Essential Nutrients for Human Body

by Admin

Nutrients that play an essential role in balancing various functions of the human body. We need nutrients for energy and maintenance of body functions.

Card image cap

According to the WHO, Essential nutrients are compounds that the body can’t make or can’t make in sufficient quantity and these nutrients must come from food, and they’re vital for disease prevention, growth, and good health.

We need seven main classes of nutrients that the body needs. These are carbohydrates, fibre, proteins, fats, vitamins, minerals and water. It is important that everyone consumes these seven nutrients on a daily basis to help them build their bodies and maintain their health

Macronutrients & Micronutrients

Nutrient classes can be categorized as either macronutrients (needed in relatively large amounts) or micronutrients (needed in smaller quantities). The macronutrients are carbohydrates, fats, fiber, proteins, and water. The micronutrients are minerals and vitamins.

Carbohydrates

Carbohydrates, or carbs are necessary for a healthy body and main energy source.

Whole grains, vegetables, and fruits are all examples of healthy complex carbohydrates.

Carbs also ensure your body is not breaking down proteins to gain energy, preventing loss of muscle mass.

Fiber

The two subcategories are insoluble and soluble fiber.

To add more fiber to your diet, increase your intake of fruits and vegetables, add beans or lentils to soups and salads, use whole grains (quinoa, brown rice, barley) instead of refined grains, and add Chia seeds or ground flaxseeds to oatmeal, shakes and yogurt.

Fibre has been shown to promote good health, support healthy heart function and blood sugar.

Persons consuming generous amounts of dietary fibre, compared to those who have minimal fibre intake, are having low risk of CHR stroke hypertension diabetes obesity and certain gastrointestinal disorders. Increase in the intake of high fibre food improves serum lipoprotein values ,lowers blood pressure level, improves blood glucose control for diabetes, aids weight loss and promotes regularity.

Proteins

Proteins are important components of our cells, and are needed for the structure, function and regulation of our tissues and organs.

Although meats and fish tend to contain the highest levels of protein, vegans and vegetarians can get enough protein from various plant products.

Protein consists of amino acids that act as the body’s main building blocks for tissues, such as muscle, skin, bone, and hair.

Fats

Fats are an important part of a healthy diet.

Best sources of healthful fats are the liquid monounsaturated and polyunsaturated fats found in olive oil, canola oil, sunflower oil, soybean oil, corn oil, nuts, seeds, and avocados, as well as fatty fish rich in omega-3 fatty acids.

Fats provide the body with energy and help it carry out a range of functions.

Vitamins

A vitamin is an organic compound and an essential micronutrient that the body needs in small amounts.

Vitamins come from a variety of foods, including fruits and vegetables, dairy products, and lean protein sources.

Vitamin A is vital for skin and eye health, Vitamin C for bone and muscle structure and immune support, and Vitamin D for bone growth and cardiovascular and nervous health.

Minerals

There are two groups of minerals: major and trace minerals.

Minerals come from a variety of foods, including fruits and vegetables, dairy products, and lean protein sources.

Major minerals help the body to balance water levels, maintain healthy skin, hair, and nails, improve bone health

Trace minerals help in strengthening bones, preventing tooth decay, aiding in blood clotting, helping to carry oxygen supporting the immune system.

Water

60 percent of our body is water. Water is required for regulation of body temperature, digestion, and elimination of waste products.

Fruits and vegetables can also be a great alternative source for water.

It also acts as a lubricant and allows for transportation of nutrients in the body.

As a general rule, drink ½ of your body weight (pounds) in ounces to get the right amount of water your body needs to function optimally.

Role of Essential Nutrients

It is important that everyone consumes these seven nutrients on a daily basis to help them build their bodies and maintain their health

According to various studies which indicated that there is a lack of adequate, balanced nutrition in many countries, resulting in poor health, low productivity and an increase of chronic disease. Essential nutrients are compounds that the body can’t make or can’t make in sufficient quantity. According to the World Health OrganizationTrusted Source, these nutrients must come from food, and they’re vital for disease prevention, growth, and good health.

Quick Links » Related Links »

Wellness Topics »

  • Mental Health
  • Nutrition
  • Physical Activity
  • Sleep Health
  • Stress

Health Topics »

  • Metabolic Syndrome
  • Arthritis
  • Back Pain
  • Cancer
  • Catastrophizing
  • Chronic Pain
  • Depression
  • Fear & Avoidance
  • Fibromyalgia
  • Headache
  • Neck Pain
  • Neuropathic Pain
  • Opioids & Chronic Pain
  • Pelvic Pain