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6 Nutrients Your Body Needs Every Day

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6 Nutrients Your Body Needs Every Day

series of foods

A healthy and balanced diet is the key to a healthy body. It should include a wide range of nutrients. Below is a list of six nutrients your body needs every day, as well as their sources.

nutrients

Vitamins

Vitamins are such micronutrients that offer a variety of health benefits, including:

  • boosting the immune system
  • helping prevent or delay certain cancers, such as prostate cancer
  • strengthening teeth and bones
  • aiding calcium absorption
  • maintaining healthy skin
  • helping the body metabolize proteins and carbs
  • supporting healthy blood
  • aiding brain and nervous system functioning

Typically, by eating vegetables and fruits, a person can get all the vitamins his or her body needs every day.

vitamins

Minerals

There are two kinds of minerals: major mineral and trace mineral. The body needs a balance of them for optimal health.

 

Major minerals are:

  • magnesium
  • calcium
  • phosphorus
  • sulfur
  • sodium
  • potassium
  • chloride

 

Major minerals can help with:

  • balance water levels
  • maintain healthy skin, hair, and nails
  • improve bone health

 

Trace minerals are:

  • iron
  • selenium
  • zinc
  • manganese
  • chromium
  • copper
  • iodine
  • fluoride
  • molybdenum

 

Trace minerals help with:

  • strengthening bones
  • preventing tooth decay
  • aiding in blood clotting
  • helping to carry oxygen
  • supporting the immune system
  • supporting healthy blood pressure

 

A person can get enough minerals by consuming the following foods in his or her diet:

  • red meats
  • seafood
  • iodized table salt
  • milk and other dairy products
  • nuts and seeds
  • vegetables
  • leafy greens
  • fruits
  • poultry
  • fortified bread and cereals
  • egg yolks
  • whole grains
  • beans and legumes

greens

Protein

Protein is a macronutrient that every cell in a person’s body needs to function properly.

 

Proteins carry out a variety of functions, including:

  • ensuring the growth and development of muscles, bones, hair, and skin
  • forming antibodies, hormones, and other essential substances
  • serving as a fuel source for cells and tissues when needed

 

A person can take in proteins through the following foods:

  • red meats
  • poultry, including chicken and turkey
  • fish and other seafood
  • beans and legumes
  • eggs
  • dairy products
  • soy
  • nuts
  • some grains, including quinoa

For vegans and vegetarians, they can get enough protein by eating various plant products in their diets.

protein

 

Fats

To maintain optimal health, a person needs certain amounts of fats in his or her diet.

 

Healthful fats help with the following functions:

  • cell growth
  • blood clotting
  • building new cells
  • reducing the risk of heart disease and type 2 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

healthy fat

 

Carbohydrates

Carbohydrates provide energy for all the cells and tissues in the body.

 

There are two different kinds of carbohydrates: simple carbohydrate and complex carbohydrate. People should limit their intake of simple carbohydrates, such as white bread, pasta, and rice, and ensure their intake of complex carbohydrates.

 

Complex carbohydrates help with:

  • the immune system
  • brain function
  • the nervous system
  • energy to perform tasks
  • digestive function

 

The following foods contain complex carbohydrates:

  • quinoa
  • brown rice
  • vegetables
  • whole-grain pasta, bread, and other baked goods
  • oatmeal
  • fruits
  • barley

Carbohydrates

 

Water

Water is probably the most important nutrient to the human body. Without it, a person can last no more than one week. Water helps with:

  • flushing toxins out
  • shock absorption
  • transporting nutrients
  • preventing constipation
  • lubrication
  • hydration

The best source for water is to drink filtered or bottled waters. However, to protect the environment, it’s highly recommended to drink the former one.

boy is drinking water

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Summary

A person needs to consume all the six types of essential nutrients above to ensure the best possible health. They support vital functions, including growth, the immune, the central nervous system, and preventing disease.

all nutrients

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