The liver is an essential organ that performs many functions, such as detoxifying the blood, producing bile, and metabolizing nutrients. Some of the nutrients needed by the liver are:

• Glutathione: This is a powerful antioxidant that helps protect the liver from oxidative stress and toxins. Glutathione also helps regenerate other antioxidants, such as vitamins C and E, in the body. Glutathione is synthesized in the liver from three amino acids: cysteine, glycine, and glutamate. Foods rich in these amino acids include whey protein, eggs, garlic, onions, broccoli, and spinach.
• Choline: This is an essential nutrient in fat metabolism and transport in the liver. Choline helps prevent fatty liver disease, where excess fat accumulates in the liver and impairs its function. Choline is also essential for synthesizing phosphatidylcholine, a component of cell membranes and bile. Foods high in choline include liver, eggs, soybeans, peanuts, and salmon.
• Selenium: This is a trace mineral that works as an antioxidant and supports the function of glutathione. Selenium also helps protect the liver from viral infections, such as hepatitis C. Selenium is found in foods like Brazil nuts, tuna, beef, chicken, and eggs.
• Zinc is another trace mineral essential for the immune system and wound healing. Zinc also helps maintain the structure and function of the liver cells and prevents liver fibrosis, which is the scarring of the liver tissue due to chronic inflammation. Zinc is found in oysters, beef, pumpkin seeds, lentils, and yogurt.

The kidneys are vital organs that filter the blood and remove waste products and excess fluids. They also help regulate the balance of electrolytes, such as sodium, potassium, and phosphorus, in the body. Some of the nutrients needed by the kidney are:

Water: Water is essential for the kidneys to produce urine and flush out toxins. Dehydration can cause kidney stones, urinary tract infections, and kidney damage. The water you need depends on your body weight, activity level, climate, and health conditions. A general recommendation is to drink at least eight glasses of water daily, but depending on your situation, you may need more or less. You can also get water from fruits and vegetables with high water content, such as cucumbers, watermelon, and grapes.

Protein: Protein, including the kidneys, is a macronutrient for tissue growth and repair. However, too much protein can strain the kidneys and increase the risk of kidney disease. Therefore, eating moderate amounts of protein from high-quality sources, such as lean meats, poultry, fish, eggs, dairy products, soybeans, nuts, and seeds, is essential. You may need to adjust your protein intake depending on your kidney function and stage of kidney disease. Your doctor or dietitian can help you determine the right amount of protein for you.

Fiber: Fiber is a type of carbohydrate that is not digested by the body. It helps lower cholesterol levels, control blood sugar levels, prevent constipation, and reduce the risk of kidney stones. Fiber also helps bind to toxins and waste products in the gut and excrete them through the stool. This reduces the burden on the kidneys and improves their function. Fiber is found in whole grains, fruits, vegetables, beans, lentils, and nuts.

Antioxidants: Antioxidants protect the cells from damage caused by free radicals. Free radicals are unstable molecules that can cause inflammation and oxidative stress in the body. Oxidative stress can damage the kidneys and contribute to chronic kidney disease and other complications. Antioxidants can help prevent or reduce oxidative stress and protect the kidneys from damage. Some examples of antioxidants are vitamin C, vitamin E, beta-carotene, lycopene, flavonoids, and polyphenols. Antioxidants are found in foods like berries, citrus fruits, tomatoes, carrots, spinach, broccoli, green tea, and dark chocolate.

The heart is a vital organ that pumps blood throughout the body and supplies oxygen and nutrients to the tissues. Some of the nutrients needed by the heart are:

Fiber: Fiber is a type of carbohydrate that is not digested by the body. It helps lower cholesterol levels, control blood sugar levels, prevent constipation, and reduce the risk of heart disease and stroke. Fiber is found in whole grains, fruits, vegetables, beans, lentils, and nuts.

Omega-3 fatty acids: Omega-3s are essential fats the body cannot make and must obtain from food or supplements. Omega-3s are essential for heart health because they can lower blood pressure, reduce inflammation, prevent blood clots, and improve the function of the blood vessels. Omega-3s are found in fatty fish, such as salmon, tuna, and sardines, as well as in walnuts, flaxseeds, chia seeds, and soybeans.

Antioxidants: Antioxidants protect the cells from damage caused by free radicals. Free radicals are unstable molecules that can cause oxidative stress and inflammation in the body. Oxidative stress and inflammation can damage the heart and contribute to cardiovascular diseases. Antioxidants can help prevent or reduce oxidative stress and inflammation and protect the heart from damage. Some examples of antioxidants are vitamin C, vitamin E, beta-carotene, lycopene, flavonoids, and polyphenols. Antioxidants are found in foods like berries, citrus fruits, tomatoes, carrots, spinach, broccoli, green tea, and dark chocolate.

Magnesium: Magnesium is a mineral involved in many biochemical reactions in the body. It helps regulate the heartbeat, relax the blood vessels, maintain normal blood pressure, and prevent arrhythmias. Magnesium deficiency can increase the risk of cardiovascular diseases and sudden cardiac death. Magnesium is found in leafy greens, nuts, seeds, beans, whole grains, and dairy products.

These are some of the nutrients needed by the heart. However, avoiding or limiting certain nutrients that can harm the heart is essential, such as sodium, saturated fat, trans fat, cholesterol, and added sugar. These nutrients can cause high blood pressure, atherosclerosis (plaque buildup in the arteries), obesity, diabetes, and other risk factors for cardiovascular diseases.

Some of the nutrients that are important for skin health are:

Omega-3 fatty acids: These are essential fats that help keep your skin hydrated, firm, and elastic. They also reduce inflammation and protect your skin from sun damage. You can get omega-3s from fatty fish, such as salmon, mackerel, and herring, or from plant sources, such as flaxseeds, walnuts, and chia seeds.

Vitamin A: This is a fat-soluble vitamin that helps your skin produce collagen, which is the main structural protein in your skin. Vitamin A also prevents sun damage and helps your skin heal faster. ou can get vitamin A from foods such as carrots, sweet potatoes, eggs, and dark leafy greens.

Vitamin C: This is a water-soluble vitamin that acts as an antioxidant and helps your skin fight free radicals, which are unstable molecules that can damage your skin cells and collagen fibers. Vitamin C also brightens your skin tone and reduces hyperpigmentation. You can get vitamin C from foods such as citrus fruits, kiwi, broccoli, tomatoes, and cauliflower.

Vitamin E: This is another fat-soluble vitamin that acts as an antioxidant and helps your skin repair itself. Vitamin E also works with vitamin C to strengthen your skin's barrier and prevent moisture loss. You can get vitamin E from foods such as nuts, seeds, avocados, and vegetable oils.

Zinc: This is a mineral that helps your skin regulate inflammation, heal wounds, and produce new skin cells. Zinc also protects your skin from infection and acne. You can get zinc from foods such as oysters, beef, chicken, beans, and nuts.

Selenium: This is another mineral that helps your skin fight oxidative stress and prevent premature aging. Selenium also supports your skin's elasticity and may protect it from skin cancer. You can get selenium from foods such as Brazil nuts, tuna, eggs, and brown rice.

Bones and joints need nutrients such as calcium, vitamin D, protein, magnesium, vitamin K, and vitamin C to stay healthy and function properly.

Calcium: Calcium is the main mineral component of bones and teeth, and it also plays a role in muscle contraction, nerve transmission, and blood clotting. Calcium can be obtained from dairy products, fortified foods, green leafy vegetables, nuts, seeds, and fish with bones.

Vitamin D: Vitamin D helps the body absorb calcium from food and supplements, and regulates the levels of calcium and phosphorus in the blood. Vitamin D can be synthesized by the skin when exposed to sunlight, or obtained from fatty fish, egg yolks, fortified foods, and supplements.

Protein: Protein is the main building block of muscles, tendons, ligaments, and cartilage, and it also contributes to bone strength and density. Protein can be obtained from animal sources, such as meat, poultry, fish, eggs, and dairy, or plant sources, such as soy, beans, nuts, seeds, and grains.

Magnesium: Magnesium is involved in bone formation, mineralization, and maintenance, and it also helps regulate muscle and nerve function, blood pressure, and blood sugar.

Vitamin K: Vitamin K is essential for the synthesis of a protein called osteocalcin, which helps bind calcium to the bone matrix. Vitamin K also helps prevent excessive bleeding and supports blood clotting. Vitamin K can be obtained from green leafy vegetables, broccoli, Brussels sprouts, cabbage, and fermented foods, such as cheese and yogurt.

Vitamin C: Vitamin C is a powerful antioxidant that protects the cells and tissues from oxidative stress and inflammation, which can damage the bones and joints. Vitamin C also helps synthesize collagen, a protein that provides structure and elasticity to the bones, cartilage, and connective tissues.

Some of the most important vitamins and minerals for muscles are vitamin D, calcium, magnesium, iron, zinc, and B vitamins.

Protein: Protein is the main building block of muscle tissue, and it provides amino acids that are essential for muscle synthesis and repair. Some of the best sources of protein are eggs, chicken, fish, dairy, soy, and legumes.

Carbohydrates: Carbohydrates are the primary source of energy for muscles, and they help replenish glycogen, which is the stored form of glucose in muscles. Some of the best sources of carbohydrates are whole grains, fruits, vegetables, and tubers.

Fats: Fats are another source of energy for muscles, and they also help with hormone production, inflammation regulation, and cell membrane structure. Some of the best sources of fats are nuts, seeds, avocados, olive oil, and fatty fish.

Recommended supplements:
Some of the best supplements for muscle growth are protein, creatine, beta-alanine, BCAAs, HMB, zinc, and beetroot powder. These supplements can help you increase your muscle mass, strength, and endurance, when combined with resistance training and a balanced diet.

Lymph and lymph nodes need nutrients such as protein, vitamin C, vitamin A, zinc, and selenium to support their functions in the lymphatic system.

Selenium: Selenium is another antioxidant that protects the lymphatic system from oxidative stress and inflammation, which can impair lymph flow and function. Selenium also helps support the production and function of lymphocytes, especially T cells and natural killer cells, which are important for immune response. Selenium can be obtained from animal sources, such as brazil nuts, tuna, salmon, and eggs, or plant sources, such as sunflower seeds, mushrooms, and oats.

The small intestine needs nutrients such as protein, vitamin A, zinc, and glutamine to support its functions in the digestive system.

Glutamine: Glutamine is an amino acid that is the main fuel source for the enterocytes. Glutamine also helps maintain the structure and function of the intestinal barrier, which prevents the leakage of harmful substances into the bloodstream. Glutamine can be obtained from animal sources, such as meat, poultry, fish, eggs, and dairy, or plant sources, such as beans, cabbage, and spinach.

The large intestine needs nutrients such as fiber, probiotics, prebiotics, vitamin K, and B vitamins to support its functions in the digestive system.

Probiotics: Probiotics are live microorganisms that can improve the balance and diversity of the gut flora, which are important for the health and function of the large intestine. Probiotics can also help prevent or treat some digestive disorders, such as diarrhea, constipation, and irritable bowel syndrome. Probiotics can be obtained from fermented foods, such as yogurt, kefir, sauerkraut, and kimchi.

Prebiotics: Prebiotics are substances that stimulate the growth and activity of the beneficial bacteria in the large intestine. Prebiotics can also enhance the absorption of minerals, such as calcium and magnesium, and modulate the immune system. Prebiotics can be obtained from foods that contain fiber, such as chicory root, garlic, onion, asparagus, and banana.

Nerves need nutrients such as B vitamins, omega-3 fatty acids, magnesium, alpha-lipoic acid, and vitamin E to support their structure, function, and repair.

B vitamins: B vitamins are essential for the production and maintenance of the myelin sheath, which is the protective layer that covers the nerve fibers. B vitamins also help with nerve impulse transmission, energy metabolism, and DNA synthesis. B vitamins can be obtained from animal sources, such as meat, eggs, and dairy, or plant sources, such as whole grains, beans, and nuts.

Omega-3 fatty acids: Omega-3 fatty acids are important for the health and function of the cell membranes, which are the outer layer of the nerve cells. Omega-3 fatty acids also have anti-inflammatory and antioxidant effects, which can protect the nerves from damage and inflammation. Omega-3 fatty acids can be obtained from fatty fish, such as salmon, tuna, and sardines.

Magnesium: Magnesium is involved in many enzymatic reactions in the nervous system, such as nerve impulse transmission, muscle contraction, and blood pressure regulation. Magnesium also helps prevent nerve excitability and spasms, which can cause pain and discomfort. Magnesium can be obtained from green leafy vegetables, nuts, seeds, legumes, and chocolate.

Alpha-lipoic acid: Alpha-lipoic acid is an antioxidant that can protect the nerves from oxidative stress and inflammation, which can impair nerve function and cause neuropathy. Alpha-lipoic acid also helps improve blood flow and glucose metabolism in the nerves, which can enhance nerve health and repair. Alpha-lipoic acid can be obtained from foods, such as spinach, broccoli, and tomatoes.

Vitamin E: Vitamin E is another antioxidant that can protect the nerves from oxidative stress and inflammation, which can damage the nerve cells and the myelin sheath. Vitamin E also helps maintain the integrity and function of the cell membranes, which are important for nerve impulse transmission. Vitamin E can be obtained from foods, such as nuts, seeds, vegetable oils, and wheat germ.

Vitamin C: This vitamin helps boost the immune system and may prevent bacteria from causing urinary tract infections (UTIs). Vitamin C also helps keep the urine acidic, which can prevent the growth of harmful microbes.

Vitamin D: This vitamin helps maintain bone health and may also protect the pelvic floor muscles, which support the bladder and other organs.

Magnesium: This mineral helps regulate muscle and nerve function, which may improve bladder control and reduce bladder spasms.

Vitamin B1, B6, C, D.

Folate: This vitamin may protect against stomach and colon cancer and helps support the replication of new cells in the gut wall.

Magnesium: This mineral helps regulate muscle and nerve function, which may improve bladder control and reduce bladder spasms. Magnesium may also help prevent constipation, which can put pressure on the bladder and cause leakage.

Omega-3 fatty acids: These fats have anti-inflammatory and anti-allergic properties and are found in oily fish, seafood, and marine foods.

Vitamin C, D and E.

Flavonoids: These plant compounds have anti-inflammatory, antioxidant, and anti-allergic effects and are found in apples, berries, tea, and red wine.

Carotenoids: These pigments have antioxidant and anti-inflammatory effects and are found in pumpkin, carrots, tomatoes, and other orange, red, and yellow fruits and vegetables.

Certain essential minerals: These include magnesium, potassium, selenium, and iron, which help regulate muscle and nerve function, blood pressure, immune system, and oxygen transport in the lungs. They are found in bananas, avocados, beans, quinoa, leafy greens, nuts, seeds, and meat.

The oesophagus is an organ that helps digest food and absorb nutrients. It needs certain nutrients to function well and prevent inflammation, infection, and cancer.

Vitamin B1, B6, C, D, E

Folate: This vitamin may protect against oesophageal and colon cancer and helps support the replication of new cells in the gut wall.

Flavonoids: These plant compounds have anti-inflammatory, antioxidant, and anti-allergic effects and are found in apples, berries, tea, and red wine.

Carotenoids: These pigments have antioxidant and anti-inflammatory effects and are found in pumpkin, carrots, tomatoes, and other orange, red, and yellow fruits and vegetables.

Certain essential minerals: These include magnesium, potassium, selenium, and iron, which help regulate muscle and nerve function, blood pressure, immune system, and oxygen transport in the oesophagus. They are found in bananas, avocados, beans, quinoa, leafy greens, nuts, seeds, and meat.

Vitamin B complex: This group of eight vitamins plays essential roles in brain health, such as supporting healthy nerve cells, producing neurotransmitters, and protecting against cognitive decline. Some B vitamins that are especially important for the brain are B6, B9 (folate), and B12. These vitamins can help prevent or reduce homocysteine levels, associated with an increased risk of Alzheimer's disease and stroke. Foods rich in B vitamins include eggs, meat, dairy products, leafy greens, beans, and fortified cereals. 

Omega-3 fatty acids are essential fats that the body cannot make on its own and must obtain from food or supplements. Omega-3s are critical for brain development, function, and structure. They can also help reduce inflammation and oxidative stress in the brain, which may contribute to neurodegenerative diseases. Omega-3s are found in fatty fish, such as salmon, tuna, and sardines, as well as in walnuts, flaxseeds, chia seeds, and soybeans.