You have To Know These 10 Important Nutrients For Your Good Health

nutrient
Spread the love

Important Nutrients and Their Functions

An essential nutrient is a nutrient that the body cannot synthesize on its own — or not to an adequate amount — and must be provided by the diet. These nutrients are necessary for the body to function properly. The six essential nutrients include carbohydrates, protein, fat, vitamins, minerals and water.

1. Protein: On a daily basis, men must get at least 55 grams and women must consume at least 45 grams of protein but did we ever take such recommendations seriously? Well, it isn’t really difficult to meet those needs as some of the easily available protein sources include peas, lentils, legumes and beans. Other sources are milk, yogurt and eggs. As protein is the building block, it should be considered as one of the most important nutrients that your body requires.

Dairy and Eggspeas, lentils, legumes, beans

2. Carbohydrates: Carbohydrates are the main energy source for the brain. Without carbohydrates, the body could not function properly. Sources include fruits, breads and grains, starchy vegetables and sugars. Make at least half of the grains you consume whole grains. Whole grains and fruit are full of fiber, which reduces the risk of coronary heart disease and helps maintain normal blood glucose levels.

fruits, breads and grains, starchy vegetables and sugars

3. Iron: Iron can never be taken easily as lack of it may even lead to anemia. Your body needs enough iron to produce red blood cells. Women who menstruate must consume more of iron. Low energy levels, headaches, dull skin, brittle nails and even hair loss may sometimes indicate lack of enough iron in your body. To enhance the quality of your blood, you need to consume enough of iron; eat leafy greens regularly.

Iron

4. Minerals: Minerals are components of foods that are involved in many body functions. For example, calcium and magnesium are important for bone structure, and iron is needed for our red blood cells to transport oxygen.  Like vitamins, minerals are not a source of energy and are best obtained through a varied diet rather than supplements.

Minerals

5. Magnesium: Magnesium is a mineral which plays a lot of roles in your body; it is required to maintain your bones healthy, it minimises your cancer risk and also influences the absorption of the mineral Calcium. You can get this mineral from grains, nuts and milk too.

grains, nuts and milk

6. Omega 3 Fatty Acids: Omega 3 fatty acids can enhance health and longevity and we also know that we can get this nutrient from fish. Olive oil, seasame oil and clarified butter are also some sources. When your body suffers deficiency, you may undergo depression and mood swings.

Omega 3 Fatty Acids

7. Calcium: All of us know that Calcium is required to make bones strong because we have studied a lot about that in school. But seldom do we care much about our daily recommended levels of intake and that is why the cases related to osteoporosis are increasing nowadays. Well, milk, yogurt, cabbage and kale may save you if you consume them regularly.

milk-yoghurtcabbage-and-kale

8. Fat: Fat is an energy source that when consumed, increases the absorption of fat-soluble vitamins including vitamins A, D, E and K. Twenty to 35 percent of your daily intake should come from fat. Choose healthy options such as omega-3-rich foods like fish, walnuts and vegetable-based oils. Omega-3s help with development and growth. Limit intake of saturated fats such as high-fat meats and full-fat dairy. Other smart choices include nuts, seeds and avocado.

fish, walnuts and vegetable-based oils

9. Iodine: Your body requires Iodine too to synthesise hormones. Iodine deficiency could be very dangerous especially for kids. Thyroid function may get impaired if you lack adequate iodine levels in your body. Eggs and sea food can provide you Iodine.

Eggs and sea food

10. Water: Water helps to maintain homeostasis in the body and transports nutrients to cells. Water also assists in removing waste products from the body. All beverages and high-moisture foods such as soup and watermelon contain water and count towards your daily water requirement. Adults should consume 25 to 35 milliliters of fluids per kilogram body weight or 2 to 3 liters per day.

Water 

Related Posts
Top 7 Easy And Natural Home Remedies To Get Cure From Brain Tumor
Natural Home Remedies For Brain Tumor: A brain tumor or intracranial neoplasm occurs when abnormal cells form within the brain. There are two main types of tumors: malignant or cancerous tumors ...
READ MORE
Causes, Symptoms Of Autism And 4 Super Natural Remedies To Cure
What is autism? Autism spectrum disorder (ASD) refers to a long-term disability, which can manifest differently based upon ‘where an individual sits’ on the continuum of ASD. Persons with autism can ...
READ MORE
Jaundice: Causes, Symptoms, and Top 3 Home remedies To Cure Soon
Bilirubin is a yellow-colored substance that is responsible for the yellowing of the skin and sclerae in jaundice. Bilirubin is a waste product that remains in the bloodstream after iron is ...
READ MORE
Top 5 Easy And Natural Home Remedies To Get Cure From Bone Cancer
Bone Cancer Remedies: Bone cancer can acutely affect the functioning of the body and cause wear and tear of the bones. This type of cancer creates cavities in bones called osteolytic ...
READ MORE
5 Easy & Natural Herbal Remedies & Diet To Cure From Eosinophilia
Natural Herbal remedies & diet for eosinophilia: What is Eosinophilia? When there is increase in number of eosinophil count in blood is known as Eosinophilia. They are white blood cells which are ...
READ MORE
Want To Loss Weight Quickly, Then Follow These Successful Tips
Painless weight loss seems like a dream. If you are constantly working hard to squeeze in those workouts and avoid your favorite- calorie high snacks, there seems nothing painless about ...
READ MORE
SOME HEALTHY FOODS PEOPLE ACTUALLY EAT WHEN THEY GET HUNGRY
In case you are a health and fitness aware person, you might want to stay away from having oily, junk as well as hot and spicy food items to fulfill ...
READ MORE
Top 7 Easy Natural Home Remedies To Quick Relief From Colds And Flu
Natural Home Remedies: Colds and Flu It may be 'just a cold,' but it's nothing to sneeze at. And the flu can make you feel downright drained. Fortunately, fast action on ...
READ MORE
You Have To Know About These 5 Fruits That Can Help You To Lose Weight Quickly
Top 5 fruits that will guarantee weight loss Fruits are juicy, refreshing and delicious. They are also high in fiber, contain natural sugars and help keep unwanted cravings away. You may already ...
READ MORE
EVERYBODY SHOULD STAY WITH A SPECIAL ROUTINE FOR SLEEPING AND GETTING UP
There are many reasons when you try to sleep after a hectic and busy day, but you can’t sleep because of many reasons. You must understand that you are not ...
READ MORE
Top 7 Easy And Natural Home Remedies To
Causes, Symptoms Of Autism And 4 Super Natural
Jaundice: Causes, Symptoms, and Top 3 Home remedies
Top 5 Easy And Natural Home Remedies To
5 Easy & Natural Herbal Remedies & Diet
Want To Loss Weight Quickly, Then Follow These
SOME HEALTHY FOODS PEOPLE ACTUALLY EAT WHEN THEY
Top 7 Easy Natural Home Remedies To Quick
You Have To Know About These 5 Fruits
EVERYBODY SHOULD STAY WITH A SPECIAL ROUTINE FOR

Leave a Reply

Your email address will not be published. Required fields are marked *