Essential nutrients are nutrients that we must get from foods, as our body cannot make them or they can’t make sufficient quantities. These nutrients are vital for good health, growth, and the prevention of diseases.
There are a lot of essential nutrients, and they have two categories: macronutrients and micronutrients.
We get macronutrients from eating large amounts of food included in our diet. These are protein, carbohydrates, and fat. They provide you with energy and strength.
Micronutrients are vitamins and minerals, and these small doses come a long way. This article will discuss the main groups of essential nutrients and their benefits for our bodies.
Essential Nutrients
1. Protein
Unlike what many people think, protein is not just for bodybuilders or people who work out. But they have a good reason for thinking that way. Protein is a must for having good health.
Protein is essential for the body’s building blocks, but it is not just for muscles. You can find protein in almost every cell of our body, including our bone, skin, and hair.
Protein completes almost 16 percent of the average person’s body weight and is primarily used for our body’s growth, health, and maintenance.
Protein makes up all of our antibodies, hormones, and other vital chemicals. Protein should be used only as a source of energy if it is indispensable.
Amino acids are the building blocks of protein. While the body can produce some amino acids, many critical amino acids can only be obtained from food. Your body needs a good number of amino acids to function effectively.
But don’t worry, you don’t need to consume all these amino acids at once. The meals that you eat throughout the day can help your body produce protein.
These essential amino acids can be found in meat, fish, and eggs. But you can also receive protein from plants such as nuts, soy, beans, and some grains. The amount of protein you need daily is determined by various factors, including your level of activity and age. In addition, taking protein powder is ideal if you want to build your muscle mass.
Even though high-protein diets are widely popular, there hasn’t been enough research to indicate that they’re healthier or help with weight loss.
2. Carbohydrates
Do not be fooled by the low-carb trend. Carbohydrates are essential for a healthy body. Carbohydrates fuels our body. Especially our nervous system, brain, and even protects our body against diseases. Our daily calories should be made up of 45 – 65 percent of carbohydrates.
But remember that the type of carbs you eat also matters. Some carbs are healthier than others. Go for beans, whole grains, and fiber-rich vegetables and fruits rather than processed products.
3. Fats
A lot of people give fats a negative perception. But research has shown that healthy fats are essential for a healthy body.
Fat is high in calories. But these calories are also essential to provide energy for our body. It also supports other body functions like vitamin and mineral absorption, building cells, blood clotting, and muscle movement. The World Health Organization is suggesting to keep fat under 30 percent of our daily calories.
It is important to add healthy fats to your diet. It can decrease your risk of heart diseases, help you balance your blood sugar, decrease the risk of type 2 diabetes, and improve your brain function. They can also lower your risk of cancer, arthritis, and Alzheimer’s disease.
4. Vitamins
Vitamins are essential for having a healthy and robust body. Our body needs these micronutrients to do its functions. 13 vitamins are essential for our body to function properly.
Each vitamin has a vital role in our body. Our body can get health problems or diseases if we do not get enough vitamins.
Vitamins are potent antioxidants, and they can lower the risk of prostate cancer and lung cancer. You can boost your immune system with the help of Vitamin C.
5. Minerals
Just like vitamins, minerals help our body to function correctly. Minerals are essential for having strong bones, teeth, regulation of metabolism, and many body functions. The most common minerals are zinc, iron, and calcium.
Calcium is not just for strengthening bones; they also help with nerve signal transmission, muscle contraction and relaxation, and maintaining healthy blood pressure. Zinc boosts our immune system, and iron supports the hormone creation and red blood cells.
6. Water
Water is one of the most crucial nutrients to have. You can’t last a few days without water as it’s essential for every system in our body. It is also what our body is made up of the most. Our body is 62 percent water.
It improves our brain function. It helps flush out toxins, hydrate the body, prevent constipation, and carry nutrients to cells.
Mild dehydration can cause you to feel tired and affects your physical performance and concentration.
Make sure to have these nutrients daily for a healthier living and longer life!
