy cell structure, omega-3s offer potential benefits for lowering inflammation and supporting heart and brain health. The three main omega-3s are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is found primarily in plant oils such as flaxseed, soybean, and canola oils. Find DHA and EPA in fish and other seafood.

The Food and Drug Administration (FDA) allows a health claim for foods containing at least 800 mg DHA and EPA combined. The FDA recommends no more than 3 grams/day of EPA and DHA combined and no more than 2 grams/day of EPA and DHA combined from supplements.

2. Alpha-linolenic acid (ALA)

Alpha-linolenic acid is the most common source of omega-3 in our diets, found in plant oils such as flaxseed oil, walnuts, and canola oil. ALA is an essential fatty acid, meaning your body cannot make it, and you must obtain this nutrient from your diet. Your body converts only a small amount of ALA into EPA and DHA, the active forms of omega-3. Therefore, consuming EPA and DHA directly from seafood (or supplements) is the most effective way to obtain these omega-3 fatty acids.

3. DHA

Docosahexaenoic acid (DHA) is a type of polyunsaturated fatty acid associated with heart health and brain development. Coldwater fish, such as salmon, sardines, and mackerel, all contain DHA. If you are vegetarian or don't eat fish, you can obtain EPA from algae-based supplements and small amounts from seaweed.

4. Omega-3 (EPA)

Eicosapentaenoic acid (EPA), along with DHA, is a healthy omega-3 fat associated with lower heart disease risk and is mainly found in coldwater fish. As with DHA, vegetarians may obtain EPA from algae-based supplements and in small amounts from seaweed.

Omega-6s

5. Total omega-6

Omega-6s are a type of polyunsaturated fat considered healthy when consumed in moderation, particularly if replacing saturated fats. Most people easily get enough omega-6s in their diet. Omega-6 fats are plentiful in vegetable oils, nuts, and seeds. The Institute of Medicine suggests 5 to 10 percent of total calories from omega-6 as an acceptable macronutrient distribution range (AMDR).

6. Linoleic acid (LA)

Linoleic acid is an essential fatty acid, meaning your body cannot produce it, and you must obtain it from dietary sources. You'll find linoleic acid in many plant oils, such as sunflower and canola oil. Our bodies require only small amounts of this omega-6 fatty acid for proper health and healthy cell function; thus, deficiency is rare. Conjugated linoleic acid (CLA) is a naturally occurring form of LA with potential health benefits.

Other nutrients

7. Soluble fiber

You can now track soluble fiber in addition to total fiber. Soluble fiber absorbs water and forms a gel during digestion. Eating 5 to 10 grams of soluble fiber a day can help lower your cholesterol. Oat bran, barley, nuts, seeds, beans, lentils, peas, certain fruits and vegetables, and many fiber supplements contain soluble fiber.

8. Chromium

Chromium is an essential mineral needed in minimal amounts. It may help with the breakdown and absorption of carbohydrate, protein, and fat. Mixed evidence indicates chromium supplements may lower blood sugar. However, if you have kidney or liver disease, be cautious about taking high amounts of chromium. Look for chromium in many foods, including meats, grains, fruits, and vegetables, and deficiency is very rare.

9. Biotin

Biotin is a water-soluble B-vitamin needed for energy metabolism. Deficiency is rare since we can get biotin from a wide variety of foods, including eggs, tuna, beef, sunflower seeds, and almonds.

10. Molybdenum

An essential trace mineral found in legumes (dried beans and peas), milk products, grains, and potatoes, molybdenum is needed to process proteins and DNA. However, deficiency is rare, so chances are adequate intake of this nutrient isn't a concern for most people.

11. Choline

Not technically a vitamin, choline is a nutrient similar to B-vitamins. Choline is needed for nervous system function and is involved in memory, mood, and muscle control. You also need it to form healthy cells. Your liver makes a small amount of choline, but most of the choline in your body comes from food sources such as eggs, beef, and soybeans.

12. Iodine

Iodine is a mineral needed to make thyroid hormones, which control metabolism and other essential body functions. Rich sources include seaweed, milk, and iodized salt. The iodine content of fruits and vegetables varies based on soil quality, fertilization, and irrigation practices.

A note about the availability of nutrients to track

MyNetDiary provides the most accurate and up-to-date nutrient database you can find. However, many foods do not have nutrient information provided in the USDA database or by the manufacturer. Therefore, your nutrient intake of many of these additional nutrients will likely display as lower than your actual intake. Choose Staple Foods for the most detailed nutrient information. If you find a food with labeled nutrient content that isn't available in our database, please send us a PhotoFoods update. It is quick and easy and allows us to make more detailed nutrient information available to all MyNetDiary users.

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