Health is generally supported by six basic nutrients. They play vital roles in overall health, growth, and disease prevention.
Six Essential Nutrients
Essential nutrients can generally be categorized into two categories, namely, macronutrients and micronutrients. Macronutrients require larger consumption quantities, while micronutrients only require minimal doses. Fats, carbohydrates, protein, and water all count as macronutrients, while minerals and vitamins count as micronutrients.
Vitamins
Vitamins play a crucial role in health as they help boost the immune system, strengthen bones and teeth, help with the delay or prevention of certain cancers, maintain skin health, support healthy blood, aid the functioning of the brain and nervous system, and help the metabolizing of carbs and proteins.
Generally, there are 13 crucial vitamins that can be further categorized into two groups. These are water-soluble and fat-soluble vitamins.
Water-soluble vitamins are vitamin C, vitamin B-1 (thiamine), vitamin B-12 (cyanocobalamin), vitamin B-2 (riboflavin), vitamin B-6, vitamin B-3 (niacin), vitamin B-5 (pantothenic acid), vitamin B-9 (folate, folic acid), and vitamin B-7 (biotin).
On the other hand, fat-soluble vitamins are vitamins K, E, D, and A.
One can typically source these vitamins from food, especially if one's diet is rich in fruits, vegetables, and lean proteins. However, those who do not take enough of this or who have digestive issues may need further supplementation in order to avoid or reduce deficiency.
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Minerals
Also considered a micronutrient, minerals can be further divided into two categories, namely, trace and major materials. For optimal health, a balance of both is necessary.
Major minerals aid with balancing water levels, boosting bone health, and maintaining healthy nails, hair, and skin. These minerals include calcium, magnesium, sulfur, phosphorus, sodium, chloride, and potassium.
On the other hand, trace minerals help prevent tooth decay, strengthen bones, help oxygen transport, aid with blood clots, support healthy levels of blood pressure, and support the immune system. These trace minerals include zinc, iron, manganese, selenium, chromium, iodine, copper, fluoride, and molybdenum.
These minerals can be sourced from seafood, red meats (limited and lean), seeds and nuts, vegetables, milk and dairy, poultry, fruit, iodized table salt (less than 2,300mg each day), cereals and fortified breads, whole grains, egg yolks, legumes, and beans.
Fats
While fats are typically linked to bad health, they are actually necessary for maintaining general health. They offer energy to the body and help with several functions.
It is particularly good for your health to consume good fats, such as polyunsaturated and monounsaturated fats. Both saturated and trans fats are not recommended.
Healthy fats can help with blood clotting, cell growth, new cell production, muscle movement, risk reduction of type 2 diabetes and heart disease, brain functioning, blood sugar balance, absorption of vitamins and minerals, immune function, and hormone production. Healthful fats can be found in fish, nuts, seeds, and vegetable oils.
Protein
Protein is crucial for cell functioning and helps ensure the development and growth of bones, hair, skin, and muscles. This nutrient also aids with the formation of hormones, antibodies, and other crucial substances. It also becomes a source of fuel for tissues and cells whenever necessary.
Red meat, poultry, beans and legumes, fish, seafood, eggs, soy, dairy products, nuts, and certain grains are good protein sources.
Carbohydrates
These carbohydrates are starches or sugars that offer energy to all the body's cells and tissues. They are generally categorized into simple and complex carbohydrates. Generally, the intake of simple carbohydrates should be limited, while complex carbohydrate consumption is recommended. The latter helps support brain function, the immune system, digestive function, and the nervous system. It also offers energy to do tasks.
Complex carbohydrates can be found in brown rice, quinoa, vegetables, oatmeal, barley, fruits, and whole grain goods. Overly processed products that have white and bleached flour and added sugar should be avoided.
Water
Humans can only live for a few days without water, which shows how important water is to survival. Even minimal dehydration could lead to headaches and affect mental and physical functions.
Water helps in flushing out toxins, transporting nutrients, hydration, lubrication, constipation prevention, and shock absorption.
The best water source is unsweetened, natural water from bottled or tap sources. For those who do not like the plain taste, adding a squeeze of citrus fruits can also work well. Extra water can also be gotten from fruits that are rich in water.
Generally, it is not recommended to get water intake from sugary drinks, such as coffees, teas, lemonade, sodas, and fruit juices.
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