Nutrients, Body, Water, Carbohydrates, Protein, Fiber, Fat, Vitamins, Minerals, sources, role

There are 7 essential nutrients that maintain your life. Here's a list of these 7 nutrients and what roles they play inside your body and how or where you may get these 7 essential nutrients.


Water is a must needed ingredient for your body without which you'd die in just a few days. It's significant not to ignore your thirst. You shouldn't attempt to lessen your fluid intake, you need to attempt to consume your recommended 8 glasses of 8 ounces of water daily. It's even more important if you're attempting to shed some weight. Plus by drinking that much water, you are taking care of your skin and could make you look younger.


Carbohydrates supply fuel to satisfy the energy needs of your body. Carbohydrates should be 55 to 60 percent of your diet. Starches or complex carbohydrates are found in plant foods such as potatoes, grains and rice are a good source for carbohydrates. 


Protein is necessary for the growth and maintenance of entire body tissues such as the blood cells, enzymes and hormones. 10 to 15 percent of your everyday calorie intake should be from protein. The best source of protein is fish, poultry, meat, milk products, eggs, vegetables, legumes, fruits, grains, nuts and seeds. 


Fiber is an indigestible carb and is very essential for general health. Fiber is of two main types insoluble and soluble. Soluble fiber is believed to decrease cholesterol and reduce the risk of arterial and heart disease, these are mainly found in citrus fruits, oats, peas, beans and root veggies. Insoluble fiber acids in the digestion process may protect against cancer of the bowel and it can assist in preventing hemorrhoids. Sources include whole-grain cereals, rice and broccoli.  The recommended intake of fiber is 20g to 35g per day from various sources. 


Fat is necessary as an energy store, it helps to isolate the entire body against rapid heat loss, it cushions essential organs such as the kidneys and liver, it is vital to produce hormones and it aid's in the assimilation of certain vitamins. Fat needs to represent no more than 30 percent of the diet, but a lot of individuals eat more. There are basically two kinds of fat: Saturated fats which are commonly found in fried and sugary foods that are high in unhealthy fat, these fat needs to be avoided as they offer little nutritional value. And on the other hand, unsaturated fats, particularly the monounsaturated fat present in olive oil, might help protect against heart problems. 


Vitamins are organic chemicals that are essential for the body's growth, function, repair and maintenance. They're classified into two groups, water-soluble and fat-soluble. Water-soluble vitamins such as your B complex group and vitamin C are required to be replenished every day because they aren't stored in the body's tissue whereas the fat-soluble Vitamins such as A, D, E are stored in your body. it is recommended not to consume more than a 1g per day as it may lead to possible vitamin toxicities.


Minerals are of types macro-minerals and trace-minerals and all of them are essential for your body's function. However, macro-minerals such as calcium, magnesium, sodium, potassium, sulfur, chloride and phosphorus are required in larger quantities than trace-minerals like manganese, copper, iron, zinc, iodine, fluoride and selenium. They are required in specific quantities only, consuming more or lesser quantities may lead to negative side effects.

Remember it might take a while for you to adapt to the new eating pattern and to feel the changes in your body, and it is recommended to contact a professional dietitian or nutritionist before you begin.


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