Essential Nutrients you need Daily

Imagine being energetic all day long, doing all the chores and still you are ready to do more, being immune to diseases and enjoying the life at its fullest. You can live that life if you have enough nutrients in your body. Nutrients in required quantities are essential for a body to maintain optimal health, proper bodily functions and preventing deficiencies which can lead to health issues. According to the World Health Organization a healthy diet which provides enough nutrients to an adult consists of, a daily intake of 2 cups of fruit, 2.5 cups of vegetables, 180 grams of grains, 160 grams of meat and beans and weekly 1-2 times red meat and 2-3 times poultry. Different reasons like dietary restrictions, medications, availability of products, allergies and so on can make it difficult to follow the necessary diet to receive the essential nutrients.

When there is a lack of essential nutrients the body fails to functions properly. Almost majority of the population is having one or the other nutrient deficiency and there are people who are malnourished as well. Deficiencies and malnourishment increase the risk of diseases. In this blog we will discuss about the essential nutrients which is crucial to maintain good health.

5 essential nutrients:

There are five essential nutrients, carbohydrates, proteins, vitamins, fat and minerals. The nutrients can also be classified as micro and macro. Micronutrients are vitamins and minerals. Macronutrients are proteins, carbohydrates and fats. Micronutrients are required in smaller quantities while macronutrients are required in large quantities. These are the factors that contribute to your wellness.

Carbohydrates:

Carbohydrates are one of the three primary macronutrients. The main function of carbohydrates is to provide energy to the body. Carbohydrates are broken down into glucose, which is then used by cells as fuel. Carbohydrates are stored as glycogen in muscles, which is released during physical activities. Carbohydrates also helps with digestion, bowel health and maintains blood sugar levels.

According to the World Health Organization, carbohydrates should make up about 45-65% of daily calorie intake. There are three types of carbohydrates, they are:

• Simple carbohydrates: They consists of one or two sugar molecules which makes them easy to be absorbed by the body. Glucose, fructose and sucrose are the examples for simple carbohydrates, it can be found in fruits, vegetables, dairy, honey and sugar.
• Complex carbohydrates: Starches, legumes and vegetables are the examples for complex carbohydrates. They are made of long chains of sugar molecules, which requires long time to breakdown and provide energy. Whole grains, legumes (peas, lentils and beans) and starchy vegetables like tapioca, potato and so on are the sources of complex carbohydrates.
• Fibers: Fibers are one of the important types of carbohydrates, which cannot be digested. Fibers pass through the digestive system relatively intact, but plays a major role in maintaining overall health. It helps with weight management, blood sugar levels, cholesterol and improves gut health. Whole grains, fruits, vegetables, legumes, nuts and seeds are the sources of fiber.

Proteins:

Proteins are known as the building blocks of life. They large complex molecules of amino acids which is essential for the muscle growth, hormone production, immunity, functioning and regulation of tissues and organs.

The daily intake levels of proteins vary according to age, health conditions and physical activities. An average adult should provide about 0.8 grams of protein per kilogram of their bodyweight. A physically active person might need up to 1.2-2.0 grams of protein per kilogram of body weight. For pregnant and breastfeeding woman higher intake of protein is required, that is around 1.1-1.3 grams per kilogram of body weight. For children from age 1- 18, the daily intake of proteins varies from 13 grams to 52 grams, the intake increases in accordance with age and can vary according to sex.

Red meat, poultry, sea food, dairy products, soy, nuts, beans and legumes, eggs and grains are sources of protein.

Vitamins:

Vitamins are essential micronutrients that our bodies need to function properly. Vitamins boosts the immune system, metabolism, cell and tissue repair, and support growth and development. There are six essential vitamins, they are:

• Vitamin A: Carrots, sweet potatoes, leafy vegetables, liver and fish oils are the sources of Vitamin A. It promotes skin health and beauty, boosts immune system and supports vision. Average daily intake is suggested up to 900 mcg (micrograms)for men and 700 mcg for women.
• Vitamin B Complex (B1, B2, B3, B5, B6, B7, B9, B12): Vitamin B complex regulates nerve function, metabolism, eye, nail and skin health, red blood cell formation and so on. Whole grains, seeds, legumes, dairy, poultry, sea food, leafy vegetables, cereals and tubers provides vitamin B complex.

An average young adult should intake B complex of 400 mcg, while lactating and pregnant women should have 500-600 mcg and older adults 600 mcg.

• Vitamin C: Vitamin C provides antioxidants, boosts immunity and promotes skin and tissue repair. Citrus fruits, bell peppers, melons, berries, spinach, mangoes and so on are the sources of Vitamin C. A daily intake of 90mg of Vitamin C is recommended for men and 75mg for women.
• Vitamin D: Vitamin D aids in calcium absorption for bone health and promotes immunity for human body. The major source of Vitamin D is the sunlight, others are fatty fish, liver, mushrooms and fortified dairy products. 15 to 20 mcg of vitamin D is recommended for a healthy body.
• Vitamin E: Vitamin E is known as the beauty vitamin, it promotes skin, hair and nail health to enhance your natural beauty. It also provides antioxidants and supports immune functions. The recommended daily intake of Vitamin E is 15 mg.
• Vitamin K: Leafy greens, soybeans, liver, broccoli and so on are the sources of vitamin K. It promotes your bone metabolism and blood clotting. Daily intake of 120 mcg is recommended for men and 90 mcg for women.

Fat:

Fats are often associated with bad health, but a person needs fats to maintain health. Fats promote cell growth, blood clotting, brain functioning, vitamin and mineral absorption, hormone production and immune function and many more bodily functions.

There are saturated, unsaturated and trans fats, among these we should focus on consuming unsaturated fats and reduce or avoid trans fats. Unsaturated fat sources are seeds, avocados, plant-based oils, fatty fish, nuts and olives. Trans fats are found in processed foods which can potentially increase the risk of cholesterol, heart disease, stroke and type 2 diabetes.

According to the World Health Organization, fats should account for about 20-35% of daily calorie intake.

Minerals:

Minerals are the inorganic nutrients that are essential for the proper functioning of body. Minerals cannot be produced by the body and the only way of mineral absorption is through diet. Vital bodily functions like bone and muscle formation, fluid balance and energy production rely on minerals. There are two kinds of minerals macro and trace, macro minerals are required in large amount while trace minerals are required in relatively smaller amounts.

Macro minerals:

• Calcium: It helps in maintaining strong teeth and bones, supports muscle function, nerve transmission and blood clotting. Dairy products, leafy greens, fish, almonds and fortified cereals are the sources of calcium. The daily intake of calcium should be around 1000 mg, and can vary with age and gender.
• Phosphorus: Phosphorus works along with calcium in bone and teeth health, energy production and cellular repair. A daily intake of 700mg is recommended for adults, through sources like meat, fish, eggs, dairy products, nuts and legumes.
•  Magnesium: It helps in muscle function, blood sugar regulation and energy production. This macro mineral can be absorbed through leafy vegetables, nuts, whole grains and legumes. 310-420 mg of magnesium intake per day is recommended for an adult.
• Sodium: The macro mineral that regulates fluid balance and supports nerve and muscle function is sodium. Salt, cheese, certain types of seafood and sauces contains sodium. 1500-2300 mg of sodium intake is recommended per day.
• Potassium: Potassium maintains fluid balance and regulates muscle and nerve functions. Bananas, potatoes, spinach, beans and so on are rich sources of potassium. A daily intake of 2500-3000 mg of potassium is advised to regulate bodily functions.
• Chloride: Chlorides aids in digestion and maintains fluid balance. Table salt, tomatoes, lettuce, rye and seaweed are the sources of chloride. It is advised to consume 2300 mg of chloride per day.
• Sulphur: It promotes skin, hair and nail health and beauty. It can be absorbed from protein rich foods like meat, fish, eggs and legumes.

Trace Minerals:

• Iron: Iron is an essential mineral which promotes the production of hemoglobin, carries oxygen through blood and supports energy production. Studies says that one fourth of the global population is anemic, the condition due to lack of iron. A daily intake of 8-18 mg of iron is recommended to stay healthy, it can also vary according to age and gender. Red meat, poultry, spinach, lentils and fortified cereals are rich sources of iron.
• Zinc: It supports immune function, cell growth and wound healing. A daily intake of 8-11 mg of zinc is recommended from sources like meat, shellfish, seeds, legumes and nuts.
• Copper: Copper helps in iron absorption and supports nerve function and immune system. Liver, whole grains, beans and nuts are sources of copper through which a daily intake of 900 mcg is advised.
• Manganese: It helps in bone formation, blood clotting and to reduce inflammation. Whole grains, nuts, leafy vegetables and tea provides manganese. A daily intake of 1.8-2.3 mg is recommended.
• Iodine: It helps with thyroid hormone production and regulates metabolism. A daily intake of 150 mcg of iodine is recommended from sources like seafood, iodized salt, eggs and dairy products.
• Selenium: It supports thyroid functions, boosts immunity and acts as an antioxidant. Brazil nuts, seafood, eggs and dairy products are sources of selenium through which a daily intake of 55 mcg is advised.
• Fluoride: Fluoride strengthens tooth enamel and prevent cavities. Tea, sea foods and fluoridated water are the sources of fluoride. 25-35 mcg of fluoride intake is recommended.
• Chromium: It helps with regulating blood sugar levels and improving insulin action. Meat, whole grains, broccoli and potatoes are rich sources of chromium. A daily intake of 25-35 mcg chromium is advised.

 Conclusion

For a healthy long life, it is crucial to follow a perfect diet and make sure that all these nutrients are reaching our body is advisable amounts. But this process is not as easy as it sounds.