Having enough nutrients in your daily intake is what you would need for a healthy living. So far so good. But, which are exactly the essential nutrients that you are expected not to miss out in your daily diet? That is where the confusion lies. It could be quite challenging and confusing to decide on the exact nutrients you should include in your diet. Some researchers suggest as many as 90 different nutrients and thus it indeed becomes an overwhelming task to arrive at the exact items. That’s the precise reason for taking up this post so that we would be enlightened on the essential nutrients that your body needs at all times.
What are Essential Nutrients?
Well, there are a few nutrients that your body can produce on its own. Essential nutrients are those compounds that are not produced by your body on its own. Or even if it does, the amount is not enough to sustain your bodily needs.
Thus these nutrients need to come through the food intake and very much needed for the proper upkeep of your health, immunity and prevention of diseases. The essential nutrients can be of two categories – Micronutrients and Macronutrients. Essentials like Protein, Carbs, and fat are termed macronutrients as they are taken in larger quantities, while micronutrients vitamins and minerals are required in smaller quantities.
Essential Nutrients and why you’re Body Needs Them?
Some of the essential nutrients that you cannot afford to neglect for the proper upkeep of your body can be
That should essentially be the prime among the essential nutrients in your diet. Protein is the most needed element for a good health.
In fact, the proteins have been considered to be the building blocks of your body. They are essential for every function of your body organs and as such form part of almost every cell in your body. It would be interesting to note that the Protein would constitute to around 16 percent of your body weight.
The major functions of protein are to aid in growth, better health and maintenance of body. The best sources of protein are meat, fish and eggs. If you are vegan, you can check out beans, soy, nuts, and some grains.
Carbohydrates are other essential elements your body would need. The craze surrounding the so called low carb diet can indeed be a risky affair if your body already contains low carbs.
The carbohydrates are
essential for the energy that fuels your bodily organs and functions. The major
areas that carbohydrates can contribute can be your central nervous system and
brain. It can also stabilise the blood sugar level in your body. Preserving
your muscle mass and protection against diseases are a couple of other areas
that carbs handle.
Looking for sources of carbohydrates? Well, you can opt for whole grains, beans, and fiber-rich vegetables and fruits. Avoid refined grains and those products with added sugar.
This is the third among the macronutrients that constitute a major part of your diet. Of course, fats have earned a dubious distinction of being bad for health. But, it does provide energy and also boosts the absorption of vitamins.
Some other functions that fats can be helpful include help in blood clotting, building cells, and absorption of minerals and vitamins. The suggestions from health organisations suggest that around 20 to 35 percent of your daily calories should come from fats. Fats can also be helpful in fighting heart diseases, type 2 diabetes and balancing of blood sugar. They are also found to be effective in controlling arthritis, cancer, and Alzheimer’s disease.
Sources of fats would be nuts, seeds, fish, and vegetable oils. Unsaturated fats are important for your bodily functions. Saturated fats like butter, cheese, red meat, and ice cream need to be limited.
Vitamins and Minerals
Staying away from diseases is what you would stand to gain with Vitamins. The micronutrients are much essential to take care of most of the bodily functions. You have multiple types of vitamins and each of them have their own functionality when it comes to your bodily requirements.
Getting all these vitamins should be through a balanced diet that includes a host of fruits and vegetables. A multivitamin supplement can be essential if you are not able to find the ingredients in enough quantity.
Minerals are another form of micronutrients. Each of the minerals would come with their own functionality. The common minerals would be Sodium, Iron, Potassium, Calcium, Chloride, Magnesium, Phosphorus and Trace minerals. Going through the functions of each of them may be beyond the scope of this article. It would be essential to include the food items that are rich in minerals like calcium and iron in enough quantity.
In addition to the above five macro and micronutrients, one more essential element we tend to ignore, but most important in your diet is, yes, the Water. Make sure you have included enough of those nutrients in your diet. In case, you are not able to have enough of the nutrients that your body needs, opting for supplements would be a great option.
Ensure that you opt for supplements that offer ethical nutrients to your body. Ensure that the supplements provide you the high quality and rich nutrients that come from natural sources. Ensure you have a well-balanced diet and take care of your health to maximum extent.