To live a healthy and happy life, one needs to pay close attention to the body requirements. And choosing the right food that is rich in vitamins, minerals, and other essential nutrients is the best way to get what you want in your daily routine. Of course, a well-balanced diet won’t cure chronic diseases like cancer, but it can surely give your body the energy it needs. The better your diet, the better would be the functioning as well as the immune response of your body. In this article, there is some useful research for you to help you know the daily requirements of your body.
Give Your Body What It Needs
Nutrients such as vitamins and minerals play a huge role in boosting your immune system and preparing it against different diseases and infections. Also, nutrients are necessary for the body to strain from surgeries, chemotherapies and radiotherapies etc. the better your nutrients status, the faster would be your recovery from any disease. There is not a single food that contains all of the essential nutrients in it.
Therefore, some supplements may be also required to fulfil the body needs. Vitamin C supplements benefit people in such a way that food alone cannot. Everyone needs all the essential nutrients regardless of being healthy.
What are the Nutrients, and why are they essential?
Nutrients are the substances found in drinks and foods that provide energy and nourishment to your body and boost immunity. A healthy immune system works well in preparing the body to fight against unknown and known diseases.
Nutrients are the building blocks for healthy growth and repair of muscles, organs and balance the blood flow and hormones. Different body processes such as digestion need nutrients for healthy processing. Also, it protects the body and helps it in easy growth. Nutrients are drawn from a wide variety of foods as well as supplements. However, food is the best source for obtaining the required nutrients.
7 Most essential Nutrients Your Body Needs
Here are the 7 essential and valuable nutrients your body needed and the reasons why your body need them.
Water is the most necessary component of the body and without which one can not survive. It works as a transport medium in the body that takes all the other essential nutrients to all other parts of the body. Water hydrates the skin and regulates the blood and body temperature.
Slight dehydration in the body can cause headaches and affect mental and physical functioning. The human body is highly composed of water, so every cell inside the body needs water for proper functioning. Some of the other necessary functions performed by water in the body are:
- Hydrates the body
- Keep the skin fresh and hydrated
- Provides lubrication
- Prevents and treats constipation
- Transport nutrients to all parts of the body
- Help the body in shock absorption
- Flush the toxins out of the blood
Carbohydrates are the source of energy that your body needs. In our daily diet, sugar, a starch found in bread, pasta, are the other sources of carbohydrates. Sugar(glucose) is required by the body through a proper diet, as not consuming enough carbohydrates drops the sugar level in the blood. Carbohydrates are two types of carbohydrates: simple and complex.
Simple carbohydrates are found in vegetables, rice, cereals, white bread, and pasta etc. However, the body needs complex carbohydrates to function. The complex carbohydrates are found in oatmeal, fruits, barley, whole grain bread, pasta and brown rice. People should limit their consumption of simple carbohydrates and avoid overly processed food items with added sugars in them.
Protein is an essential nutrient for the building of muscles, growth and repair of cells. Protein is the main source of energy and can be obtained through many sources. Proteins contain amino acids that are the functional and structural components of the body cells as well as they play a role in protecting cells, healing wounds and building up muscles.
An adequate intake of protein is required by our bodies for better digestion, immune-boosting, clotting ability and much more. has the growth of skin and hair, antibodies formation, growth of tissues and cells? Enzymes and hormones are made of proteins. Animal-based foods are a great source of proteins.
Sources of Proteins
Some of the best natural sources of proteins are red meat, poultry, eggs, fish, dairy products, soy, nuts, beans and some grains. Fish and red meat tend to contain the highest levels.
Fats work as energy storage in the body that packs lots of calories in it. A sufficient amount of fats in the body help to absorb the vital vitamins because some vitamins can not be absorbed by the body in the absence of fats. Some people associate fats with bad health; however, a body always requires an adequate amount of fats. And a healthy diet should contain a certain amount.
Fats are of two forms: Saturated and unsaturated. People should limit their consumption of saturated fats, as saturated fats can raise blood cholesterol and increase the risk of heart diseases. However, healthful unsaturated fats are essential in sufficient amounts. Unsaturated fats help with the following:
- Improve the growth of cells
- Help in blood clotting
- Reduces the risk of heart diseases
- Improves muscles growth
- Balances the sugar in the blood
- Helps in brain functioning
- Help in the absorption of essential minerals and vitamins
- Help in building new cells.
Sources of Fats
Unsaturated fats produce in oily fish, seeds, nuts, avocado, olive oil, coconut oil, vegetable oil etc.
Vitamins are the essential nutrients that the body requires but cannot produce by itself. These vitamins are obtained through other sources. Typically, a person can get all the essential vitamins by eating a healthy diet such as fruits, vegetables and proteins. However, those who eat fewer fruits and vegetables may take supplements to avoid deficiency. Some of the bigger benefits of vitamins include:
- Immune system boosting
- Prevention against cancers
- Strengthening of bones
- Healthy skin
- Helps in metabolism
- Supports healthy blood
- Provide easy calcium absorption
- Builds neurotransmitters in nerves
- Protect skin
Fat-soluble vitamins and water-soluble vitamins. Fat-soluble vitamins are Vitamin A, vitamin D, vitamin E, and vitamin K. Whereas water-soluble vitamins include vitamin B1, B12, B6, B2, B3, B5, B9, B7 and vitamin C.
Sources of Vitamins
- Vitamin A
The sources are organ meats, sweet potatoes, carrots, spinach, pumpkin etc.
- Vitamin C
Guava, kiwi, orange, papaya, strawberries, mango, pineapple, cauliflower, broccoli, sweet potatoes etc.
- Vitamin D
sources of vitamin D are fatty fish, fortified milk, orange juice, cereal, yoghurt, cheese etc.
- Vitamin E
Vitamin E sources are nuts, peanut butter, tomato, avocado, spinach, hazelnuts, and seeds.
Like vitamins, minerals are also essential nutrients. These are responsible for the efficient functioning of muscles and nerves and help in the growth of bones. Minerals are divided into two groups: major minerals and trace minerals. Likewise, Major minerals improve bone health, maintain healthy skin, and balance the water levels in the body. However, the trace minerals strengthen bones, carry oxygen, boost the immune system, prevent tooth decay and aids in blood clotting. For health, one needs a balanced combination of both groups.
Sources of minerals
Including these foods in a diet can ensure a person that they consume enough minerals. Minerals rich foods are seafood, dairy products, fruits, nuts, vegetables, seeds and nuts, table salt, red meats and poultry food.
Fibre is a plant component that is very useful for the body. In Addition, It improves digestion, immune system and regulates the blood cholesterol level. Soluble fibre helps with constipation. Moreover Eating an adequate amount of fibre lowers the risk of heart diseases, diabetes and makes a person feel fuller. For weight loss, add fibre-rich foods to your diet.
Sources of Fibre
Some of the good sources of soluble fibre are fruits, vegetables, flaxseed, lentils, peas, soy, beans etc.
How to Get These Nutrients?
Getting all the required nutrients naturally is always the best way. However, it is easier for your body to absorb minerals and vitamins through food, try to incorporate more of these nutrients into your diet. However, supplements may help as food alone cannot fulfil the needs in some cases, such as medical issues, pregnancy or the state where diet is restricted.
Make sure to ask your doctor if these supplements are right for you. To get what your body needs to be healthy, choose the food each time rich in vitamins and minerals.
Being conscious about your diet is the easiest thing you can do for yourself. A healthy and well-balanced diet works as a base for optimising the physical efficiency and well-being of a person. For a healthy and happy life, all the above nutrients are essential. Research properly, know the requirements of your body and follow this guide to stay healthy and well.