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