The 6 Essential Nutrients
Macro-nutrients
1. Water - Water is a nutrient? Absolutely, water is essential to life making it very important in our daily diet. "Water helps to control our body temperature, carries nutrients and waste products from our cells, and is needed for our cells to function" (successfulaging.ca, n.d.). Without water our body becomes dehydrated making it very hard to function at the optimal level and decreasing vitality.
2. Carbohydrates - Carbohydrates come from whole grain foods like cereal or pasta, as well as fruits and veggies. Although carbs get a bad rep for causing obesity, they are essential to the body having energy. Carbohydrates also work to "feed your brain and nervous system, to keep digestive system fit, and within calorie limits, to help keep your body lean" (Sizer & Whitney, 2013).
3. Fat - Fats can be looked at as "bad" or "good" fats. Good fats are essential to help the body maintain the energy needed to move and perform. Fats work as the body's gas tank, where the fuel is stored to make the body run. Fats also help the body absorb nutrients that are fat soluble. "Bad" fats include saturated and trans fats, these fats are often more solid in nature, and include many animal fats. Monounsaturated and polyunsaturated fats are the "good" fats that can actually help the body if eaten in correct way. These fats include olive oils, peanut oil, and flax seed oil. (Sizer & Whitney, 2013)
4. Protein - Proteins have many functions within the body. The allow us to move and stand tall by providing the base of our muscle tissue. Proteins are also essential for our skin, teeth, tissues, cartilage, and blood vessels (Sizer & Whitney, 2013). Proteins also aid in the function of hormones, enzymes, and antibodies within our body. Protein also works hard in transporting the other nutrients throughout the body.
Micro-nutrients
1. Vitamins - According to Sizer & Whitney (2013), vitamins are essential to drive cellular processes and aid the body in processing other nutrients through digestion and absorption. Vitamin A is essential to our eyes and sight, bone growth, and a strong immune system. Vitamin D works to maintain bone health, and can be adsorbed through sunlight. There are a total of 13 vitamins, and each helps the body in different way or with a different process. It is important to know that the body is unable to make most vitamins, so diet is essential in getting the correct amount each day. Supplements are a good option for someone that feels they are not getting enough of each vitamin daily, but be sure to consult your doctor.
2. Minerals - Minerals are needed for many bodily functions, and like vitamins they are obtained through a well rounded diet. Calcium, that helps to make bones strong, is an essential mineral as well as magnesium, which also stored in the bones. Sodium is a mineral that helps with the balance of the fluid and electrolytes in the body (Sizer & Whitney, 2013). Other examples of minerals are potassium, chloride, sulfate, iodine, iron, and zinc.
For more information on vitamins and minerals check out the CDC website:
References:
Six Basic Nutreitns Required for Good Health. (n.d.). Retrieved from http://www.successfulaging.ca/programs/nutrition/04.html
Sizer & Whiney. (2013). Nutrition: Concepts and Controversy (13 ed.). Mason, OH: Cengage Learning
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