THE NUTRIENTS THAT ARE ESSENTIAL FOR YOUR BODY

Introduction 

Right from walking to running, driving, and even sleeping, we need energy all the time. The source of this energy comes from the food we eat. Besides energy, our body needs essential nutrients for growth, repair, good health (physical and mental), and to stay disease-free. Do you know our body can’t synthesize these essential nutrients on its own? Hence, we need to obtain these nutrients from outside. Eating supplements along with a well-balanced diet is the easiest way to get essential nutrients. Inadequate consumption of these essential nutrients increases the risk of malnutrition and some non-communicable diseases (such as diabetes and cardiovascular diseases).
Let’s understand the various types of nutrients that are essential for our bodies. 

What are Essential Nutrients?

Nutrients are chemical components that are essential to life and necessary for the normal functioning of the body. A balanced, nutrient-rich diet keeps our body strong. Different types of nutrients play various jobs in our bodies, and deficiency of these nutrients may lead to nutritional imbalance.

Types of Essential Nutrients

According to the World Health Organization (WHO), nutrients are of two types-

1. Macronutrients- Macronutrients include proteins, fats, and carbohydrates consumed in relatively large quantities, which are the building blocks of our diet.
2. Micronutrients- Micronutrients include vitamins and minerals needed in small quantities and regulate body functions such as blood pressure, metabolism, etc.

Different types of nutrients are:

• Proteins- Protein for body is essential as it builds up new cells and repairs the body tissues. It is a macronutrient that is made up of 20 amino acids. Out of which 9 are essential amino acids (that the body can’t make) and 11 are non-essential amino acids (that the body can synthesize). List of essential amino acids include:
• Histidine
• Leucine
• Isoleucine
• Lysine
• Phenylalanine
• Methionine
• Threonine
• Tryptophan
• Valine

Protein use in body includes the growth of hair, bones, and muscles. Sources of protein include fish, lean meat, mushroom, beans, soy, eggs, paneer, and protein foods.

• Carbohydrates- The main source of energy for our brain is carbohydrates, which can be simple or complex. Simple sugars (such as the lactose in milk and fructose in fruits) change into glucose and provide instant energy to the body. Complex carbohydrates release energy slowly and do not lead to an immediate spike in blood sugar levels. Sources of carbohydrates include fruits, vegetables, and whole wheat grains. Moreover, Glucosamine sulfate is a natural sugar supplement that helps relieve pain. It also preserves the health of joint cartilage.
   
• Fats- Although fats got a bad reputation, fats are essential nutrients that provide energy and boost the absorption of fat-soluble vitamins. Fats help balance blood sugar, muscle movement, and blood clotting. Fats also lower the risk of cancer and arthritis. Monounsaturated and polyunsaturated fats are healthy fats, while trans-fat are bad fats. Eating foods containing trans-fat reduces the amount of good cholesterol (HDL) and increases the amount of bad cholesterol (LDL) in the blood. Omega-3 fatty acids and omega-6 fatty acids (polyunsaturated fats) help prevent heart disease and stroke.

Salmon fish, sardine fish, canola oil, and walnut oil are good sources of omega-3 fatty acids. Vegetable oils such as sunflower oil, walnut, soybean, and safflower contain omega-6 fatty acids. Moreover, omega fatty acid supplements also offer immense health benefits.

• Vitamins and Minerals- Our body needs vitamins and minerals because these micronutrients support numerous bodily functions and the lack of these nutrients causes many diseases in the body. Vitamins are micronutrients that our body needs in small amounts. Except for vitamin D and small amounts of vitamin K, our body can’t synthesize vitamins. Thus, we need to get them from food or supplements. On the other hand, minerals are inorganic components that help maintain water balance and strengthen bones. Minerals also help in the development and maintenance of body tissues. Further, vitamins are either fat-soluble or water-soluble.
   
• Fat-soluble vitamins- Vitamins A, D, E, and K, are fat-soluble vitamins. Vitamin A is good for the eyes, skin and also helps in hair growth. Vitamin D use in body is vital as it plays an important role in the formation of bone and teeth, along with calcium absorption. Vitamin E acts as an antioxidant and keeps the skin healthy. Vitamin K helps in blood clotting.
   
• Water-soluble vitamins- Vitamin C helps boost immunity. It acts as a powerful antioxidant and is also needed for healthy gums. B vitamins are essential for the normal functioning of the heart and muscles. These also play a significant role in the production of red blood cells and the synthesis of DNA.
   
• Minerals- Each essential mineral performs different functions in the body. Some important minerals are calcium, potassium, iron, magnesium, zinc, phosphorus, and sodium. Bone and teeth growth, nerve signal transmission, muscle contraction, and relaxation are calcium functions in the body. Potassium is one of the essential minerals for body as it is important for nerve and muscle functioning. Magnesium is an essential mineral, as it plays an important role in various functions of the body. Magnesium use in body includes the synthesis of proteins, controls blood glucose, and regulates blood pressure. Zinc benefits for body include building immunity and wound healing.

These trace elements provide power to our body to fight against various disease-causing microorganisms. Fruits, vegetables, seafood, dairy products are the sources of these essential nutrients. Additionally, various vitamins and mineral supplements are also available to meet the daily nutritional requirement. 

• Fiber- Dietary fiber, also known as roughage, does not have any nutritional value, yet it is an important food component. It is not digested in the body and adds bulk to the food. Thus, help in waste excretion from the body. Sources of fiber are green leafy vegetables, fruits, etc.
• Water- It is one of the main components of food because about 60% of our body is made of water. It helps to flush out the toxins from the body. It keeps you hydrated, improves brain function, and carries nutrients to the cells of your body. Green leafy vegetables (spinach etc.) and fruits (watermelon etc.) contain water. Ideally, you should drink 6 to 8 glasses of water in a day.

Conclusion

To conclude, no single food can fulfill the nutritional requirement of our body. Thus, we need a variety of supplements along with different foods to get the right amount of all the nutrients. These essential nutrients not only help us to stay active but also keep the diseases at bay. So, shop now for various nutritional supplements to lead a healthy life.