Thursday, December 08, 2022

Healthy diet: six essential nutrients that cannot be lacking in food

Healthy diet: six essential nutrients that cannot be lacking in food

According to the World Health Organization (WHO), there are certain essential nutrients in a person’s diet to support their reproduction, optimal health and growth. These nutrients are grouped into two categories: micronutrients and macronutrients, the first are those that a person needs in minimal amounts and the second are those that are required in larger doses.

Micronutrients include vitamins and minerals. In the case of macronutrients, reference is made to water, protein, carbohydrates and fats. These are essential in the diet so that there is no deficit of any, since the body does not produce all of them by itself.

These are the six essential nutrients in a person’s diet, according to the specialized portal Medical News Today:


These micronutrients offer the body multiple benefits, including stimulation of the immune system, prevention or delay of some types of cancer —such as prostate cancer—, strengthening of teeth and bones, greater absorption of calcium, maintenance of healthy skin and assisting the body to metabolize proteins and carbohydrates.

Vitamins are also crucial for maintaining healthy blood and optimal brain and nervous system function.

According Medical News TodayThere are 13 essential vitamins that nutritionists divide into two groups: fat-soluble and water-soluble. The fat-soluble ones include vitamin A, D, E, and K. The water-soluble ones include vitamin B-1, B-12, B-6, B-2, B-5, B-3, B-9, B-7 and C.

Proteins - Meat - Eggs - Fish
Fish such as salmon and eggs are some of the foods that naturally provide protein to the body. – Foto: Getty Images


Minerals are divided into two groups: major and trace elements. Both are necessary for the body to maintain balance and optimal health.

The main minerals are magnesium, calcium, phosphorus, sulfur, sodium, potassium and chloride. These are the ones in charge of person has the ability to balance the water levels present in his body, maintain healthy skin, hair and nails and improve bone health.

On the other hand, trace elements include iron, selenium, zinc, manganese, chromium, copper, iodine, fluoride, and molybdenum. This group of minerals help the body in strengthening bones, they also prevent tooth decay, help with blood coagulation, transport oxygen and promote healthy blood pressure, as well as an efficient immune system.


This macronutrient is necessary in each cell of the body, according to the specialized portal, to function properly. Among the functions that proteins perform in the body are: ensuring the growth and development of muscles, bones, hair and skin, forming antibodies, hormones and other essential substances and serving as a source of energy for cells and tissues when needed.

A person can find protein naturally in certain foods, such as red meat, poultry, such as chicken and turkey, fish and other shellfish, beans and legumes, eggs, dairy products, soy, nuts, and some grains such as quinoa.

“Although meats and fish tend to contain the highest levels of protein, vegans and vegetarians can get enough protein from various plant products”, says Medical News Today.


High-fat foods are often associated with poor diet and poor health; however, a person needs some of these fats to maintain good health, not least because fats give the body the energy it needs.

It is essential to consume healthy fats, such as monounsaturated and polyunsaturated, and limit or avoid saturated and trans fats. Among the benefits of consuming these nutrients are the growth of cells, the correct coagulation of blood, the generation of new cells and the reduction of the risk of heart disease and type 2 diabetes.

A person can find healthy fats in various foods, such as nuts, salmon, tuna, vegetable and coconut oils, and seeds.

When The Blood Is Dirty, You Can Suffer Symptoms Such As: Colds And Colds On A Regular Basis, Skin Problems, Dermatitis, Dryness, Skin Ulcers, Spots Or Redness And The Hair Is Fragile.  Photo: Getty Images.
Balanced mineral intake can support blood clotting and your overall health. – Photo: Gettyimages photo


Carbohydrates, which can be sugars or starches, are essential for the body, because, like fats, they provide energy to the cells and tissues of the body.

“There are two different types of carbohydrates: simple and complex. People should limit their intake of simple carbohydrates, such as white bread, pasta and rice”, reads the specialized portal. However, the body needs complex carbohydrates to support the immune system, brain function, nervous system, and digestive function.

These types of carbohydrates can be found in foods such as quinoa, brown rice, vegetables, whole-grain pasta, bread, oatmeal, fruit, and barley.


Water is probably the most important nutrient for a person to maintain the proper functioning of their body and the processes that comprise it. In fact, according to Medical News, a person can only survive a few days without consuming water. Even mild dehydration can cause headaches and limited physical and mental function.

The human body is also mostly made of water, and each of its cells requires this liquid to function. In addition, water helps eliminate toxins from the body, cushion shocks, transport other nutrients, prevent constipation, and keep the system hydrated. The best source of water is drinking plain, unsweetened tap or bottled water.

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