What Are The 6 Essential Nutrients: “You are what you eat” is a familiar saying from 1800, yet it took researchers decades to define what a healthy diet should be. Healthy nutrition prevents chronic diseases like cancer, diabetes, and heart disease and improves mood and energy, extending life.
New York’s Mount Sinai Beth Israel clinical nutrition director Rebecca Solomon, CDN, RD “Food fuels our bodies. We can’t function well without high-quality gasoline.” Healthy weight and sleep require a wise diet.
What Are The 6 Essential Nutrients?
For optimum health, reproduction, and growth, one must consume the proper nutrients in the right amounts. Some compounds the body cannot make or produce in sufficient quantities. Several foods include nutrients. The WHO classifies these nutrients as micronutrients and macronutrients.
Micronutrients—small amounts of minerals and vitamins—are important for physiological processes. Proteins, carbs, and fatty acids are macronutrients, which are eaten in increasing amounts. Thus, all necessary nutrients fall into six macronutrient and micronutrient groups.
1. Carbohydrates
The body runs on carbohydrates, which are the only fuel for the brain and CNS. The body breaks down carbs into glucose for cell energy. Carbohydrates store energy, protect muscles, promote digestive health, and affect diabetes and heart health.
At least 45–65% of daily calories should be carbohydrates. Different carbs are healthier than others. Whole grains including cornmeal, brown rice, oats, barley, whole-wheat bread, and others provide excellent carbs.
2. Protein
Protein is the second-most important energy source. Long chains of amino acids form proteins. They are the body’s building blocks for hair, bone, skin, and muscle. Proteins aid in antibody, hormone, and enzyme production.
Average protein content is 16% of body weight. Body upkeep, health, and growth are its key uses.
The body can make some amino acids, but crucial ones must be eaten. Protein should be 12-20% of a healthy diet. The percentage varies on age and daily activity. Eggs, fish, meat, nuts, soy, beans, and some grains are excellent protein sources.
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3. Fats
When carbs are scarce, the body uses fats for energy. People need fats for insulation, organ protection, muscular activity, cell formation, blood clotting, and fat-soluble vitamin and mineral absorption. Solid and liquid fats exist. The body needs fats for energy, despite their high calorie content. The WHO advises limiting food calories to 30% of daily calories.
Healthy fats balance blood sugar, reduce the risk of type 2 diabetes, Alzheimer’s, cancer, arthritis, and heart disease, and increase brain function. Avocados, seeds, nuts, corn oil, soybean oil, sunflower oil, olive oil, and fatty fish include Omega-3 fatty acids and polyunsaturated and monounsaturated fats.
4. Vitamins
The body needs certain micronutrients to keep healthy, prevent sickness, and function. The body needs 13 vitamins, including D, B6, C, and A. Vitamins are needed for healthy bones, skin, and vision and play different roles. Vitamins reduce prostate and lung cancer risk. These antioxidants are potent. Vitamins are water-soluble or fat-soluble. A diet rich in lean proteins, veggies, and fruits provides all the vitamins the body needs.
5. Minerals
Minerals are micronutrients that balance water levels, strengthen bones, and maintain nails, hair, and skin. They also support metabolism, neuronal signal transmission, and other vital processes. Common minerals include zinc, iron, and calcium. Mineral-rich foods include nuts, lentils, beans, dark leafy greens, fish, shellfish, mushrooms, whole grains, milk, yogurt, cattle, lamb, and tofu.
6. Water
Water is the body’s most vital nutrient. Water makes up 62% of body weight. Staying hydrated boosts happiness and brain function. It lubricates and absorbs body stress. Water prevents constipation, hydrates, nourishes cells, and eliminates toxins. Everyone needs 2 liters of water daily. Additionally, they can eat water-rich fruits and vegetables. The body performs poorly without enough water.
