Daily Essential Nutrients | Boost Your Health

livewell
June 28, 2024
Eric kent

Introduction

The body needs essential nutrients for proper functioning. But, our body cannot produce these essential nutrients on its own or it is unable to make them in sufficient amounts. The daily essential nutrients are obtained by consuming a nutritious diet containing important nutrients. These nutrients are important for growth and development. Nutrient deficiency can lead to various health issues such as osteoporosis, heart disease, etc. Proper intake of nutrients prevents the risk of chronic diseases.

Types of Essential Nutrients

There are two main types of essential nutrients. They are as follows:

Macronutrient

They are the nutrients needed by the body in larger amounts. They are also referred to as macros.

Micronutrient

These are the nutrients needed by the body in small amounts. They are also referred to as micros. The term micronutrient is usually used for vitamins and minerals. Therefore, humans must acquire these nutrients from a nutritious diet, as the body cannot produce them. But, they are essential for overall growth and development and proper bodily functions.

Categories of Macronutrient

The main macronutrients are as follows:

Carbohydrates

It is the primary energy source. Carbohydrates are broken down into glucose. Some of the main functions of carbohydrates are:

It provides energy to the central nervous system (CNS), erythrocytes (RBCs), and other body parts.
The human body stores glucose as glycogen in the liver and muscles. The body uses it when it needs energy. For instance, it is used as an energy source after long fasting.
Fiber aids in regular healthy bowel movements.
They are useful for heart health.

Proteins

Different amino acids make protein. The human body can make some amino acids, but they require other essential amino acids. Twenty amino acids play a role in proper bodily functions, out of these twenty, nine are essential and come from foods. The main functions of these amino acids are:

They play a role in assisting the production of new proteins within the human body. The human body uses these proteins for building and repairing tissues and muscles.
It plays a role in the cell membranes, nails, organs, skin, and hair structure.
They help in maintaining proper pH.
Amino acids are crucial for the formation of hormones and enzymes.

Fats

They are broken down into two components: fatty acids and glycerol. The main functions of fats are as follows:

Lipid is an essential part of the cell membrane.
Fats are stored in a body. It serves as an energy reservoir, providing energy in times of need, such as when an individual intakes fewer calories.
Lipids play a role in the transportation and absorption of fat-soluble vitamins.
It provides protection and insulation to organs.

Categories of Micronutrient

The main categories of micronutrients are vitamins and minerals.

Vitamins

They are organic molecules produced by animals and plants. The types of vitamins are based on their solubility. They are divided into two main types that are as follows:

Water-soluble Vitamins

Most vitamins are water soluble, referred to as “water-soluble vitamins”. When an individual consumes these vitamins in excess amounts, they cannot easily store them. Therefore, they get released in the form of urine. Some of the examples of water-soluble vitamins and their function are as follows:

Thiamine(vitamin B1) is a water-soluble vitamin. Their role is to help in the conversion of nutrients into energy.
Riboflavin(vitamin B2) is a water-soluble vitamin. They are crucial for energy production, fat metabolism, and cell function.
Niacin(vitamin B3) is a water-soluble. It helps to turn the food an individual eats into energy.
Pantothenic acid (vitamin B5) is a water-soluble vitamin. They are essential for synthesizing fatty acids.
Pyridoxine (vitamin B6) is a water-soluble vitamin. They play a role in helping the human body to release sugar from carbohydrates stored by the body, for the production of energy and erythrocytes.
Biotin (vitamin B7) is a water-soluble vitamin. They help in the metabolism of amino acids. glucose and fatty acids.
Folate is referred to as vitamin B9. It is important for the proper division of the cell.
Cobalamin (vitamin B12) is a water-soluble vitamin.it is essential for proper functioning of the nervous system and brain. It also plays a role in the formation of red blood cells.
Ascorbic acid is referred to as vitamin C. It is essential for the production of main skin protein, collagen, and neurotransmitters.

Fat-soluble Vitamins

They cannot dissolve in water. The human body absorbs these vitamins effectively when they are consumed alongside fat. They are stored by the human body in fatty tissues and the liver for use in the future. Some of the types and their functions are as follows:

Vitamin A is a type of fat-soluble vitamin, it is important for proper vision and functioning of the organs.
Vitamin D is necessary for the proper function of the immune system. It also helps in the absorption of calcium and the growth of the bones.
Vitamin E helps in immune function. It is an antioxidant and is involved in protecting the cells from damage.
Vitamin K plays a role in blood clotting and physiological functions.

Minerals

Minerals are inorganic compounds. They are essential for proper bodily functions. The main categories of minerals are macro minerals and trace minerals.

Macro minerals

The human body needs macro minerals in larger amounts. However, trace minerals are required in small amounts. Some of the macro minerals and their function are as follows:

Calcium is a macro mineral, that plays a structural and functional role for teeth and bones. It also helps in the contraction of blood vessels and the functioning of muscles.
Phosphorus plays a role in the structure of cell membranes and bones.
Magnesium plays a role in enzymatic reactions. It assists in blood pressure regulation and strengthens bones.
Sodium is an electrolyte that helps balance fluid and blood pressure maintenance.
Potassium is an electrolyte, that helps in maintaining the status of fluid in cells. It plays a role in the functioning of muscles and nerve transmission.
Chloride plays a role in maintaining a balance of fluid. It helps in the production of digestive juices.

Trace minerals

The human body requires trace minerals in smaller amounts. Some of the examples of trace minerals and their functions are as follows:

Iron is a trace mineral and its function is to provide oxygen to the muscles. Furthermore, it also helps in the production of certain hormones.
Manganese is a trace mineral that assists in carbohydrates, cholesterol, and amino acid metabolism.
Copper is a trace mineral, that is essential, for the formation of connective tissues, as well as the normal functioning of the nervous system and brain.
Zinc is important for growth, the immune system, and healing of wounds.
Iodine helps in the regulation of thyroid hormones.
Fluoride helps in the development of teeth and bones.
Selenium is necessary for reproduction. It is essential for thyroid health and it protects against oxidative damage.

Water: An Important Forgotten Nutrient

Water is an essential nutrient that the body requires for maintaining bodily functions and overall health. It is essential for regulating the body temperature by respiration and sweating. Water is important for digestion and absorption of nutrients. Furthermore, it helps in detoxification, as it helps the kidneys filter out the toxic compounds. It supports the brain’s cognitive function and maintains healthy skin. Therefore, the human body requires water for optimal body function.

Source of Macronutrients and Micronutrients

The body can obtain macronutrients from various sources. Carbohydrates are present in whole grains, vegetables, dairy products, and legumes. Proteins are found in meat, legumes, fish, and soy products such as tofu, dairy products, nuts, seeds, and eggs. Fats are in huge amounts in avocados, seeds, oil, fatty fish, nuts, and dairy products.

Micronutrients like fat-soluble vitamins are found in carrots, leafy greens, fortified milk, fatty fish, nuts, etc. The body can obtain water-soluble vitamins from citrus fruits, whole grains, eggs, seeds, legumes, etc. The macro minerals are found in dairy products, meat, nuts, leafy greens, avocados, etc. Trace minerals are found in meat, legumes, shellfish, nuts, legumes, grains, etc.

what nutrients are needed everyday?

The human body needs some essential nutrients for proper functioning. The list of all nutrients the body needs daily is:

Carbohydrates
Fats
Proteins
Vitamins
Calcium
Iron
Potassium
Magnesium
Selenium
Water
Zinc
Fiber

Health Benefits of Daily Essential Nutrients Vitamins and Minerals

There are numerous health benefits of essential nutrients. They play important roles in the overall growth and development of an individual. They protect the body from various diseases. However, it has some benefits. Some key benefits are as follows:

Healthy Bones and Joints

Several nutrients are necessary for maintaining healthy and strong joints and bones. These nutrients play a role in reducing fractures and osteoporosis risks. Calcium is crucial for providing structural support to bones. Vitamin D plays a role in facilitating calcium absorption and in the regulation of blood calcium levels. Vitamin D protects the bones from diseases like rickets and osteomalacia. Magnesium plays a role in supporting heart muscular function and rhythms. Furthermore, it helps reduce the risk of arrhythmias and high blood pressure.

Immune function

Vitamins play a role in the function of the immune system. Vitamin D helps reduce inflammation, thus protecting the body from autoimmune diseases. Vitamin C acts as an antioxidant and enhances immune system function. Trace mineral like zinc also enhances the function of the immune system. Selenium has antioxidant activity, protects the cells from damage, and supports the immune system function.

Cardiovascular Health

Unsaturated fatty acids reduce inflammation and lower cholesterol levels thus supporting cardiovascular health. Potassium reduces the risk of heart attack and other heart conditions. Furthermore, it helps in the regulation of blood pressure.

Antioxidant Activity

Antioxidants neutralize free radicals. It protects against cell damage and other chronic diseases. Vitamins A, C, E, selenium, and zinc are antioxidants. For instance, Vitamin C plays a role in preventing the human body from oxidative damage to the DNA, proteins, and lipids, thus protecting an individual against different chronic diseases.

Problems associated with the Deficiency of Daily Essential Nutrients

Deficiency of essential nutrients can result in various health issues. Some of them are:

Deficiency of Vitamins

Vitamin A deficiency can result in night blindness, dry eyes, stunted growth and development in children, and increases the risk of infections. While, Vitamin C deficiency weakens the immune function, thus making an individual susceptible to various infections and illnesses. Vitamin D deficiency can weaken the bone, thus increasing the risk of fractures and other bone disorders. It can cause muscular weakness and pain. Deficiency of vitamin D also increases the risk of chronic diseases. Vitamin B12 and B9 deficiency can cause anemia.

Deficiency of Iron

Iron deficiency can result in anemia, impaired cognitive functions, and a weak immune system.

Deficiency of Omega-3 Fatty Acids

Insufficient consumption of omega-3 fatty acids can cause cardiovascular diseases. Furthermore, it can also result in brain-related issues such as cognitive decline.

Deficiency of Calcium

It can result in osteoporosis, bone fractures, and dental problems. Inadequate consumption of calcium results in reduced bone density thus increasing osteoporosis risk. Calcium deficiency weakens the bone making an individual susception to bone injuries

Deficiency of Magnesium

This can cause muscular cramps and spasms. Insufficient intake of magnesium results in fatigue and tiredness. Furthermore, it is also associated with the risk of cardiovascular diseases like arrhythmias.

Mindful Consumption of Daily Essential Nutrients

Mindful eating means being aware of the amount of food you eat. It supports overall well-being and health. Consumption of a balanced diet is essential for growth and development. The balanced diet includes a wide variety of food rich in nutrition like fruits, whole grains, vegetables, nuts, etc. An individual must be cautious about portion size to ensure he/she is consuming the right amount of essential nutrients. A healthy lifestyle involves the use of minimally processed food, this is important to retain the Hence, nutritional profile of food. One should make an effective meal plan that incorporates all the essential nutrients.

Daily Essential Nutrients Supplement

A balanced diet is important for the intake of essential nutrients, but sometimes supplements help complete the demands of essential nutrients as per body needs. One must consult a healthcare professional before taking any supplement. The healthcare provider will recommend the supplement as per requirement. Some of these supplements are:

Multivitamins provide essential minerals and vitamins. The common ingredients of multivitamins are vitamins A, C, E, K, B, D, iron, magnesium, selenium, calcium, etc.
Vitamin D supplements support the immune system function, healthy and strong bones, etc.
Calcium supplements are essential for strong and healthy bones and teeth.
Probiotics play a role in digestion and maintaining a healthy gut microbiome.

Conclusion

To sum up, the health and well-being of a person are boosted by consuming the right amount of daily essential nutrients. These essential daily nutrients for the body have two types, known as macronutrients and micronutrients. They are crucial for normal body functioning, energy production, and other features of human health. Macronutrients are the base of growth and energy. They are categorized into three main types, carbohydrates, fats, and proteins. Carbohydrates are a main energy source. Carbohydrates are broken down into glucose which is important for the functioning of cells. organs and tissues. Proteins are important as they are crucial for the growth, maintenance, and repairing tissues, organs, and muscles. Fats play a role in storing energy, help in fat-soluble vitamin absorption, and play a role in cell structure.

On the other hand, micronutrients are essential as they act as catalysts for normal body function. Furthermore, these micronutrients are vitamins and minerals. Vitamins play a role in keeping the skin healthy, energy production, immune system function, etc. Similarly, minerals like potassium, iron, zinc, etc. play a role in keeping the person healthy and fit. So, consuming essential nutrients prevents the risk of chronic conditions and diseases like heart stroke, etc. A balanced diet involves the incorporation of all the essential nutrients in your diet and following mindful eating practices. The sources of these essential nutrients are whole grains, fruits, nuts, vegetables, seeds, legumes, etc. Proper intake of water to prevent dehydration is also crucial for various functions of the body such as digestion, absorption of nutrients, etc. Certain conditions of health and stages of life require supplements in case of inadequate amounts of essential nutrients. However, consultation with a healthcare provider is important before taking these supplements.

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Why does the human body need essential nutrients?

The body needs essential nutrients for proper functioning. They play a role in energy production, the functioning of an immune system, and overall growth and development.

What are the main types of essential nutrients?

The two main types of essential nutrients are macronutrients and micronutrients.

How to differentiate between macronutrients and micronutrients?

Macronutrients are the nutrients that are needed by the body in larger amounts. They are also referred to as macros. On the other hand, micronutrients are required in smaller amounts, also referred to as micros.

What essential nutrients does the body need?

The human body needs some essential nutrients for proper functioning. These essential nutrients are carbohydrates, fats, protein, vitamins, calcium, iron, potassium, magnesium, selenium, water, zinc, and fiber.