Essential Nutrients and Their Role in Keeping us Healthy

Essential nutrients are compounds that the body can’t make or can’t make in adequate amount. As indicated by the World Health Organization, these nutrients must originate from food, and they are essential for disease prevention, growth, and good health. While there are numerous essential nutrients, they can be broken into two categories: macro nutrients and micro nutrients. Macro nutrients are eaten in large amounts and incorporate the essential building blocks of your diet — protein, carbohydrates, and fat — which give your body energy.

Vitamins and minerals are micro nutrients, and little portions go far. Let’s discuss about some essential nutrients our body requires and their sources.


Protein is the most essential nutrient for good health. Protein gives the building blocks of the body, and not only for muscle. Each cell, from bone to skin to hair, contains protein. A startling 16 percent of the average person’s body weight is from protein. Protein is utilized essentially for development, health, and body maintenance. The entirety of your hormones, antibodies, and other significant substances are made out of protein. Protein is not utilized to fuel the body unless necessary.

Proteins are made of up various amino acids. While the body can make some amino acids all alone, there are numerous essential amino acids that can only come from food. You need a variety of amino acids for your body to work properly. Fortunately, you don’t have to eat all the amino acids at once. Your body can make total proteins from the foods you eat throughout the day.

Despite the growing popularity of high-protein diets, there haven’t been sufficient investigations to demonstrate that they are more advantageous or can impact weight loss.

Sources of Protein:

While meat, fish, and eggs are good sources of essential amino acids, you can also get protein from plant sources like beans, soy, nuts, and a few grains. Exactly how much protein you need daily depends upon a variety of elements including how active you are, and your age.


Try not to let the low-carb craze fool you. Carbohydrates are important for a sound body. Carbs fuel your body, especially your central nervous system and brain, and protect against illness. Carbohydrates should make up 45 to 65 percent of your total daily calories, as indicated by the Dietary Guidelines for Americans.

Sources of Carbohydrates:

Before you reach for the white bread or pasta, remember that the sort of carb you eat matters. Some carbs are more beneficial than others. Settle on whole grains, beans, and fiber-rich vegetables and fruits rather than refined grains and products with added sugar.


Fats often get a bad rap, however, recent research has shown that solid fats are a significant part of a healthy diet. According to the Harvard Medical School, fat supports a large number of your body’s functions, for example, vitamin and mineral absorption, blood clotting, building cells, and muscle movement. Indeed, fat is high in calories, however, those calories are a significant energy source for your body.

Including healthy fats in your diet can assist you with balancing your blood sugar, decrease your risk of heart diseases and type 2 diabetes, and improve your brain function. They are also amazing anti-inflammatories, and they may bring down your danger of arthritis, cancer, and Alzheimer’s ailment.

Sources of Fats:

The most well-known unsaturated fats are omega-3 and omega-6 fatty acids. Unsaturated fats are significant for your body as they give essential unsaturated fats your body can’t make. You can find these healthy fats in nuts, seeds, fish, and vegetable oils (like olive, avocado, and flax seed). Coconut oil gives plant-based fats as medium-chain triglycerides which give medical advantages like quicker usage by organs as fuel and appetite control.

Maintain a strategic distance from trans fats and limit your intake of saturated animal-based fats like butter, cheese, red meat, and ice cream.


Vitamins are indispensable for warding off disease and staying healthy. The body needs these micro nutrients to support its functions. There are 13 essential vitamins that the body needs to work appropriately, including nutrients A, C, B6, and D. Every vitamin plays a significant job in the body, and not getting enough of them can cause health problems and disease. Numerous individuals don’t get enough of numerous essential vitamins. Vitamins are essential for healthy vision, skin, and bones.

Vitamins may bring down the danger of lung and prostate cancer, and they are amazing antioxidants. Vitamins like nutrient C boost the immune system and help the body heal.

Sources of Vitamins:

If you eat a different, well-balanced diet full of vegetables and fruits, and have a normal and healthy functioning digestive tract, you likely don’t have to take vitamin supplements.


Much like vitamins, minerals help support the body. They are essential for many body functions, including building strong bones and teeth, regulating your digestion, and staying hydrated. Some of the most well-known minerals are calcium, iron, and zinc. In addition to strengthening bones, calcium assists with nerve signal transmission, maintaining healthy blood pressure, and muscle contraction and relaxation. Iron supports your red blood cells and hormone creation, while zinc helps your immune system and wound healing.


You can go for a considerable length of time without food, yet you can’t last for more than of a couple of days without water. Water is completely crucial for each system in your body. It is also the primary thing you are made of. Around 62 percent of your body weight is water. Water improves your brain function and state of mind. It goes about as a shock absorber and a lubricant in the body. It also assists flush out toxins, carry nutrients to cells, hydrate the body, and prevent constipation.

Indeed, even little lack of hydration can make you feel tired and disable your concentration and physical performance.

Sources of Water:

You don’t need to chug water to remain hydrated. Fruits and vegetables grown from the ground can also be a great source. Crunch on some spinach or watermelon to remain hydrated. The most ideal approach to know whether you are appropriately hydrated is the color and volume of your urine. If your urine is not frequent and pale yellow or nearly clear, you need more water.

Summing Up

Eating a changed diet brimming with fruits, vegetables, healthy proteins and fats, and whole grains is the most ideal approach to get enough of these six essential nutrients in addition to the significant class of phytonutrients — the beneficial chemicals in colorful plants that prevent disease. These micro nutrients and macro nutrients are crucial for your body to work typically and stay healthy.