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10 Essential Nutrients Your Body Needs To Stay Healthy


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Human bodies require essential nutrients in order to remain in peak health and functioning. This includes vitamins, minerals, essential fatty acids and amino acids; vitamins in particular are organic compounds essential for immune system support, cell division/repair and energy production.

Minerals, on the other hand, are inorganic substances essential for building bones, teeth and other bodily tissues. Essential fatty acids (omega-3 and omega-6) play an essential role in brain functioning and cardiovascular wellbeing while amino acids serve as building blocks of proteins required for tissue development and repair throughout our bodies. Therefore, eating a varied and nutrient-rich diet is necessary in providing essential nutrition.

1. Protein


Protein is one of the key building blocks necessary for optimal health in our bodies, acting as a macronutrient to build and repair tissues, produce enzymes and hormones, support immune function, as well as be a crucial part of muscles, bones, skin and blood – our bodies cannot make enough protein on its own – therefore it must come through diet alone.

Good sources of protein include meat, poultry, fish, eggs, dairy products, legumes, nuts, and seeds. The recommended daily protein intake varies based on factors like age, sex, weight and physical activity level; deficiency of protein may lead to muscle wasting, weakness fatigue and impaired immune function; therefore it’s vital that we include adequate amounts in our diet for optimal health and wellbeing.

2. Vitamins


Vitamins are vital components that your body requires for overall wellness. Being organic compounds that cannot be produced internally, vitamins must be obtained through diet or supplementation in order to stay healthy. With thirteen essential vitamins to choose from – each playing an integral role – vitamins play an indispensable part in supporting overall wellbeing and function of the body – from helping the immune system combat infection more effectively, such as vitamin C; to absorption of calcium for bone health via vitamin D absorption.

Deprivation in any essential vitamin can result in serious health problems, from scurvy to rickets. For this reason, it is crucial that we consume a nutritious diet with plenty of nutrient-dense foods to make sure we receive all of our body’s necessary vitamins. Supplementation may be necessary depending on individual health requirements – consult with a healthcare provider prior to beginning any new supplement regimens or diet plans.

3. Calcium


Calcium is one of the essential nutrients your body requires for overall wellbeing, serving as the most abundant mineral within. Calcium plays a pivotal role in building strong bones and teeth while also aiding muscle contraction, nerve function, blood clotting, cell division, muscle relaxation and division processes. Therefore it’s crucial that calcium intake remains adequate throughout life to avoid osteoporosis or other health complications that might otherwise arise from deficiency.

Adults should aim to consume 1000-1200mg of calcium daily through either diet or supplements, including milk, cheese, yogurt, leafy greens and tofu as well as fortified cereals and orange juice with added calcium fortification. It’s important to remember that vitamin D plays a crucial role in calcium absorption so it’s best to include adequate amounts in both nutrients in your daily regimen.

4. Magnesium


Magnesium is an essential mineral that plays an essential role in overall health and wellbeing. Magnesium plays a significant role in over 300 biochemical reactions within the body, such as energy production, protein synthesis and DNA maintenance. Furthermore, magnesium also regulates nerve and muscle function as well as blood sugar levels and blood pressure.

Though magnesium is vital to good health, many individuals fail to get enough in their diets, leading to muscle weakness, fatigue and even heart disease. It can be found in leafy greens, nuts and seeds as well as whole grain products; supplements should only be taken after consulting with healthcare providers first. By ensuring you get enough magnesium into your system you can help ensure overall wellbeing for yourself and those around you.

5. Iron


Iron is an essential nutrient, playing an integral part in our bodies. As part of hemoglobin (the protein found in red blood cells that carry oxygen from lungs to body tissues), and myoglobin (protein that stores oxygen in muscles), iron provides vital support. Furthermore, iron plays an integral part in proper immune system functioning – helping defend against infections and diseases that threaten us all.

Iron can be found in many foods, from meat and seafood to legumes and spinach, but is especially crucial during pregnancy, menstruation and periods of blood loss due to injury or surgery. Therefore it’s essential that enough iron-rich foods or supplements prescribed by healthcare providers are consumed for good health.

6. Carbohydrates


Carbs are one of the essential macronutrients our bodies need in order to function optimally, serving as our main source of energy and supporting brain functions, physical activities and overall wellbeing. Carbohydrates can be found in foods like fruits, vegetables, grains and dairy products; complex fiber-rich carbs should be prioritized as these provide sustained energy throughout the day.

Simple carbohydrates should be eaten sparingly as they can cause blood sugar levels to spike quickly, leading to weight gain. Adults should aim to consume 45-65% of their daily caloric intake as carbohydrates for optimal health. A diet rich in a variety of carbs will ensure your body receives all essential vitamins and minerals it requires for overall wellness.

7. Water


Water is an indispensable nutrient essential to human health and wellbeing. As one of the body’s primary substances, it plays an essential role in many bodily processes: controlling temperature and maintaining internal environment conditions, transporting oxygen and nutrients to cells, flushing out waste products from our system and lubricating joints.

Water is essential to the proper functioning of our digestive systems and maintaining healthy skin, and is necessary to preventing dehydration, which can lead to fatigue, headaches and other health problems. While the amount needed may differ depending on factors such as age, gender and activity level; adults should aim to drink at least eight glasses of water daily in order to stay hydrated.

8. Potassium


Potassium is one of the essential nutrients your body requires in order to function optimally and remain healthy. Potassium acts as an electrolyte that regulates fluid balance, muscle contractions, nerve impulses and maintains normal heart rhythm and blood pressure levels.

Adults should consume at least 2,500 mg of potassium daily through foods such as bananas, sweet potatoes, spinach, avocados and beans. Low levels can lead to muscle weakness, cramps and irregular heartbeats so maintaining adequate potassium intake in your diet is essential for optimal body functioning.

9. Vitamin D

 Vitamin D
 Vitamin D

Vitamin D is one of the essential nutrients our bodies require to remain healthy. A fat-soluble vitamin, it plays an integral part in regulating calcium and phosphorus absorption within our systems, also referred to as “sunshine vitamin”. Our bodies produce this substance through sun exposure when skin exposure leads to production.

Lack of sunlight exposure or poor diet are two reasons that can leave many deficient in vitamin D, leading to various health issues including weaker bones, muscle weakness and an increase in disease risk. Therefore, it’s vitally important that we consume adequate quantities of vitamin D through food sources like fatty fish, egg yolks and fortified milk/cereal.

10. Fiber

Fiber is an indispensable nutrient, essential to good health. Found mainly in plant-based foods like fruits, vegetables, whole grains and legumes, fiber is non-digestible substance that passes through our digestive systems largely intact.

Fiber plays a pivotal role in maintaining optimal health by helping regulate bowel movements, lower cholesterol levels and manage blood sugar. Fiber can also keep you feeling full and satisfied, which may aid weight loss/management efforts. Two types of fiber exist – soluble and insoluble. Soluble fiber dissolves in water to form gel-like substance in the digestive tract, while insoluble fiber does not dissolving in it but rather helps move waste through your system more quickly. Incorporating both forms is recommended to achieve optimal wellness.


Conclusion It is crucial that our bodies receive all of the essential nutrients it requires for good health. A nutritious and well-balanced diet can be the key to both maintaining good health and warding off chronic diseases; including vitamins, minerals, proteins, carbohydrates and healthy fats which play a part in optimal body functioning.

Consume foods from different food groups to ensure your body receives all of the nutrition it requires for good health and wellbeing. Achieving this requires not only eating healthily and nutritionally but also engaging in physical activity, sleeping enough hours per night and managing your stress effectively – thus making small changes can have significant results on overall wellness.

Also Read : 7 Ways To Stay Healthy & Fit

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