Six Essential Types of Nutrients: The human body needs a balanced mix of all seven essential nutrients to sustain its normal functions. "Let thy food be thy medicine, and let thy medicine be thy food." Centuries later, these words from Hippocrates continue to ring true with emerging link between diet and diseases like cancer. The Merck Manual estimates that only some of the 300 nutrients in the typical diet are essential, meaning your body cannot produce them and must obtain them from your diet. They belong to six classes: water, carbohydrates, fats, proteins, minerals and vitamins. Water By definition, your body needs macronutrients in large quantities. Water accounts for as much as 60 percent of the human body. All nutrients transit through your blood, which mostly consists of water. Urine also primarily consists of water, which helps eliminate waste from your body. Other processes that rely on water include temperature regulation and digestion. Your specific needs vary with your level of physical activity or the humidity and temperature in your environment. However, for the average adult, the Merck Manual recommends a daily intake of 2.5 liters of water from beverages and foods. Carbohydrates With a recommended daily intake of 45 to 65 percent of calories, carbohydrates are the macronutrients the USDA considers the most important for energy. They're your body's main fuel source, especially for your brain, kidneys and muscles. Your body breaks carbs down to glucose, deriving 4 calories of energy from each gram. Your liver and muscles can store excess
glucose for later use during spurts of activity. Simple carbohydrates include one and two-unit sugars, while larger molecules make up complex carbohydrates. Table sugar and honey are examples of simple carbohydrates. In contrast, starchy foods like potato and grains contain complex carbohydrates. Protein Your body needs proteins to grow normally, maintain or repair tissues, make hormones and enzymes, help your body fight disease and preserve your muscle mass. Protein can also serve as an alternate fuel source, particularly during fasting. Each gram yields 4 calories of energy, and the USDA recommends a daily intake of 10 to 35 percent of calories from protein. Of the 20 amino acids that constitute the building blocks of protein, nine are essential. Animal sources, soy and quinoa contain all the essential amino acids you need, while most other plants do not. However, a carefully planned and varied vegetarian diet can provide all essential amino acids. Fats Your body needs some fat in order to grow and function normally. Fats specifically help with tissue growth, hormone production and vitamin absorption. They also maintain cell membranes, cushion your organs and provide 9 grams of calories per gram. Fats come as saturated, unsaturated or trans. Of all the fatty acids that serve as building blocks for fats, two are truly essential: omega-3 and omega-6 unsaturated fatty acids. The USDA recommends obtaining 20 to 35 percent of your daily calories from fats, primarily from the unsaturated type. Specifically, omega-3 and omega-6 should account for 10 percent of total fat, while you should keep saturated fat intake below 10 percent and avoid trans fats entirely. Vitamins Vitamins are micronutrients, meaning that your body only needs minute amounts. Many vitamins assist the enzymes that drive your metabolism. Vitamin C and the eight vitamins of the B- complex are all water-soluble, meaning that they dissolve in water. The vitamin B complex specifically includes biotin, folic acid, niacin, pantothenic acid, B-2, B-1, B-6 and B-12. In contrast, vitamins A, D, E and K are fat-soluble, meaning that your body needs fat to absorb them. For optimal health, you need to regularly obtain vitamins from your diet or through supplements. Minerals Minerals are inorganic or carbon-lacking substances that assist with life-sustaining processes in your body. Your body needs macro-minerals in relatively large amounts, while trace minerals are required in small amounts. Macro-minerals include sodium, chloride, potassium, calcium, phosphorus and magnesium. Chromium, copper, iodine, iron, manganese, molybdenum, selenium and zinc belong to the essential trace minerals group. High levels of trace minerals can have toxic effects on your body. Water and all plants naturally contain varying amounts of minerals, since they primarily originate in the soil.. Minerals that Human Body Needs Whole grains, meats, fruits and vegetables all contain minerals.
Most of us take our bodies for granted, but if you stop to think about it the human body performs amazing feats every day. The millions of tiny cells in your body require essential nutrients to grow, develop and work together in perfect harmony. These essential nutrients, those that your body needs but cannot produce, include the inorganic substances found in foods known as minerals. Calcium Your body needs calcium to build strong bones and teeth. Calcium also plays a role in nerve transmissions, muscle function - including that of the heart - and hormone secretion. The Institute of Medicine recommends adults consume 1,000 to 1,200 milligrams of calcium per day. Good sources of calcium include dairy products like milk and yogurt and vegetables like kale, broccoli and cabbage. Potassium Potassium controls the electrical activity of your heart, making it vital to maintaining a normal heart rhythm. Your body also needs it to build proteins, break down and use carbohydrates, maintain the ph balance of the blood and support normal growth. Adults should consume 4,700 milligrams of potassium per day, according to the Institute of Medicine. Many foods contain potassium, including beef, fish, chicken, cantaloupe, potatoes, tomatoes and lima beans. Sodium Although too much sodium can increase your risk for developing high blood pressure, your body
needs sodium to stimulate nerve and muscle function, maintain the correct balance of fluid in the cells and support the absorption of other nutrients including chloride, amino acids and glucose. Your body only requires 180 to 500 milligrams of sodium per day, but the Institute of Medicine sets the adequate intake, the amount expected to meet or exceed normal circulating nutrient values, at 1,500 milligrams per day. To avoid health problems, the Dietary Guidelines for Americans suggests limiting your sodium intake to no more than 2,300 milligrams per day, and those over 51 or with certain health conditions should consume no more than the listed adequate intake of 1,500 milligrams. Magnesium Your body needs magnesium to support more than 300 biochemical reactions. Magnesium supports muscle and nerve function, keeps your heart beating regularly, builds strong bones and boosts immunity. The Institute of Medicine recommends adult women consume 310 to 320 milligrams per day, while men need 400 to 420 milligrams per day. Beans, nuts, whole grains and green vegetables serve as good sources of magnesium. Phosphorus Phosphorus plays an important role in building strong bones and teeth, producing proteins the body needs and repairing cells. Adult men and women should consume 700 milligrams of phosphorus a day, according to the Institute of Medicine. Dairy foods, meat and whole grains contribute phosphorus to your diet. Chloride Chloride, usually consumed as a salt compound such as sodium chloride - better known as table salt - balances the fluids in your body and plays an essential role in the production of digestive juices in the stomach. With the high salt content of foods, most people meet the daily recommended intake of 1,800 to 2,300 milligrams per day. Trace Minerals Trace minerals, those minerals your body only needs in small amounts, also support important bodily functions. Your body uses iron to produce hemoglobin and myoglobin, proteins that carry oxygen in your body. The production of thyroid hormones that regulate nearly every cell in the body requires iodine. Manganese regulates blood sugar, enhances the absorption of calcium and plays a role in the production of connective tissues and bones. Chromium enhances the action of insulin making it important in regulating blood sugar. Fluoride keeps your teeth strong and healthy. Your body needs copper, selenium, mylobdenum and zinc to produce enzymes important in various reactions throughout the body. What are main functions of minerals in body: Red blood cells contain iron, which attaches to oxygen.
Minerals are inorganic substances that are found in soil and rocks. They are essential nutrients that the body needs to survive and carry out daily functions and processes. You receive minerals by eating plants that absorb them from the earth and by eating meat from animals, which graze on plants. Minerals keep you healthy and have key roles in several body functions. You require these important nutrients from your daily diet. Bone and Teeth Health Your skeleton provides motility, protection and support for the body. It also stores minerals and other nutrients. Though they appear hard and unyielding, your bones are actually constantly being reabsorbed and reformed by your body. Several minerals make up the lattice architecture of your bones. Calcium is the most abundant mineral in your body and is found in your bones and blood. Along with the minerals phosphorus and magnesium, calcium gives your bones strength and density. This mineral also builds and maintains strong, healthy teeth. BBC Health reports that a calcium deficiency due to poor nutrition or illness can lead to osteoporosis, a condition in which the bones become brittle and less dense, increasing the risk of fractures. KidsHealth notes that foods that are rich in calcium include milk and other dairy products, green, leafy vegetables and canned fish with bones. Energy Production You require oxygen to produce energy that is necessary for every bodily function and process. Red blood cells - or erythrocytes - carry oxygen to each of your infinite cells, where it is used to generate energy. Red blood cells contain a heme or iron component that binds to oxygen so that it can be transported. The University of Maryland Medical Center notes that without the iron
molecules, oxygen could not be attached to the blood cells and the body would not be able to produce the energy necessary for life. Iron is an essential mineral, and failing to get enough from your diet can lead to a condition called anemia, which causes weakness and fatigue. This mineral is primarily found in the blood, and it is also stored in your liver, spleen, bone marrow and muscles. Nerve and Muscle Function Potassium is found in bananas, dates, tomatoes, green leafy vegetables, citrus fruits and legumes such as peas and lentils. According to KidsHealth, this nutrient is important to keep muscles and the nervous system functioning normally. Potassium helps to maintain the correct water balance in the cells of your nerves and muscles. Without this essential mineral, your nerves could not generate an impulse to signal your body to move, and the muscles in your heart, organs and body would not be able to contract and flex. Immune Health Some minerals such as calcium are needed in large quantities, while others such as zinc are only needed in trace amounts. Zinc is an essential mineral that is important for keeping your immune system strong and helps your body fight infections, heal wounds and repair cells. KidsHealth notes that eating meat and legumes such as beans, peas and lentils will give you sufficient amounts of zinc. According to BBC Health, the mineral selenium is also needed in small amounts for immune health. A deficiency of selenium has been linked to an increased risk of heart disease and even some types of cancers. Benefits of Micro-Nutrients or Trace Minerals Each trace mineral plays a vital role in proper body function.
Trace minerals are inorganic substances that your body needs in small amounts to function properly. In general, you need less than 20 milligrams of each trace mineral daily, although specific amounts depend on your age and sex. Although you only need to consume a small amount of trace minerals, they are vital to your health because each mineral provides a unique benefit. Iron Approximately, two-thirds of the iron in your body is found in hemoglobin - the protein in your red blood cells. The iron in hemoglobin binds to oxygen from your lungs and delivers it to the rest of the tissues in your body. Iron also transports oxygen to your muscles and aids in the synthesis of neurotransmitters - the chemical messengers in your brain. Zinc Zinc is necessary for DNA and RNA synthesis. Zinc also allows your body to produce white blood cells, which keep your immune system strong, and plays a role in wound healing. Infants need adequate amounts of zinc to grow and develop properly. Selenium Selenium helps regulate the thyroid hormones in your body and also functions as an antioxidant, protecting your body from free radicals - unstable substances that may contribute to the development of chronic diseases.
Fluoride Fluoride is best known for its role in keeping your teeth strong and healthy. Fluoride helps repair enamel that has begun to erode and provides a protective barrier between your teeth and acid in your mouth. Chromium Chromium increases the effectiveness of insulin in your cells. Because of this, researchers believe that chromium may help diabetics improve their blood sugar control, although this has not been proven, according to "Nutrition and You" by Joan Salge Blake. Copper Copper allows your body to absorb iron and helps your body make the hemoglobin in your red blood cells. Copper also helps protect your body from free radicals, allows blood to clot properly and keeps your immune system strong. Many of the enzymes in your body - the substances that allow chemical reactions to take place - rely on the presence of copper to function properly. Iodine Iodine allows your thyroid to make the hormones that help regulate metabolic rate and keep your heart, lungs and intestines healthy. Consuming adequate amounts of iodine helps prevent goiter, a condition characterized by an enlarged thyroid gland. Manganese Manganese helps your body metabolize carbohydrates, protein and fat. The trace mineral also aids in bone formation. Molybdenum Molybdenum functions as a cofactor, which means it aids enzymes in triggering chemical reactions. Specifically, molybdenum helps your body break down amino acids. How much vitamin and minerals do we need on daily basis: Taking a multivitamin can help supplement a healthy diet.
Vitamins and minerals are the key to life. While they don't give you any of the energy that carbs, proteins and fats provide, they are essential for all of those biochemical reactions that keep your body working. Because the list of vitamins and minerals you need every day is extensive, you should focus on eating a wide range of foods from all food groups to get everything you need. Vitamin C The majority of vitamins you need each day are water-soluble. This means that your body takes what it needs to function and releases any extra through waste. Vitamin C, which helps with immune function, is one of these vitamins. You need 90 milligrams as a man, or 75 milligrams as a woman, according to the Food and Nutrition Board at the Institute of Medicine. B Vitamins Your body also requires several B vitamins to keep your metabolism going and to support blood and brain functions. For thiamin, or B-1, you require 1.2 milligrams as a man and 1.1 milligrams as a woman. Men need 1.3 milligrams of riboflavin - B-2 - while women should get 1.1 milligrams. You need 16 milligrams of niacin as a man, or 14 milligrams as a woman. All adults need 400 milligrams of folate, 1.3 milligrams of B-6, 30 micrograms of biotin, 2.4 micrograms of B-12 and 5 milligrams of pantothenic acid, or B-5. Choline is also essential in your daily diet, requiring men to get 550 milligrams and women to get 425 milligrams. Fat-Soluble Vitamins Some vitamins are absorbed and stored by your fat cells, making them fat-soluble: Vitamins A, D, E and K are in this category. Aim for 900 micrograms of vitamin A as a man, or 700 micrograms if you're a woman, to support your vision and to keep your eyes healthy. You'll need 15 micrograms of daily vitamin D too, as a man or a woman, to boost calcium absorption for
strong bones. Vitamin E is an antioxidant that protects all cells in your body. No matter your gender, you need 15 milligrams daily. Lastly, get plenty of vitamin K to help with blood clotting. Men need 120 micrograms, while women require 90 micrograms. Macromineral Needs The body requires macrominerals in large amounts each day. Sodium, which can up your blood pressure if you have too much, is one of those minerals. Getting 1,500 milligrams of sodium a day is plenty to help regulate your fluid balance. Potassium, an electrolyte that works side by side with sodium, is also essential in your daily diet - 4,700 milligrams to be exact. Get your daily calcium and phosphorus to keep your bones strong, too. Men and women need 1,000 milligrams of calcium and 700 milligrams of phosphorus. Magnesium also supports your skeletal structure. Men should get 420 milligrams of magnesium, and women need 320 milligrams. Iron, Zinc and Selenium To support all of the biochemical processes that run your metabolism, create enzymes and make hormones, you need all kinds of trace minerals. Iron is one of these minerals that has a special role in transporting oxygen. Men need less than half the amount of iron as women; 8 milligrams vs. 18 milligrams for women. Getting enough zinc each day keeps your immune system in tiptop shape. Men need 11 milligrams, and women should get 8 milligrams. Selenium nixes all those damaging free radicals that scour around. All adults require 55 micrograms of daily selenium. Other Trace Minerals You need 900 micrograms of daily copper for blood and metabolism functions, 150 micrograms of iodine for hormonal processes and 45 micrograms of molybdenum for a healthy neurological system - all recommendations are for both genders. Manganese, which breaks down amino acids and forms bone tissue, is needed in very small amounts. Men need 2.3 milligrams, while women require 1.8 milligrams. For strong teeth, men need 4 milligrams of fluoride each day, and women require 3 milligrams. Lastly, you'll need chromium for digestive functions. Men require 35 micrograms, and women should aim for 25 micrograms