Our Body Requires Six (6) Essential Nutrients. Why is this important?

 

Nutrients are essential for our bodies to function optimally and continue to function optimally (vitamins, minerals, antioxidants). These nutrients (or their lack thereof) affect both our physical and emotional wellbeing. When there is an imbalance or a shortage, a health problem can occur.

According to the World Health Organization, these nutrients are critical for disease prevention, development, and overall health. Macronutrients and micronutrients are the two kinds of essential nutrients.

Proteins, carbohydrates, and fat are the macronutrients that provide energy to your body. Vitamins and minerals, on the other hand, are micronutrients. Aside from these five nutrients, water is the most crucial nutrient for the body.

Let us dive in with details.

1. Vitamins

Our parents used to ask us to take vitamins when we were kids, and the rationale was usually to help us stay healthy and avoid becoming sick. Vitamins are organic substances that are found in very minute amounts in food and are necessary for basic functioning, if not survival. Certain vitamins can be synthesized to some extent by humans. Vitamin D, for example, is formed when the skin is exposed to sunlight; niacin is made from the amino acid tryptophan; and vitamin K and biotin are made by bacteria in the stomach. Humans, on the other hand, rely on their diet to provide vitamins. A specific deficiency syndrome occurs when a vitamin is in inadequate quantity or cannot be efficiently utilized. When the deficient vitamin is resupplied before irreversible damage occurs, the signs and symptoms are reversed. The amounts of vitamins in foods and the amounts required on a daily basis are measured in milligrams and micrograms. But what does each vitamin do?

* Vit A – skin and eye health

* Vit C – immune support, bone, and muscle structure

* Vit D – bone and immune health including cardiovascular and nervous system health

* Vit E – an antioxidant that helps slow down the aging process

* B Vitamins – there are 8 types of B Vitamins and they help support cellular energy production and proper metabolism. B vitamins are also essential for cognitive development and help us maintain a sharp mind.

2. Mineral

Minerals are elements that are also required for our bodies to operate (think of the periodic chart from chemistry). Some minerals are needed in metabolic activities, while others, such as calcium in our bones and teeth, are used as part of body architecture. Minerals, like vitamins, are found in varying amounts in different meals, and we'll go over each mineral in more detail in future posts.

Water, carbs, protein, fat, vitamins, and minerals are the six major nutrients. Each has a distinct and important role to play in how our bodies work. What would you like to learn about each nutrient as we investigate them? What are your inquiries about how a nutrient is used in the body or what foods include a specific nutrient? We’d love to know what information you’re interested in as we plan future posts about each nutrient group.

3. Fat

Fat is typically thought to be harmful, but new study suggests that healthy fats are a vital part of a balanced diet. Fat is essential for many bodily activities, including vitamin and mineral absorption, cell production, and muscle action, according to Harvard Medical School. True, the majority of calories are found in fat, yet this calorie is an essential source of energy for your body.

You can consume healthy fats such as omega-3 and omega-6 fatty acids. It has been found that omega-3 fatty acids optimizes the brain's health and can help in cardiac function. It is unsaturated fat. You can take such healthy fats from nuts, seeds, fish and vegetable oils.

There are the three types of fats:

- Saturated fats are the worst, they clog arteries and are responsible for causing strokes and coronary heart disease.

- Polyunsaturated fats like Omega 3 fatty acid has less fatty acid molecules and is found in fish oils. These fats help in the development of the nervous system.

- Mono unsaturated fats (found in olive oil, peanut oil, avocado, nuts, seeds etc.) have the lowest fatty acid molecules and are the best of the three fats.

4. Carbohydrates

Carbohydrates are a major energy source. Along with providing fuel for physical activity, they also power the body's involuntary functions, including heartbeat, breathing and digestive processes. Food sources of carbohydrates include grains and grain products, vegetables, fruits, legumes, dairy products and sugars. Carbohydrates should supply 40 to 60 percent of the average person's caloric intake.

Intake Recommendation

Given the variety of critical activities of carbohydrates, it's no surprise that this nutrient should account for the majority of your energy (or caloric) consumption. Adults should consume 45 to 65 percent of their daily calories from carbohydrates, according to the 2020 to 2025 Dietary Guidelines for Americans. This equates to approximately 130 grams of carbohydrates each day — a figure that may be greater or lower depending on your overall calorie needs.

5. Protein

Protein is essential for good health. Protein strengthens the muscles. Protein is also needed for each cell, bone, skin and hair. Proteins contain small building blocks called amino acids. These are the building blocks of cells. Meat, fish and egg are good sources of essential amino acids. You can get protein from beans, soy, nuts and some grains.

6. Water

Water, which makes up 60% of your body weight, is essential for the proper functioning of all of your body's systems. It aids in the removal of wastes and toxins from your body, the transport of necessary nutrients to your cells, the lubrication of your joints, and the regulation of your body temperature. According to MayoClinic.com, the norm of drinking eight glasses of water every day is not backed by scientific data. Your water consumption is likely appropriate if your urine production is around 6 cups per day, your pee is slightly brownish or clear, and you don't often feel thirsty.

To stay hydrated, drink water all day long. Apart from this, you should consume fruits and vegetables in which the water content is high. Avoid drinks like coffee and cold drinks which dehydrates your system.

Intake Recommendation

According to Meshulam, the usual rule of thumb is to divide your weight in pounds by two and then drink that amount in ounces. "That would be 70 ounces [of water per day] for a 140-pound person," she explains. According to the Centers for Disease Control and Prevention, you'll need more water if you've been losing a lot of fluids, which can occur as a result of vomiting, diarrhea, heavy perspiration during exercise, or simply moving around in hot weather. On that topic, Meshulum advises that if you work out frequently, you should increase your daily water intake.

Living Your Best Life This Year

Equipped with all the knowledge you need about the six essential nutrients, now is the perfect time to put a plan together to incorporate them into your vegan diet. 

This goes beyond just following a New Year’s resolution. If the pandemic has shown us anything, it’s that there has never been a more important time for us to priorities our health, and to do what we can to look after ourselves. 

Related: Healthy Eating Suggestions

In conclusion

The six essential nutrients and their roles should be recognizable to anyone interested in fitness and healthy nutrition. Carbohydrates, protein, fats, vitamins, minerals, and water all serve different purposes in the human body. Food sources for the six essential components are not all equal; some are better than others. When in doubt, opt for organic, unprocessed foods instead of refined foods.

Takeaway

A diversified diet rich in fruits and vegetables, lean proteins and fats, and whole grains is the greatest way to receive enough of these six essential nutrients, as well as the vital phytonutrients — the beneficial chemicals found in colorful plants that prevent disease. These micronutrients and macronutrients are necessary for your body to function normally and remain healthy.

PLEASE NOTE THAT:

In order to maintain optimal health, a person must ingest all six categories of vital nutrients. These nutrients assist critical functions such as growth, the immune system, the central nervous system, and disease prevention.

A person who eats a healthy, balanced diet that includes lean proteins, vegetables, fruits, complex carbohydrates, and water will typically get all of the nutrients they require.