There are 7 essential nutrients that sustain human life. Here is a list of those 7 nutrients and the role they play in your body and in your life. Here’s how or where you can get these 7 essential nutrients.
1) Water: it is the most basic need of the body. Without water you would die in a few days. It is important not to ignore your thirst. You should never try to reduce your fluid intake, you should actually try to drink the recommended 8 8-ounce glasses of water every day. It is even more important if you are trying to lose weight. Also, by drinking so much water, it is very good for your skin and can make you look younger.
2) Carbohydrates: provides fuel to meet energy needs. Complex carbohydrates, or starches, are found in many plant foods such as grains, potatoes, and rice. Carbohydrates should be 55 to 60 percent of your diet.
3) Protein: composed of amino acids, it is essential for the growth and maintenance of body tissue, blood cells, hormones and enzymes. The best source of protein is meat, poultry, fish, dairy products, and eggs. Vegetables, cereals, fruits, greens, seeds, and nuts contain lower amounts. Ten to 15 percent of your daily calorie intake should come from protein.
4) Fiber: It is an indigestible carbohydrate and is very important for general health. There are two types insoluble and soluble. Insoluble Fiber Acids in the Digestive Process – May help prevent hemorrhoids and may also protect against lower basin cancer. Sources include brown rice, brain, whole grains, and broccoli. Soluble fiber is believed to help lower cholesterol, thereby reducing the risk of heart and artery disease. It is found in oats, peas, beans, tubers, and citrus fruits. The recommended fiber intake is 20 to 35 g per day from different sources.
5) Fat: It is essential as an energy reserve, to insulate the body against rapid heat loss, help produce hormones, dampen the suction of vital organs such as the liver and kidneys, and aid in the absorption of certain vitamins. Fat shouldn’t make up more than 30 percent of the diet, but many people eat more. There are two main types of fats: saturated (predominant fats in vegetable oils). Fried and sugary foods high in saturated fat should be avoided as they offer little nutritional value. On the other hand, unsaturated fats, especially the monounsaturated fat in olive oil, can help protect against heart disease.
6) Vitamins: they are organic compounds, essential for the growth, functioning, maintenance and repair of the body. They are classified into two groups, soluble in water and soluble in fat. Water soluble vitamins, including the B complex group and vitamins C, must be replenished daily because they are not stored in body tissues. Fat-soluble vitamins, including A, D, E and K, are stored by the body for long periods of time, so excessive intake can be harmful, a balanced diet that includes plenty of fresh fruits and vegetables and cereals should provide all the vitamins that the body needs.
7) Minerals: they are essential inorganic compounds that help in the production of energy and the maintenance of the body, in addition to helping in the control of the body’s reactions and reflexes. There are three groups; macrominerals, electrolytes (a subgroup of macrominerals) and trace elements or trace elements. The macromineral, calcium and magnesium, required larger amounts. The body needs trace elements (copper, chromium, fluorine, iodine, iron, magnesium and molybdenum, selenium, sulfur and zinc) in small quantities. A diet that includes a wide range of animal and plant products should provide all the minerals essential for health.
Year essential nutrient It is a nutrient necessary for the normal functioning of the body that the body cannot synthesize and therefore must be obtained from a dietary source. Some categories of essential nutrients include vitamins, dietary minerals, essential fatty acids, and essential amino acids.