5 Fundamental Nutrients And How To Get Them
Our body is dependent on six essential nutrients to function effectively. They are fats, proteins, carbohydrates, vitamins, minerals, and water. These essential elements are responsible for the development and repair of cells, muscles, bones, and hormones. They also control several chemical activities in the body that are crucial for its functioning.
Our diet is the primary source of introducing an optimum quantity of each of the five major nutrients to our body. Here we will explore the contribution and importance of these nutrients and how they determine our health. We will also explore a few food groups rich in the nutrients that can constitute a balanced and potent diet.
1. Protein
Protein is the building block of organs, muscles, skin, and hormones. Your body needs the necessary quantity of protein to maintain and repair tissues. It is also essential to fight infections and enhance energy levels in the body. Plant-based protein sources are cholesterol-free and low in saturated fats, making them an incredible nutrient for weight management. A combination of SARMS Canada and a protein-rich diet can prove beneficial for muscle building.
Some foods you can include to receive appropriate protein concentration in your meal include chicken breast without the skin which is a delicious choice contributing about 53 grams of protein. Whole eggs are among the healthiest and most nutritious foods available that contain about 6 grams of protein. Cottage cheese is low in fat and calories and contains 28 grams of protein. Brussels sprouts are yet another protein-rich ingredient that is also high in fiber, vitamin C.
Food groups such as seafood, poultry, beans, and dairy are the most common sources of high-quality protein. Soy products are getting increasingly popular as a source of healthy plant-based protein suitable for a vegan diet.
2. Carbohydrates
Carbohydrates are the power source of our body. They are critical to the functioning of the kidney, brain, and nervous system. They play a crucial role in blood glucose regulation, introducing fiber that enables enhanced digestion, and breaking down fatty acids.
However, it is essential to remember that not all carbs are created equal. Processed junk foods are high in sugar, and refined grains that are unhealthy carbohydrates could lead to weight gain. Replacing them with whole grains, fiber-rich foods such as vegetables, and fruits that contribute to good carbohydrates can be a healthy choice.
Bananas and Sweet potatoes are rich sources of healthy carbohydrates. They are made up of about 18 – 23% carbs in the form of starches, fiber, or sugars. Other foods that can provide optimum carbohydrates to your body include beans, lentils, peas, berries, whole grain cereals, and bread. Including these fiber-rich foods can reduce stomach bloating, alleviate digestive disorders, and balance cholesterol and blood sugar levels.
3. Fats
Healthy fats are a vital component of our diet that provides energy to the body. They are also essential to improve the absorption of specific vitamins in the system. Foods rich in fat might contribute to one of the many types of fats such as trans, saturated, or unsaturated.
Saturated and trans fat foods remain solid at room temperature and are responsible for various ailments, including obesity. Unsaturated fats, on the other hand, are a healthy variety that can improve the efficiency of several body functions.
Some simple choices to enhance healthy fat consumption include adding lean meats, opting for low-fat dairy products, and switching to oils rich in unsaturated fats. Foods such as cheese, and eggs contain optimum levels of healthy fats apart from being a great source of calcium, vitamin B12, phosphorus, protein, and selenium.
You can also eat nuts as they are high in healthy fats, fiber, vitamin E, and loaded with magnesium. Using coconut oil for cooking can be an effective way of including healthy fats.
4. Minerals
Like vitamins, minerals also catalyze several essential functions in the body, such as regulating metabolism, hydration, strengthening bones, improving skin health, and maintaining blood pressure.
Some minerals such as sulfur, potassium, chloride, magnesium, calcium, sodium, and phosphorus are required in higher concentrations. Other minerals like zinc, manganese, copper, iodine, iron, selenium, fluoride, molybdenum, and chromium are trace elements required in smaller quantities.
Including nuts, seeds, poultry, seafood, dairy, iodized salt, red meats, beans, legumes, whole grains, fresh fruits and vegetables, eggs, and cereals in your diet can contribute the required amounts of each of these minerals to support good health.
5. Vitamins
Vitamins are vital nutrients that influence the immune system’s functionality. Our body requires a spectrum of macro and micronutrients that play a vital role in skin and bone health. They are essential to power healing processes and promote defense against infections and diseases.
The 13 essential vitamins fall under two categories: fat-soluble and water-soluble. Fat-soluble vitamins include Vitamin A, D, E, and K. Foods enriched with fat-soluble vitamins are fortified milk and cereals, fatty fish, vegetable oils, leafy green vegetables, whole grains, nuts, and cabbage, eggs, broccoli.
Water-soluble vitamins are thiamine, cyanocobalamin, riboflavin, niacin, pantothenic acid, folate, biotin, vitamin B-6, and vitamin C. Foods rich in these vitamins are watermelon, acorn squash, milk, yogurt, cheese, whole and enriched grains and cereals, meat, poultry, fish, mushrooms, potatoes, asparagus, spinach.
Conclusion
Introducing a balanced meal that contains a combination of these five essential nutrients can influence good health. You can experiment with innovative recipes in your diet that bring together many ingredients capable of providing a wide variety of nutrients. These compounds can enhance the efficiency of various systems in the body to support overall wellness.
