What are the 6 essential nutrients?
A person's body cannot produce everything it needs to function. There are six essential nutrients that people need to consume from food sources to maintain maximum health.The World Health Organization (WHO) notes that essential nutrients are important for an individual's reproduction, good health and growth. The WHO divides these essential nutrients into two types: micronutrients and macronutrients.Micronutrients are nutrients that a person needs in small amounts. Nutrients contain vitamins and minerals. Although the body only needs a small amount of them, a lack of them can lead to poor health.Macronutrients are nutrients that a person needs in large quantities. Macronutrients include water, protein, carbohydrates, and fats.Keep reading for more information on where to find these nutrients, and why a person needs them.The six essential nutrients are vitamins, minerals, proteins, fats, water and carbohydrates.
There are 13 essential vitamins that nutritionists divide into two groups: fat-soluble and water-soluble.
Fat soluble vitamins are:
Water-soluble vitamins are:
Generally, a person who eats a diet rich in vegetables, fruits, and lean protein can get all the vitamins he needs in his diet. However, people who eat less fruits and vegetables, and who have digestion, may need to take a vitamin supplement to reduce or avoid the deficiency.
Minerals are another type of microscope. There are two groups of minerals: large and mineral detection. The body needs a balance of minerals from both groups for maximum health.
The main minerals are:
- Magnesium
- Calcium
- Phosphorus
- Sulfur
- Sodium
- Potassium
- Chloride
Important minerals help the body to do the following.
- Keep the water level balanced
- Maintain healthy skin, hair and nails
- Improve bone health
- Iron
- Selenium
- Zinc
- Manganese
- Chromium
- Copper
- Iodine
- Fluoride
- molybdenum
With the help of trace minerals:
- Strengthening the bones
- To prevent tooth decay
- Helps blood clots
- Help carry oxygen
- Immune system support
- Supporting healthy blood pressure
One can ensure the use of enough minerals by including the following foods in one's diet.
- Red meat (limit their use and choose lean cuts)
- Seafood
- Iodized table salt (less than 2,300 mg a day)
- Milk and other dairy products
- Nuts and seeds
- Vegetables
- Leafy green
- fruit
- the chicken
- Fortified bread and grain
- Egg-yolk
- whole grain
- Beans and beans
Protein is a micronutrient that every cell in the body needs to function properly.
Proteins perform a number of functions, including:
- Ensuring the growth and development of muscles, bones, hair and skin
- Formation of antibodies, hormones and other essential substances
- Working with fuel for cells and tissues when needed
- Red meat (limit their use and choose lean cuts)
- Poultry, including chicken and turkey
- Fish and other seafood
- Beans and beans
- Eggs
- Dairy products
- Soy
- nuts
- Some grains, including coconuts
Fats
Fat provides energy to the body and helps it perform various functions. However, it is important to use healthy fats, such as monounsaturated and polyunsaturated fats and limit or avoid saturated and trans fats.
Healthy fats help in the following functions.
- Cell growth
- Blood clot
- Build new cells
- Reducing the risk of heart disease and type 2 diabetes
- Muscle movement
- Balance blood sugar
- Brain work
- Absorption of minerals and vitamins
- Hormone production
- Immune function
A person can find healthy fats in many foods, including:
- nuts
- Fish, such as salmon and tuna
- Vegetable oil
- Coconut oil
- Seeds
Carbohydrates
There are two different types of carbohydrates: simple and complex. People should limit the amount of simple carbohydrates such as white bread, pasta and rice. However, the body needs complex carbohydrates to support them.
- Immune system
- Brain function
- Nervous system
- Energy to get things done
- Digestion
The following foods include complex carbohydrates:
- Quinoa
- Brown rice
- Vegetables
- Whole grain pasta, bread, and other baked goods
- Porridge
- fruit
Water is probably the most important essential nutrient a person needs. A person can live only a few days without using water. Even mild dehydration can cause headaches and poor physical and mental functioning.
The human body is made up mostly of water, and every cell needs water to function. Water helps in many things, including:
- Flushing toxins out
- Shock absorption
- Transporting nutrients
- Prevent constipation
- Hydration
The best source of water is to drink natural, non-abrasive water from tap or bottled sources. For those who do not like the taste of plain water, they can squeeze lemons or lemon fruit.
Also, a person can get extra water by eating fruits which contain a large amount of water.
People should avoid taking their water intake from sugary drinks. Sugar drinks include sweet tea, candies, soda, lemonade and fruit juices.
A person needs to use all six types of essential nutrients to ensure possible health. These nutrients support vital functions, including growth, immunity, the central nervous system and disease prevention.
In general, a person who eats a healthy, balanced diet that includes lean protein, vegetables, fruits, complex carbohydrates and water will find nutrients.
People with digestive problems, who take certain medications, or have other conditions, may need supplements to help them get the body's essential nutrients.
An individual should talk about any medical conditions and medications they are taking from them before taking any supplements. Also, they may want to talk to a nutritionist or nutritionist about their nutritional intake and consider their nutrition before taking their nutrients.
0 Comments