Six essential nutrients you need everyday

Table of Contents

One of the most critical things that impact human beings’ reproduction, health, and growth is essential nutrients. Our bodies can’t make sufficient quantities of these nutrients. These nutrients exist in 2 categories which are micronutrients and macronutrients. A small amount of micronutrients is enough for people. These nutrients contain vitamins and minerals. However, our body needs small doses, but if it can’t get the necessary amount, lots of illnesses might happen. Macronutrients are types of nutrients that our bodies need a hefty dose of them. They consist of water, protein, fat, and carbohydrates. By reading this article you will learn about all of these different nutrients. 

food nutrients

Essential nutrients: Protein

Protein is an essential nutrition that has a great influence on our health. Every block in our body is made of protein and it’s not just related to the muscles. All sections of our body like our nails or hair consist of protein. 16 percent of everyone’s body weight is made of protein. Protein can help your health, growth, and maintenance. The whole parts of your body have their amount of protein. You need to know our body does not use protein as fuel, but that could be an option in urgent cases. 

Different amino acids shape proteins. A person’s body can produce only a part of these amino acids. Therefore, there’s of they come from the food we eat. To have a healthy function for our body, we need to gain these amino acids from food. 


Healthy sources that contain protein

We can gain food from meat, fish, or eggs. Also, vegetarians can get these amino acids from beans, nuts, or soy. The amount of protein that one person needs might differ from one another. It relies on different facts such as daily activity or age. A growing part of society is following high-protein diets. By the way, we need to know that no study has proven its positive impact on health.

Essential nutrients: Carbohydrates

A healthy body needs carbohydrates for its growth. These essential nutrients act like fuel for your body. The part that carbs have the most important influence on is our brain and nervous system. It could also protect us from a variety of diseases. The amount of carbs we gain from our daily calories is about 45 to 65 percent. 


Healthy sources that contain carbohydrates

The type of carbs that you choose is essential. A healthy body always needs carbs. Different types of carbs might be different based on their health. You can eat fruits, vegetables, and fiber instead of sugar-added meals.

Essential nutrients: Fats

The background that people have about that introduces it as an unhealthy nutrition. However various kinds of research have proven that healthy fats are essential nutrients for our health. Many vital functions of your body are supported by fats. Actions like absorbing vitamins or creating cells are backed by fats. Though this nutrient contains lots of calories, they are an essential energy source for our bodies. You need to know that 20 to 35 percent of the calories we gain consist of fats. The World Health Organization has suggested keeping this number under 30 percent.

If your daily diet includes healthy fats, then your blood sugar will be balanced, heart diseases will decrease and your brain will be healthier. Fats are strong anti-inflammatories that could control illnesses like cancer.

essential nutrients

healthy sources that contain fats

The most popular fats are omega-3 and omega-6. These are called unsaturated fats. they can provide fatty acids that our bodies can’t make normally. These healthy fats will be found in fish, eggs, or nuts. However, fats are essential nutrients but you should try to stop eating animal-based fats such as butter, cheese, or ice cream. 

Essential nutrients: Vitamins

To avoid diseases and stay healthy it is necessary to take vitamins as an essential nutrition every day. Our body needs these nutrients for better function. The most essential nutrients that our body needs to take are 13 vitamins such as A and C. Each vitamin has a proper role in our body function and lack of it can cause health problems. Vitamins also can support our skin and bones. Vitamins are useful for lung and prostate cancer. Some of the vitamins like vitamin C help your immune system. 


Healthy sources that contain vitamins

If you have a healthy and normal functioning digestive tract, and you eat enough fruits and vegetables every day, it’s not necessary to take vitamin supplements. 

Essential nutrients: Minerals

Minerals are necessary nutrients for supporting our bodies. Lots of our body functions, building strong teeth and bones, regulating metabolism, and staying hydrated are a part of minerals’ job. The most common minerals that people use are calcium, zinc, and iron. Calcium can help us to have stronger bones. It can maintain blood pressure and muscle relaxation properly. On the other hand, iron supports the red cells of your body. Also, zinc helps your immune system and healing your wounds. 

essential nutrients

Essential nutrients: Water

You can stay alive for several weeks without eating food, but living without water is only possible for a few days. Water is a vital element for all parts of your body. The absolute main thing that your body needs is water. 62% of your body contains water. Brain function and mood will change with water. It works as a lubricant in your body. Other advantages of water for the body are hydrating the body and carrying nutrients to all cells. 


In Conclusion

Having a variable diet of fruits, vegetables, and all other nutrients is beneficial for our health. Colorful fruits and vegetables contain these nutrients. These are very important for body function and health state.





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