Nutrients are required for our bodies to work at their best and continue to do so (vitamins, minerals, antioxidants). These nutrients (or lack thereof) have an impact on both our physical and mental health. A health problem might arise when there is an imbalance or lack.
These nutrients are vital for disease prevention, development, and overall health, according to the World Health Organization. Macronutrients and micronutrients are the two types of vital nutrients available.
The macronutrients contain proteins, carbohydrate and fat, which gives energy to your body. Whereas vitamins and minerals are micronutrients. In addition to these five, water is the most important nutrient for the body.
Let us dive in with details.
1. Vitamins
Our parents used to ask us to take vitamins when we were kids, and the rationale was usually to help us stay healthy and avoid becoming sick. Vitamins are organic substances that are found in very minute amounts in food and are necessary for basic functioning, if not survival. Certain vitamins can be synthesized to some extent by humans. Vitamin D, for example, is formed when the skin is exposed to sunlight; niacin is made from the amino acid tryptophan; and vitamin K and biotin are made by bacteria in the stomach. Humans, on the other hand, rely on their diet to provide vitamins. A specific deficiency syndrome occurs when a vitamin is in inadequate quantity or cannot be efficiently utilized. When the deficient vitamin is resupplied before irreversible damage occurs, the signs and symptoms are reversed. The amounts of vitamins in foods and the amounts required on a daily basis are measured in milligrams and micrograms. But what does each vitamin do?
* Vit A – skin and eye health
* Vit C – immune support, bone, and muscle structure
* Vit D – bone and immune health including cardiovascular and nervous system health
* Vit E – an antioxidant that helps slow down the aging process
* B Vitamins – there are 8 types of B Vitamins and they help support cellular energy production and proper metabolism. B vitamins are also essential for cognitive development and help us maintain a sharp mind.
2. Mineral
Another necessary micronutrient is the mineral. Sodium, iron, potassium, calcium, magnesium, zinc, and phosphorus are all present. Calcium is necessary for bone health, muscular function, neuron function, and blood circulation.
99 per cent of the body's calcium is found in bones and teeth. You can get calcium from dairy products, leafy vegetables and fish. Iron helps in the formation of your red blood cells and hormones, while zinc works for your immune system and wound.
3. Fat
Fat is typically thought to be harmful, but new study suggests that healthy fats are a vital part of a balanced diet. Fat is essential for many bodily activities, including vitamin and mineral absorption, cell production, and muscle action, according to Harvard Medical School. True, the majority of calories are found in fat, yet this calorie is an essential source of energy for your body.
You can consume healthy fats such as omega-3 and omega-6 fatty acids. It has been found that omega-3 fatty acids optimizes the brain's health and can help in cardiac function. It is unsaturated fat. You can take such healthy fats from nuts, seeds, fish and vegetable oils.
There are the three types of fats:
- Saturated fats are the worst, they clog arteries and are responsible for causing strokes and coronary heart disease.
- Polyunsaturated fats like Omega 3 fatty acid has less fatty acid molecules and is found in fish oils. These fats help in the development of the nervous system.
- Mono unsaturated fats (found in olive oil, peanut oil, avocado, nuts, seeds etc.) have the lowest fatty acid molecules and are the best of the three fats.
4. Carbohydrates
Carbohydrates are a major energy source. Along with providing fuel for physical activity, they also power the body's involuntary functions, including heartbeat, breathing and digestive processes. Food sources of carbohydrates include grains and grain products, vegetables, fruits, legumes, dairy products and sugars. Carbohydrates should supply 40 to 60 percent of the average person's caloric intake.
5. Protein
Protein is essential for good health. Protein strengthens the muscles. Protein is also needed for each cell, bone, skin and hair. Proteins contain small building blocks called amino acids. These are the building blocks of cells. Meat, fish and egg are good sources of essential amino acids. You can get protein from beans, soy, nuts and some grains.
6. Water
Water, which makes up 60% of your body weight, is essential for the proper functioning of all of your body's systems. It aids in the removal of wastes and toxins from your body, the transport of necessary nutrients to your cells, the lubrication of your joints, and the regulation of your body temperature. According to MayoClinic.com, the norm of drinking eight glasses of water every day is not backed by scientific data. Your water consumption is likely appropriate if your urine production is around 6 cups per day, your pee is slightly brownish or clear, and you don't often feel thirsty.
To stay hydrated, drink water all day long. Apart from this, you should consume fruits and vegetables in which the water content is high. Avoid drinks like coffee and cold drinks which dehydrates your system.
Living Your Best Life This Year
Equipped with all the knowledge you need about the six essential nutrients, now is the perfect time to put a plan together to incorporate them into your vegan diet.
This goes beyond just following a New Year’s resolution. If the pandemic has shown us anything, it’s that there has never been a more important time for us to prioritise our health, and to do what we can to look after ourselves.
In conclusion
The six essential nutrients and their roles should be recognizable to anyone interested in fitness and healthy nutrition. Carbohydrates, protein, fats, vitamins, minerals, and water all serve different purposes in the human body. Food sources for the six essential components are not all equal; some are better than others. When in doubt, opt for organic, unprocessed foods instead of refined foods.
Takeaway
A diversified diet rich in fruits and vegetables, lean proteins and fats, and whole grains is the greatest way to receive enough of these six essential nutrients, as well as the vital phytonutrients — the beneficial chemicals found in colorful plants that prevent disease. These micronutrients and macronutrients are necessary for your body to function normally and remain healthy.
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