The six essential nutrients are vitamins, minerals, proteins, fats, water, and carbohydrates. People need to consume these nutrients from food to ensure the proper functioning of the body. Essential nutrients are necessary for a person's reproduction, health, and growth. These essential nutrients fall into two categories: micronutrients and macronutrients. Micronutrients are nutrients that a person needs in small doses. Micronutrients are made up of vitamins and minerals. Although the body only needs a small amount, a deficiency can lead to poor health.
A macronutrient is a nutrient that a person needs in large quantities. Macronutrients include water, proteins, carbohydrates, and fats.
Read on to learn more about what can be found in these nutrients and why a person needs them.
A diet rich in vegetables, fruits, and lean proteins should store vitamins. Vitamins are micronutrients that provide a range of health benefits, including:
Strengthens the immune system.
Helps prevent or delay certain cancers, such as prostate cancer.
Strengthens teeth and bones.
Promotes calcium absorption.
Maintain ** health.
Helps the body metabolize proteins and carbohydrates.
Promotes blood health.
Helps in the function of the brain and nervous system.
There are 13 essential vitamins, which nutritionists divide into two categories: fat-soluble vitamins and water-soluble vitamins.
Vitamin A, vitamin D
Vitamin E vitamin K
Vitamin B-1 (thiamine).
Vitamin B-12 (cyanocobalamin).
Vitamin B-6
Vitamin B-2 (riboflavin).
Vitamin B-5 (pantothenic acid).
Vitamin B-3 (niacin).
Vitamin B-9 (folic acid, folic acid).
Vitamin B-7 (biotin).
Vitamin C In general, a person whose diet is rich in vegetables, fruits, and lean protein can get all the vitamins they need from their diet. However, people with a lower intake of fruits and vegetables, as well as those with digestive disorders, may need vitamin supplementation to reduce or avoid deficiencies.
Minerals are the second group of micronutrients. There are two groups of minerals: major minerals and trace elements. The body needs a balance of two groups of minerals for optimal health.
The main minerals are: Magnesium. Calcium.
Phosphorus. Sulfur. Sodium. Potassium.
Chloride. The main minerals help the body do the following:
Balances moisture. Maintain healthy hair, nails, and nails.
Improves bone health. Iron. Selenium.
Zinc. Manganese. Chromium. Copper.
Iodine. Fluorine. Molybdenum. Strong bones.
Prevent tooth decay. Helps blood clot.
Helps deliver oxygen.
Supports the immune system.
Promotes healthy blood pressure.
People can ensure adequate mineral intake by including the following foods in their diet.
Red meat (limit consumption and choose lean meats).
Fish. Iodized table salt (less than 2,300 mg per day, safe**), green leafy vegetables, vegetables, nuts and seeds.
Milk and other dairy products, poultry, fortified breads and cereals, egg yolks, whole grains, beans and legumes.
Protein is a macronutrient that every cell in the body needs to function properly.
Proteins have a variety of functions, including:
Ensure the growth and development of muscles, bones, hair, and **.
Formation of antibodies, hormones, and other essential substances.
Serves as fuel for the body** cells and tissues when needed.
A person can absorb protein through their diet. The following foods are good for protein**.
Red meat (limit consumption and choose lean meats).
Poultry, including chicken and turkey.
Fish and other seafood.
Legume. Egg.
Dairy product. Soybean.
Nuts While meat and fish tend to contain the most protein, vegans and vegetarians can get enough protein from a variety of plant-based products.
Certain grains, including quinoa.
People often associate high-fat foods with poor health. Nonetheless, certain fats are necessary for maintaining optimal health.
Fats provide energy to the body and help it perform various functions. However, it is essential to consume healthy fats, such as monounsaturated and polyunsaturated fats, and limit or avoid saturated and trans fats.
Healthy fats contribute to the following functions:
Cell growth. Blood clotting.
Build new cells.
Reduces the risk of heart disease and type 2 diabetes a> Mineral and vitamin absorption, brain function, blood sugar balance.
Muscle exercise immune function.
A person should consume 20 to 35 percent of their calories from healthy fats.
Healthy fats are found in many foods, including:
Nut. Fish, such as salmon and tuna.
Vegetable oil. Seed.
Carbohydrates are essential for the body. These are sugars or starches that provide energy to all the cells and tissues in the body. There are two types of carbohydrates: simple carbohydrates and complex carbohydrates. It is advisable to limit the intake of simple carbohydrates, such as white bread, pasta, and rice. However, the body needs complex carbohydrates to perform the following functions:
Immune system. Brain function.
Nervous system. The energy required to perform the task < span >
Digestive function. It is recommended that a person consume 45-65% of their daily calories in the form of complex carbohydrates.
The following foods contain complex carbohydrates:
Quinoa. Brown rice.
Vegetable. Pasta, bread, and other baked goods made from whole grains should avoid overly processed products that contain bleached white flour and foods that contain added sugars. Barley fruits.
Oats. Water is probably the most important essential nutrient a person needs. A person can only survive for a few days without drinking water. Even mild dehydration can lead to headaches and impaired physical and mental functioning.
The human body is mostly made up of water, and every cell needs water to function. Water has a variety of functions, including:
Eliminate toxins. Absorbs shocks.
Deliver nutrients. Hydration to prevent constipation.
Lubrication. The best source of water is natural, unsweetened tap water or bottled water. People who don't like the taste of plain water can add lemon or other citrus fruits. People can also get extra water by consuming fruits with a high water content. You should avoid drinking water from sugary drinks. Sweetened beverages include sweet tea, coffee, soda, lemonade, and juice.
A person must consume all six essential nutrients to maintain optimal health. These nutrients support vital functions, including growth, the immune system, the central nervous system, and disease prevention. In general, a person can get the nutrients they need by eating a healthy, balanced diet that includes lean proteins, vegetables, fruits, complex carbohydrates, and water.
People with digestive issues, taking certain medications, or other medical conditions may need supplements to help them get the nutrients their bodies need.
Before starting a dietary supplement, it is advisable to consult your physician to ask if you have any medical conditions and if you are taking any medications. She can also consult with a dietitian or dietitian to discuss her nutrient intake before she starts taking supplements.