6 Essential Nutrients For Healthy Living

Essential Nutrients

Are you aware that in order to stay healthy your body needs all the essential nutrients? Just in case you are sickly and your condition is defying medication, one of the possibilities is that you lack basic nutrient that optimizes your health.

The nutrients needed by the body not only maintain good health but can also boost the reproductive health of a person as well. And These nutrients being talked about are in two forms, Micronutrients and Macronutrients.

As the name implies, Micronutrients are only needed by the body in small doses or quantities, and these include Minerals and Vitamins.

While Macronutrients are needed in very large amounts and they include fats, carbohydrates, protein, and water. A deficiency of any of the aforementioned Micro or macronutrients can negatively affect health.

By now you should know that the essential nutrients are protein, fats, minerals, vitamins, carbohydrates and water.


Vitamins are in the category of micronutrients. If you want to derive vitamins from your food, then you ought to eat vegetables, fruits, and lean protein – these foods contains all the vitamins you can think of. But for those who have a knack for eating smaller portions of vegetables and fruits, there is a chance that you’d be needing to take supplements to avoid deficiency issues.

Vitamins benefit the body in the following ways:

  • Vitamins are immune boosters
  • Support the production of healthy blood
  • prevention and delay of certain cancer example, prostate cancer
  • Improves the look of the skin
  • Helps the absorption of calcium
  • Improves the strength of bones and teeth.

Also, there are about 13 vitamins divided into fat-soluble and water-soluble vitamins.

The fat-soluble vitamins are vitamins A, D, E and K While Vitamin C and the other categories of Vitamin B are water-soluble.


You cannot overemphasize the importance of water to the body. It takes only a few days for a person to survive without water. Dehydration no matter how slight, can cause headaches as well as affects mental functioning.

Your body is made of mostly water and the cells of the body function better with the help of water.

Among other things, water

  • Hydrates the body
  • transport nutrients
  • prevent constipation
  • flush toxins out of the body.

When taking water, ensure it is very clean. And when you consume fruits, it adds to the quantity of water in your body.


Carbohydrates are a very essential nutrient of the body. They are converted to sugar or starch in the body and provide energy for it. These carbohydrates are basically of two types, simple and complex.

If you consume too much carbohydrates, you will likely grow fat because they are a major source of calories.

Carbohydrates aid the Immune system, brain, and nervous system to function better. This nutrient also improves digestion function.

A major source of complex carbohydrates includes Brown rice, barley, fruits, oatmeal, whole grain pasta, vegetables, and so on. Your body typically needs 45–65% of the calories you consume to be from complex carbohydrates.


Most people run away from fatty foods because they think it will only increase their weight. Alas, the body needs fat in certain portions to function optimally.

Fats are sources of energy to the body and they perform other functions as well. Regardless, there are fats that are unhealthy for the body, and this includes saturated or trans fat.

Among the functions of fats are:

  • They aid muscular movement,
  • build new cells
  • improves the function of the brain
  • absorbs mineral and vitamin
  • improve cell growth
  • aid prevents blood clotting

The body needs up to 20-35% of the calories they consume from healthy fats.

And among the sources of fats are fish, seeds, nuts, vegetables and coconut oil.


Protein is one of the fundamental essential nutrients that is needed by the body to function at optimum.

There are so many functions that protein performs in the body and these include:

  • growth and development of the body.
  • supports the production of antibodies and hormones
  • Improves functions of cells and body tissues at the right time.

It is quite easy to find foods that are proteinous. Foods like Red meat, fish, eggs, beans, nuts, soy, and legumes are all proteinous foods.


As you already know, there are two types of micronutrients and Minerals fall into one category. Minerals are also grouped into two, major and trace – and you can only be very healthy if your body has a balance of both groups of minerals.

Major minerals needed by the body include Chloride, potassium, sodium, calcium, phosphorus, magnesium, and sulfur.

Adequate mineral intake

  • balances the water level of the body
  • improves the health of the skin, hair, and nails
  • improves the health of the bone

Meanwhile, Trace minerals include Iron, Zinc, Manganese, chromium, iodine, copper, molybednum, fluoride and selenium.

Red meat, seafood, milk, vegetables, fruits, egg yolk, bread and cereals, and iodized salt are all sources of minerals.

Bottom Line

Adequate intake of foods that contain essential nutrients is absolutely necessary for healthy living.

6 Essential Nutrients For Healthy Living.

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