6 Essential Nutrients that your Body Needs to Stay Healthy

Written by Jaroslaw Ciepichal (Dietician and Personal Trainer )

There are 6 basic nutrients that can help support your health: carbohydrates, proteins, fats, vitamins, minerals, and water. Following a balanced diet can help you make sure you’re regularly consuming each one.

Nutrition is all about biology and chemistry, known as biochemistry.  Your body runs like a well-oiled machine due to the thousands of chemical processes that are occurring inside it every second of every day.  It’s essential to support these processes by providing your body with a wide variety of nutrients.  

Nutrients play an important role in the proper functioning of the human body. They build the human body and are essential for life, health, and proper development. The need for nutrients varies and depends primarily on age, gender, and physical activity.

They perform three main functions in the body:

Building functions (protein, minerals) – provide the building blocks for the creation, reconstruction, or maintenance of tissues.

Energy functions – (carbohydrates, fats) – serve as fuel providing energy.

Regulating functions (vitamins, minerals) – help regulate processes occurring in the body.

Water fits into its own class and requirements for it vary greatly depending on your weight, activity level, and medical condition.

Nutrients are compounds found in products of plant and animal origin, which are digested and assimilated after consumption.

The exception is fiber, which is not absorbed by the human body.

While there are many essential nutrients, they can be broken into two categories: macronutrients and micronutrients.

Macronutrients are eaten in large amounts and include the primary building blocks of the diet — protein, carbohydrates, and fat — which provide your body with energy.

Micronutrients are eaten in small doses and include vitamins and minerals.

The human body contains approximately 20% protein, 10-15% fat, 1% carbohydrates, 4-5% minerals. The largest percentage is water, approximately 65%.

Each ingredient plays a separate, important role in the body, which is why a diet poor in nutrients leads to disruption of the proper functioning of the body and many diseases.

Nutrients are constantly being replaced in the body. They are used to obtain energy, some of them are excreted, and some of them are used to re-synthesise endogenous compounds.

1. Protein

Protein is crucial for good health.

Protein provides the building blocks of the body, and not just for muscle. Every cell, from bone to skin to hair, contains protein.

The human body contains approximately 20% protein. It is used primarily for growth, health, and body maintenance.

All hormones, antibodies, and other important substances are composed of protein. Protein is not used to fuel the body unless necessary.

Proteins are made of different amino acids. While the body can create some amino acids on its own most of essential amino acids can only come from food. Your body needs them to function properly.

You don’t need to eat all the amino acids at once. Your body can create complete proteins from the foods you eat throughout the day.

Example of protein sources:

• meat, fish, and eggs
• beans, soy, nuts, and some grains.

The amount of protein you need daily depends on a variety of factors including how active you are, and your age.

2. Carbohydrates

Carbohydrates are necessary for a healthy body. Carbs fuel your body, especially your central nervous system and brain, and protect against disease.

The human body contains approximately 1% carbohydrates.

Carbohydrates sources:

The type of carb you eat matters. Some carbs are healthier than others. Go for whole grains, beans, and fibre-rich vegetables and fruits. Better to avoid refined grains and products with added sugar.

Some tasty whole grains to try:⁶

• Quinoa 
• Oats
• Brown rice
• Millet 
• Farro
• Buckwheat
• Brown rice

3. Fats

Fats often get a bad rap, but recent research has proved that healthy fats are an important part of a healthy diet.

The human body contains approximately 10-15% fat.

Fat supports many of your body’s functions such as vitamin and mineral absorption, blood clotting, building cells, and muscle movement.

It’s true that fat is high in calories, but those calories are an important energy source for your body.

Integrating healthy fats in your diet can help you to balance your blood sugar, decrease your risk of heart disease and type 2 diabetes, and improve your brain function. They’re also powerful anti-inflammatories, and they may lower your risk of arthritis, cancer, and Alzheimer’s disease.

Fat sources:

• The most famous unsaturated fats are omega-3 and omega-6 fatty acids. Unsaturated fats are important for your body as they provide essential fatty acids your body can’t make.
• You can find these healthy fats in nuts, seeds, fish, and vegetable oils (like olive, avocado, and flaxseed).

4. Vitamins

Vitamins are vital for warding off disease and staying healthy. The body needs these micronutrients to support its functions. There are 13 essential vitamins that the body needs to function properly, including vitamins A, C, B₆, and D.

Each vitamin plays an important role in the body, and not getting enough of them can cause health problems and disease. Vitamins are as well essential for healthy vision, skin, and bones.

Vitamins may lower the risk of lung and prostate cancer, and they’re powerful antioxidants.

Vitamins like vitamin C boost the immune system and help the body heal.

Vitamin sources

If you eat a varied, well-balanced diet full of vegetables and fruits, and have a normal and healthy functioning digestive tract, you likely don’t need to take vitamin supplements.

5. Minerals

Much like vitamins, minerals help support the body. They’re essential for many body functions, including building strong bones and teeth, regulating your metabolism, and staying properly hydrated. Some of the most common minerals are calcium, iron, and zinc.

In addition to strengthening bones, calcium helps with nerve signal transmission, maintaining healthy blood pressure, and muscle contraction and relaxation. Iron supports your red blood cells and hormone creation, while zinc boosts your immune system and wound healing.

6. Water

Water is crucial for every system in your body. It’s also the main thing you are made of. The human body contains approximately 65% of water.

Water improves your brain function and mood. It acts a shock absorber and a lubricant in the body. It also helps flush out toxins, carry nutrients to cells, hydrate the body, and prevent constipation.

Even mild dehydration can make you feel tired and impair your concertation and physical performance.

Water sources:

You don’t have to chug water to stay hydrated. Fruits and vegetables can also be a great source. You can eat some cucumbers, watermelon, or tomatoes to stay hydrated.

The best way to know if you’re properly hydrated is the colour of your urine. Doctors refer to the standard colour of your urine as “urochrome.” Urine naturally carries a yellow pigment. When you stay hydrated, your urine will be a light yellow, close-to-clear.

If you’re getting dehydrated, you’ll notice that your urine is becoming a deep amber or even light brown.

Try focusing on goals that add something to your life instead of focusing on what needs to be removed. What you choose to focus on can make or break the long-term success of your goals.

Happy Eating!

Sources:

https://www.nhsinform.scot/healthy-living/food-and-nutrition/eating-well/vitamins-and-minerals

https://medlineplus.gov/carbohydrates.html

https://www.health.com/complex-carbohydrates-7100033

https://www.healthline.com/health/urine-color-chart

The Basics: Six Essential Nutrients