6 Essential Nutrients and why your body needs them
Essential nutrients are those compounds which cannot be made by your body, or this is made but not in sufficient quantity. These nutrients are divided into 2 categories, micronutrients and macronutrients according to the World Health Organization (WHO). These essential nutrients need to come from the intake of food as these can promote good health and growth and also prevent different diseases. These nutrients include carbohydrates, minerals, proteins, vitamins, fats and water.
- Carbohydrates are Essential:
Carbohydrates are sugars and starches which can provide energy for all the tissues and cells in a human body. The two different types of carbohydrates are complex and simple carbohydrates. It is important to ensure you limit the intake of simple carbohydrates like rice, pasta and white bread. Complex carbohydrates are essential for the body for the brain function, immune system, digestive function, nervous system and also for the required energy to perform different tasks. You need to consume almost 65% of your everyday calories in form of carbohydrates. Here are some foods which can ensure your intake of the required carbohydrates.
*Whole grain pasta, baked goods and bread contain carbohydrates.
* Brown rice
*Vegetables
*Quinoa
*Fruits
*Barley
*Oatmeal
- Minerals are Essential:
Mineral is a type of micronutrient which is essential for your body as this supports the body. These are essential for many functions like regulating the metabolism, building strong teeth and bones, and ensuring proper hydration. The two groups of minerals are trace and major minerals. For optimal health the body needs a balance of both these minerals. The major minerals are
*phosphorous
*sulphur
*calcium
*magnesium
*potassium
*sodium
*chloride
These major minerals are required for balancing the levels of water in the body, improving the health of the bones and maintaining healthy hair, skin and nails.
Trace minerals include
*selenium
*zinc
*iron
*chromium
*manganese
*fluoride
*copper
*iodine
*molybdenum
Trace minerals are required for preventing any tooth decay, strengthening the bones, aiding in the clotting of blood, supporting blood pressure in a healthy manner and also supporting the immune system. Listed are few foods which can ensure enough intakes of minerals.
*seafood
*milk or any other dairy products
*red meats
*seeds and nuts
*fruits
*Leafy greens
*poultry
*whole grains
*egg yolks
*fortified cereals and bread
*legumes and beans.
- Requirement of Proteins:
Protein is required by every cell in the human body. This nutrient helps in multiple functions which include forming of hormones, antibodies, and other important substances, ensuring the development and growth of bones, muscles, skin and hair, serving as a source of fuel for the different tissues and cells when required. Some of the foods which are a good source of proteins are
*poultry, including turkey and chicken
*eggs
*red meats in a limited manner and preferably the lean cuts
*soy
*nuts
*dairy products
*legumes and beans
*Specific grains including quinoa
You need to be aware that 16% of your body weight is proteins.
- Vitamins are Essential Nutrients:
Vitamins are a type of micronutrients which offer a wide range of benefits like helping in the prevention of, or even lead to a delay in specific types of cancer, boosting the immunity, helping the body to metabolize carbs and proteins, support of healthy blood, maintaining the health of the skin, aiding the nervous system and the brain in their functioning, strengthening the bones and the teeth and more. The 13 essential vitamins are divided into 2 categories, water soluble and fat soluble.
The water soluble vitamins are Vitamin B12, Vitamin B1, Vitamin B6, Vitamin B 5, Vitamin B2, Vitamin B3, Vitamin B7, Vitamin B9 and Vitamin C. The fat soluble vitamins are Vitamin A, Vitamin D, Vitamin E and Vitamin K.
Eating a normal and well balanced diet with lots of fruits and vegetables can ensure the intake of these vitamins. Those who are not very particular about their intake of vegetables and fruits should take vitamin supplements after consulting their doctor.
- Fats are Essential:
Though high fats are considered to be unhealthy, you need to be aware that certain types of fats are an essential requirement for the human body to carry out specific functions. The good fats help in blood clotting, cell growth, balancing the blood sugar, movement of the muscles, reducing the risks of heart disease, functioning of the brain, production of hormones, absorption of minerals and vitamins and also in the function of the immunity system.
Research has proved that an individual needs to consume anywhere between 20 to 35%of the required calories from the fats.
There are several foods which provide healthy fats, like seeds, coconut oil, fish, nuts and vegetable oil.
- Water is essential:
Water is considered as crucial for a human body. There are chances that you might survive a few weeks without any food, but without water you cannot survive for more than a few days. The weight of a human body is 62% of water. Even a little bit of dehydration can lead to dizziness and impaired functioning mentally and physically. There are different functions which need water. Water is need for shock absorption, flushing out of toxins, preventing constipation, transporting the different nutrients, hydration and lubrication.
The best way to have water is to drink unsweetened and natural water from the bottle or the tap. For those who do not like to drink it like that, you can add any citrus fruit or squeeze some lime into this.
It is best to avoid sugary drinks like sodas, caffeine, tea or other beverages.
To ensure the ‘good’ health it is important to ensure the intake of all these 6 Essential Nutrients . A good balanced and healthy diet is one way to ensure the intake of the essential nutrients. Before taking any type of supplements it is important to talk to your doctor about the medical condition or any medicines which you take. You can also take the advice from a qualified nutritionist or a dietician to make changes in your regular diet for health.
6 Essential Nutrients
