The human body needs six major essential nutrients to function correctly. These are carbohydrates, lipids, proteins, vitamins, minerals, and water. Without these substances, the body cannot provide its cells with energy, build new tissue, or regulate chemical processes!
Essential Nutrients, calcium, dietary fiber, vitamin D, and potassium, are vital, according to the 2020-2025 Dietary Guidelines for Americans. These nutrients are of public health concern for the general population, therefore, are essential to keep us healthy. Yet, according to the US Department of Health and Human Services and the USDA, most Americans lack these critical nutrients.
Food Groups Are The Primary Sources of All The Essential Nutrients Our Bodies Need To Thrive
- Fruits and vegetables are generally good sources of Vitamin C and A and folic acid (a B group vitamin)
- Grains and cereals are generally good B-group vitamins and fiber sources.
- Full-fat dairy and egg yolks are generally sources of the fat-soluble vitamins A, D, and E
- Milk and vegetable or soya bean oil are generally good sources of vitamin K, which gut bacteria can also synthesize.
Minerals: (sodium, calcium, iron, iodine, magnesium, etc.): all foods contain some minerals.
- Milk and dairy products are good sources of calcium and magnesium.
- Red meat is a good source of iron and zinc.
- Seafood and vegetables (depending on the soil in which they are produced) are generally good sources of iodine.
Water: As a beverage and a component of many foods, especially vegetables and fruits.
Other essential nutrients include minerals:
Major Minerals
Magnesium is an essential mineral that plays a role in over 300 enzyme reactions. It also supports muscle and nerve function, regulates blood pressure, and helps the immune system do its job!
According to a 2019 meta-analysis, increasing your magnesium intake may lower your risk of stroke. Studies report that for each 100mg per day increase in magnesium consumption, the risk of having a stroke is reduced by 2%. However, some research also suggests that you need more than just calcium and vitamin D. Some evidence indicates it’s not enough to keep us healthy. Therefore, they prefer we include other minerals, such as zinc, and selenium, which are essential for immune function.
Almonds, spinach, and cashew nuts are some of the foods highest in magnesium. If a person cannot get enough magnesium through their diet, they should take supplements from their doctor to help them with that!
A 2015 World Journal of Diabetes review reported that most, but not all, people with diabetes have low magnesium levels. However, studies show that it may play a role in diabetes management and should be considered for patients at risk or already diagnosed.
Other Important Major Minerals Include:
- Calcium
- Phosphorus
- Sulfur
- Potassium
- Chloride
They balance water levels in the body and maintain healthy hair, skin, and nails.
Protein-essential nutrients
Protein is a macronutrient that every cell in the body needs to function correctly. As a result, protein carries out many functions, including ensuring healthy growth and development of muscles, bones, hair, and skin; forming antibodies for our immune system. Also, it helps with hormone production, essential substances the body needs. We can take in proteins through diet. Food contains different types of protein; plant or high-quality meat such as lamb or chicken breast offers an excellent source, while nuts provide some too! Here are a few more protein sources.
- fish and other seafood
- beans and legumes
- eggs
- dairy products
- soy
- nuts
- some grains, including quinoa
Fats-essential nutrients
For the body to function, it needs energy; here is where fats provide the required fuel source that helps with vital processes and supports healthy cholesterol levels and weight management. In addition, healthy fats like monounsaturated and polyunsaturated fatty acids are necessary when following a diet plan such as Keto or other low-carb diets because these have been shown to support healthful goals better than many different types of fat sources.
Eat healthful fats, as a result, help with the following functions:
- cell growth
- blood clotting
- building new cells
- reducing the risk of heart disease and type2 diabetes
- muscle movement
- balance blood sugar
- brain functioning
- mineral and vitamin absorption
- hormone production
- immune function
A person can find healthful fats in several foods, including:
- nuts
- fish, such as salmon and tuna
- vegetable oils
- coconut oil
- seeds
More health resources:
https://1111newme.com/2021/01/08/cardiovascular-disease-treatment/