Essential Nutrients: Origin Sites and Their Importance to You:
Essential nutrients are vital for a person's overall health and wellbeing, including growth, reproduction, and optimal body function. These nutrients are categorized as micronutrients and macronutrients.
Micronutrients are required in small amounts, with vitamins and minerals being notable examples. Even though the body only needs small amounts, deficiencies can lead to health issues.
Macronutrients, on the other hand, are needed in larger quantities. They include water, protein, carbohydrates, and fats.
Read further to find where these nutrients originate and why they're important.
Vitamins
Vitamins fall under the micronutrient category and offer several health benefits, like:
- enhancing the immune system
- potentially aiding in preventing or delaying certain cancers, such as prostate cancer
- strengthening teeth and bones
- assisting in calcium absorption
- promoting healthy skin
- facilitating the body's protein and carbohydrate metabolism
- supporting blood health
- helping with brain and nervous system function
Nutritionists divide vitamins into two categories: fat-soluble and water-soluble.
Fat-soluble vitamins are:
- vitamin A
- vitamin D
- vitamin E
- vitamin K
Water-soluble vitamins are:
- vitamin B-1 (thiamine)
- vitamin B-12 (cyanocobalamin)
- vitamin B-6
- vitamin B-2 (riboflavin)
- vitamin B-5 (pantothenic acid)
- vitamin B-3 (niacin)
- vitamin B-9 (folate, folic acid)
- vitamin B-7 (biotin)
- vitamin C
A balanced diet primarily consisting of vegetables, fruits, and lean proteins can usually provide sufficient vitamins. However, dietary restrictions or digestive issues may call for the use of vitamin supplements in some cases.
Discover more about vitamins and their functions here.
Minerals
Minerals are yet another type of micronutrients. They can be categorized into two principal groups: major and trace minerals. A balanced intake of both is essential for good health.
Major minerals include:
- magnesium
- calcium
- phosphorus
- sulfur
- sodium
- potassium
- chloride
Major minerals contribute to various bodily functions, such as:
- managing water balance
- maintaining healthy skin, hair, and nails
- improvement of bone health
Trace minerals include:
- iron
- selenium
- zinc
- manganese
- chromium
- copper
- iodine
- fluoride
- molybdenum
Trace minerals have influences on numerous aspects of health, including:
- bone strength
- deterrence of tooth decay
- facilitation of blood clotting
- transport of oxygen
- strengthening of the immune system
- healthy blood pressure maintenance
To ensure adequate mineral intake, dietary adjustments may include:
- incorporating red meats (selecting lean cuts)
- consuming seafood
- using iodized table salt
- consuming milk and other dairy products
- adding nuts and seeds to meals
- adding fruits and vegetables to the diet
- consuming poultry
- opting for bread and cereals with added nutrients
- eating egg yolks
- consuming whole grains
- eating beans and legumes
Additional resources
Explore our comprehensive dedicated hub for further information on vitamins, minerals, and supplements.
Protein
Protein is a macronutrient essential for proper body function. It plays a fundamental role in numerous bodily processes, such as:
- fostering growth and development of muscles, bones, hair, and skin
- production of antibodies, hormones, and other substances
- serving as energy sources for cells and tissues when required
Adequate protein intake can be derived from the following food sources:
- red meats (opt for lean cuts)
- poultry, including chicken and turkey
- fish and seafood
- beans and legumes
- eggs
- dairy products
- soy
- nuts
- some grains, like quinoa
Though meats and fish tend to have higher protein levels, sustainable protein-rich plant options are available for vegetarians and vegans.
Learn how much protein is recommended in a person's daily diet.
Fats
Fats often carry negative connotations due to associations with poor health. However, some fats are necessary for overall health.
Fats provide energy and play a crucial role in various bodily functions. It's important to consume healthy fats, such as monounsaturated and polyunsaturated fats, and limit the intake of harmful fats, like saturated and trans fats.
Healthy fats contribute to a variety of bodily functions, including:
- cell growth and development
- clotting of blood
- new cell development
- lowering the risk of heart disease and type 2 diabetes
- muscle movement
- normalization of blood sugar levels
- brain function
- absorption of vital minerals and vitamins
- production of hormones
- immune function
According to recent research, people should aim for 20-35% of their calories to come from healthy fats.
Healthy fats can be sourced from several food options, including:
- nuts
- fish, like salmon and tuna
- vegetable oils
- seeds
Understand the differences between saturated and unsaturated fats.
Essential Nutrients
Carbohydrates are crucial for the body. They are sugars or starches that provide energy.
There are two distinct types of carbohydrates: basic and complex. People should restrict their consumption of simple carbohydrates, like white bread, pasta, and rice. However, the body requires complex carbohydrates to support various functions, including:
- immunity
- brain function
- nerve system
- energy for tasks
- digestion
The body recommends that a person consumes 45–65% of their daily calories from complex carbohydrates.
The following foods contain complex carbohydrates:
- quinoa
- whole grain brown rice
- vegetables
- whole grain pasta, bread, and other baked goods
- oatmeal
- fruits
- barley
People should avoid overly processed products that contain whitened, bleached flour and foods with added sugar.
Understand the difference between good and bad carbs here.
H2O
Water is likely the most important essential nutrient a person needs. A person can survive only a few days without consuming water. Even mild dehydration can cause headaches and impaired physical and mental functioning.
The human body is mainly water, and every cell requires water to function. Water aids several functions, including:
- detoxification
- shock absorption
- transport of nutrients
- prevention of constipation
- lubrication
- hydration
The best source of water is to drink natural, unsweetened water from the tap or bottled sources. For people who do not like the taste of plain water, they can add a squeeze of lemon or other citrus fruits.
Also, a person can get extra water by consuming fruits with a high water content.
People should avoid getting their water intake from sugary drinks. Sugary drinks include sweetened teas, coffees, soda, lemonade, and fruit juices.
Discover how much water to drink to avoid dehydration.
Conclusion
A person needs to consume all six types of essential nutrients to ensure the best possible health. These nutrients support vital functions, including growth, immunity, the central nervous system, and disease prevention.
Usually, a person who eats a healthy, balanced diet that includes lean proteins, vegetables, fruits, complex carbohydrates, and water will get the nutrients they need.
People with digestive issues, who take certain medications, or have other conditions may require supplements to help them get the body’s essential nutrients.
An individual should speak to their doctor about any medical conditions and the medications they are taking before they start to take any supplements. Also, they may want to see a dietitian or nutritionist to discuss their nutritional intake before they begin taking any supplements.
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- Deficiencies in micronutrients, such as vitamins and minerals, can lead to various health issues.
- Vitamins, a type of micronutrient, offer numerous health benefits, including enhancing the immune system and aiding in calcium absorption.
- A balanced diet rich in vegetables, fruits, and lean proteins can usually provide sufficient vitamins, but dietary restrictions or digestive issues may require the use of vitamin supplements.
- Major minerals, like calcium and magnesium, contribute to various bodily functions and are crucial for good health.
- Low intake of minerals, especially trace minerals, can negatively impact bone strength and the immune system.
- Some studies suggest that a high intake of proteins, particularly from animal sources, may be associated with an increased risk of developing depression and bipolar disorder in some people.
- Aq, a mineral, is not commonly mentioned in nutritional contexts and does not appear to have specific health benefits or implications.
- A diet high in carbohydrates, specifically simple carbohydrates, can contribute to weight gain and obesity due to increased calorie intake and the potential for energy storage as fat.
