Top Essential Nutrients Sources And Why You Need Them

5 min read
Jan 26, 2024
Top Essential Nutrients Sources And Why You Need Them

The six essential nutrients are water, carbohydrates, fats, protein, vitamins, and minerals. These nutrients must be obtained via diet for people's bodies to function properly.

Essential nutrients are necessary for a person's growth, health , and reproduction. The two types of these essential nutrients are known as macronutrients and micronutrients.

Micronutrients are those that the body need in trace amounts. Minerals and vitamins are examples of micronutrients. The body only requires trace amounts of these, but a deficit might have negative health effects.

Macro nutrient s are those that the body need in greater quantities. Water, protein, carbs, and lipids are examples of macro nutrient s.

To learn more about these nutrient s, including where to find them and why people need them, continue reading.


Micronutrients called vitamins have a number of health advantages, such as:

  • Strengthening the defense system.
  • Aiding in the delay or prevention of some diseases, such prostate cancer.
  • Bolstering the bones and teeth.
  • Facilitating the absorption of calcium.
  • Preserving skin health .
  • Aiding in the body's protein and carbohydrate metabolism.
  • Promoting blood health .
  • Supporting the nervous system and brain's operation.
  • Nutritionists categorize the thirteen essential vitamins into two groups: water soluble and fat soluble.

Vitamins soluble in fat include:

  • Vitamin a
  • Vitamin d
  • Vitamin e
  • Vitamin k

The vitamin s that are soluble in water are:

  • Vitamin b-1 (thiamine)
  • Vitamin b-12 (cyanocobalamin)
  • Vitamin b-6
  • Vitamin b-2 (riboflavin)
  • Vitamin b-5 (pantothenic acid)
  • Vitamin b-3 (niacin)
  • Vitamin b-9 (folate, folic acid)
  • Vitamin b-7 (biotin)
  • Vitamin c

Generally speaking, a diet high in fruits, vegetables, and lean proteins will provide all the vitamins need in meals. To lessen or prevent a deficit, people with digestive issues and those who consume fewer fruits and vegetables may need to take a vitamin supplement.


The second class of micronutrients is minerals. Major and trace minerals are the two categories of minerals. For optimum health , the body need a balance of minerals from both categories.

Principal minerals consist of:

  • Magnesium
  • Calcium
  • Phosphorus
  • Sulfur
  • Sodium
  • Potassium
  • Chloride

The body needs major minerals for the following functions:

  • Water levels in balance.
  • Keep your nails, hair, and skin health y.
  • Bolster the health of your bones.

The following are trace minerals:

  • Iron
  • Selenium
  • Zinc
  • Manganese
  • Chromium
  • Copper
  • Iodine
  • Fluoride
  • Molybdenum

The following are helped by trace minerals:

  • Bolstering the bones.
  • Avoiding dental caries.
  • Helping the blood to clot.
  • Supporting the oxygen-carrying process.
  • Assisting the immunological system.
  • Promoting appropriate blood pressure.

You can make sure you eat enough minerals by include these foods in your diet .

  • Red meats (use them sparingly and select lean cuts).
  • Seafood.
  • Table salt that has been iodinized (less than 2,300 mg daily).
  • Dairy products, including milk.
  • Seeds and nuts.
  • Veggies.
  • Greens with leaves.
  • Fruits.
  • Chickens.
  • Bread and cereals fortified.
  • Yolks of eggs.
  • Complete grains.
  • Legumes and beans.


Every cell in the body need protein, a macro nutrient , in order for it to operate correctly.

Proteins perform a multitude of tasks, such as:

  • Ensuring the skin, muscles, bones, and hair continue to grow and develop.
  • Producing hormones, antibodies, and other necessary chemicals.
  • Providing tissues and cells with energy when required.

Proteins can be consumed by a person through food. The foods listed below are excellent providers of protein:

  • Red meats (use them sparingly and select lean cuts).
  • Poultry, including chicken and turkey.
  • Fish and other seafood.
  • Beans and legumes.
  • Eggs.
  • Dairy products.
  • Soy.
  • Nuts.
  • Some grains, including quinoa.

Even though meat and fish have the largest protein content, vegans and vegetarians can still obtain adequate protein from a variety of plant-based foods.


High- fat foods are often associated with poor health. But in order to help sustain optimum health, a person requires specific fat s.

The body uses fat s for energy and to perform a variety of other tasks. But it's crucial to eat lipids that are good for you, such mono- and polyunsaturated fat s, and to minimize or stay away from trans and saturated fat s.

Good fat s support the following processes:

  • Cell division
  • Clotting of the blood
  • Generating new cells
  • Reducing the chance of heart disease and type 2 diabetes
  • Movement of muscles
  • Equilibrium of blood sugar
  • Brain function
  • Absorption of vitamin s and minerals
  • Synthesis of hormones
  • Immune system operation

A person should get 20–35% of their calories from healthy fats, according to the most recent Dietary Guidelines for Americans.

There are many different foods that contain healthy fat s, including:

  • Nuts
  • Fish, such as salmon and tuna
  • Vegetable oils
  • Seeds


The body needs carbohydrates for proper function. All of the body's tissues and cells get their energy from these sugars, also known as starches.

Carbohydrates come in two varieties: simple and complicated. Rice, spaghetti, and white bread are examples of simple carbs that people should consume in moderation. However, the following functions of the organism are supported by complex carbohydrates:

  • The immune system
  • Brain function
  • The nervous system
  • Energy to perform tasks
  • Digestive function

It is recommended by the Dietary Guidelines for Americans that an individual obtain 45–65% of their daily energy from complex carbs.

The foods listed below are rich in complex carbohydrates:

  • Quinoa
  • Brown rice
  • Vegetables
  • Whole grain pasta, bread, and other baked goods
  • Oatmeal
  • Fruits
  • Barley

Products that are highly processed, made with bleached white flour, and foods that have additional sugar should be avoided by consumers.


Probably the most vital nutrient that humans require is water. It takes a few days for a person to go without water. Dehydration, even mild cases, can lead to headaches and poor physical and mental performance.

Water makes up the majority of the human body, and water is necessary for every cell to operate. Water serves a number of purposes, such as:

  • Flushing toxins out
  • Shock absorption
  • Transporting nutrient s
  • Preventing constipation
  • Lubrication
  • Hydration

Water from the tap or bottles is the best source of natural, unsweetened water. People who dislike the flavor of plain water can add other citrus fruits or a dash of lemon.

Fruits that are high in water content can also provide an additional source of water for a person.

Sugary drinks should not be consumed in place of recommended daily water intake. Fruit juices, soda, coffee, teas with added sugar, and lemonade are examples of sugary beverages.

In summary

In order to maintain optimal health , an individual must ingest all six categories of important nutrients. The immune system, the central nervous system, growth, and the prevention of disease are all supported by these nutrients.

A healthy, well-balanced diet consisting of lean proteins, fruits, vegetables, complex carbs, and water will usually provide all the nutrients required for an individual.

Supplements may be necessary for people to help them acquire the vital nutrient s their bodies need if they have certain medical conditions, digestive problems, or use certain drugs.

Before beginning to take any supplements, a person should discuss any medical conditions they may have with their doctor as well as any medications they are already on.

Before starting any supplementation, they might also wish to consult with a diet ician or nutritionist to talk about their nutritional consumption.