With so much information available about nutrition, and you need to know about the types of nutrients and their sources. It can be difficult to make sure you're getting the nutrients you need every day. Since some sources list up to 90 essential nutrients, a balanced diet can quickly become boring.
However, getting all the nutrients you need doesn't have to be complicated. In fact, eating healthy, nutrient-dense foods can be easy if you keep just a few specific nutrients in mind.
Dividing essential and non-essential nutrients can help simplify and streamline your diet, making it easier than ever to achieve better health. But what are these nutrients and what do they actually do? Let's take a look at the 11 essential nutrients your body needs, why, and how to get them.
What are nutrients?
source: google.com
According to the dictionary, the official definition of a nutrient is "a substance that provides essential nutrients for the growth and maintenance of life".
This covers the broad spectrum of micronutrients, healthy fats, amino acids and other substances your body needs to function, survive and thrive. Most of them are absorbed through what you eat, drink or supplement your diet.
However, this definition of nutrients does not distinguish between essential and non-essential nutrients. Its gives you more energy and know about the types of nutrients and their sources
While there are thousands of specific nutrients, each with their own benefits and functions, there are a few specific nutrients you should especially consider when including them in your supplement day. And while there are technically six essential nutrients, you should also include some healthy fats, vitamins and minerals in your diet.
Essential nutrients and non-essential nutrients
What exactly distinguishes an essential element element A nutrient of a non-essential element?
There are six essential nutrients in the body, including carbohydrates, fats, proteins, water, vitamins and minerals, and proteins, carbohydrates and fats are classified as macronutrients. These are the main classes of nutrients that can be divided into specific micronutrients that are particularly important for health.
Essential nutrients cannot be produced by the body and must be obtained by other means, while many non-essential nutrients can be synthesized and absorbed from food.
For example, cholesterol is necessary for the production of hormones and for metabolism maintenance of the cell membrane. , but can be obtained from food or produced by the body.
Advantages
Meeting your needs for essential nutrients can have significant health benefits.
In fact, these nutrients aren't called "essential" for nothing. Without these important nutrients, vitamins and minerals, your body would not be able to function properly.
For example, meeting potassium needs helps the heart pump blood throughout the body, while calcium and vitamin D keep the skeletal structure strong and resistant
Other important benefits of hiring of sufficient nutrients include improving the immune system and building muscles, keeping the heart healthy and hydrated, preserving life and making the body function efficiently.
Top 10 Essential Vitamins and Minerals Your Body Needs
Carbohydrates
Although they are considered "unhealthy" “demonize” or “get fat”: carbohydrates are essential for the functioning of your body. Carbohydrates are broken down into glucose, which is the main source of fuel for the body and brain.
Not only do they provide energy to the body, but they also help stabilize blood sugar levels and maintain muscle mass by reducing protein breakdown. Prevent energy production.
They they are also some of the healthiest foods in the world fall into the carbohydrate category. Fruits and vegetables, for example, are incredibly nutrient-dense and packed with important vitamins, minerals and antioxidants.
Even on a low-carb or ketogenic diet, you'll still eat a few grams of carbs here and there, so healthy carbs are an important part of any diet
Complex carbohydrates take longer to be broken down, which can help you feel full longer and maintain regular blood sugar level
Protein
It's not a secret to anyone , proteins are essential for good health. From building muscle to creating new enzymes and hormones, it's essential to get enough protein in your diet.
Proteins are made up of building blocks called amino acids, which in turn are made up of even smaller units called peptides.
Fat
Dietary fats, like carbohydrates, have gained an undeserved reputation due to their association with body fat
Fat is an essential nutrient that provides energy, promotes absorption of certain vitamins and helps protect the body's organs from damage
However, some types of fats are better than others. For example, trans fats are a type of fat found in processed foods, baked goods, and shortening. This type of fat has been shown to significantly increase the risk of heart disease and should be avoided at all costs.
Water
The human body can survive thanks longer periods Time without food. In fact, there are case studies that report extreme cases of people who, under medical supervision, managed to go 382 days without eating without experiencing any negative side effects. Of course I would never recommend such an extreme fast; I point this out only to underline the importance of water
Although you can go without food for a while, even a few days without water can be harmful.
Vitamin
You've probably heard it all about he importance of vitamins such as folic acid, vitamin C and vitamin A, among others, so it is not surprising that vitamins are in the list of essential nutrients
There are many different types of vitamins, each with its own specific function and role in the body, but all equally vital . to maintain optimal health.
Minerals
Like vitamins, they are also important minerals for the correct functioning and health of the organism, and each has its specific function
For example, iron is critical for the production of red blood cells, phosphorus strengthens bones and teeth, and magnesium is a crucial element in more than 300 reactions in the body. .
The minerals of which your body needs include:
Sodium
Iron
Potassium
Calcium
Chloride
Magnesium
Phosphorus
trace elements
Calcium
You probably know that calcium is the most important nutrient for bone health, and it's true. While there are many nutrients that are essential for building strong bones, more than 99% of the body's calcium is found in bones and teeth.
But that's not what football is for. Calcium is also involved in muscle contractions, nerve function and blood circulation in the body
Calcium is found naturally in dairy products, leafy green vegetables, white beans and some types of fish such as sardines and salmon. Including these foods in your diet is the easiest way to ensure you meet your daily calcium needs.
Sodium
Although sodium receives one large amount Although it has received negative attention due to its link to hypertension, it is actually extremely important for your health.
Sodium regulates fluid balance and blood volume, ensuring the correct functioning of nerves and muscles.
Of course, sodium should be contained in moderation, as excessive amounts can cause hypertension in some people
The guidelines The recent guidelines Dietary guides for the United States recommend limiting sodium intake to less than 2,300 milligrams per day, which is equivalent to about a teaspoon of salt.
Potassium
Potassium is an essential electrolyte Helps maintain fluid balance and blood pressure. It is also necessary for muscle contractions and heart health, as well as regulating the pH of the blood to prevent it from becoming too acidic.
Although most people immediately associate potassium with bananas, potassium is also found in a variety of other vegetables and fruits.
Spinach, tomato, potatoes, avocado , salmon and sweet potatoes are all excellent. sources of potassium.
Omega -3 fatty acids
From optimizing brain health to preventing heart disease, omega-3 fatty acids are an important component in many aspects of health
Omega-3 fatty acids are a type of polyunsaturated fatty acids called fatty acids. apply essential fatty acid. This means that, unlike other types of fatty acids, the body cannot synthesize omega-3 fatty acids and must obtain them through diet.
Oily fish such as salmon, mackerel and sardines are the best source of omega -3 fatty acids. They contain active forms of omega-3 fatty acids that the body can easily utilize
Some plant foods, such as chia seeds, flaxseeds and walnuts, also contain omega-3 fatty acids. However, they contain a form of omega-3 fatty acid that is converted to more active forms only in small quantities.
Risks and precautions
It is always best to obtain essential nutrients from whole food sources, however, there may be cases where supplementation is necessary. However, it is always best to consult your doctor before starting any new supplement, especially if you have health problems
Many people are at risk of magnesium deficiency due to chronic diseases, medications and inadequate intake of certain foods.
FAQs
What are the different types of nutrients and their sources?
Nutrients are classified as macronutrients or micronutrients. Carbohydrates, proteins, lipids, and water are examples of macronutrients, while vitamins and minerals are examples of micronutrients. Although most foods are nutrient combinations, many of them possess a high concentration of one nutrient and a low concentration of the others.
What are the 7 major classes of nutrients?
There are more than 40 different kinds of nutrients in food and they can generally be classified into the following 7 major groups:
Carbohydrates.
Proteins.
Fats.
Vitamins.
Minerals.
Dietary fibre.
Water.