Essential nutrients are compounds that the body can’t make or can’t make in sufficient quantity. According to the World Health Organization these nutrients must come from food, and they’re vital for disease prevention, growth, and good-health.
While there are many essential nutrients, they can be broken into two categories: macronutrients and micronutrients.
Here are 4 main groups of essential micronutrients and macronutrients.
1.Protein
Protein is having its moment, and not just in the workout community. But all of the hype is for a good reason. Protein is essential for good health.
Protein provides the building blocks of the body, and not just for muscle. Every cell, from bone to skin to hair, contains protein.
A startling 16% of the average person’s body weight is from protein. Protein is used primarily for growth, health, and body maintenance.
All of your hormones, antibodies, and other important substances are composed of protein. Protein is not used to fuel the body unless necessary.
While meat, fish, and eggs are good sources of essential amino acids, you can also get protein from plant sources like beans, soy, nuts, and some grains.
2.Carbohydrates
Don’t let the low-carb craze fool you. Carbohydrates are necessary for a healthy body. Carbs fuel your body, especially your central nervous-system and brain, and protect against diseases.
Carbohydrates should make up 45 to 65% of your total daily calories, according to the Dietary Guidelines for Americans.
Before you reach for the white bread or pasta, keep in mind that the type of carb you eat matters. Some carbs are healthier than others. Opt for whole grains, beans, and fiber-rich vegetables and fruits instead of refined grains and products with added sugar.
3.Fats
Fats often get a bad-rap, but recent research has shown that healthy fats are an important part of a healthy diet.
According to Harvard Medical School, fat supports many of your body’s functions such as vitamin and mineral absorption, blood clotting, building cells, and muscle movement.
Yes, fat is high in calories, but those calories are an important energy source for your body.
The most famous unsaturated fats are omega-3 and omega-6 fatty acids. Unsaturated fats are important for your body as they provide essential fatty acids your body can’t make. You can find these healthy fats in nuts, seeds, fish, and vegetable oils (like olive, avocado, and flaxseed).
4.Vitamins & minerals
There are 13 essential vitamins that the body needs to function properly, including vitamins A, C, B6, and D.
Each vitamin plays an important role in the body, and not getting enough of them can cause health problems and disease.
If you eat a varied, well-balanced diet full of vegetables and fruits, and have a normal and healthy functioning digestive-tract, you likely don’t need to take vitamin supplements.
Much like vitamins, minerals help support the body. They’re essential for many body functions, including building strong bones and teeth, regulating your metabolism, and staying properly hydrated. Some of the most common minerals are calcium, iron, and zinc.
