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Essential nutrients for your body?

 

The nutrients needed by the body play an important role not only in enhancing your physical health but also in improving your mental health.

Essential nutrients, also known as essential nutrients, are compounds that the body cannot make or meet the needs of. According to the World Health Organization (WHO), these nutrients usually come from food and play an important role in disease prevention and maintenance of good health.

The nutrients needed by the body can be divided into the following two groups:

Micronutrients: Vitamins and minerals are micronutrients that only need to be provided in small doses by the body.

Let’s find out what nutrients are necessary for the body to be able to add to the menu every day!

1. Protein.

Protein is a nutrient that plays an important role in the entire body. Protein is responsible for forming the building blocks of the body, not just muscles. About 16% of the average human body weight is made up of protein, which plays a role in growth and maintenance of health and body shape.

All hormones, antibodies, and other important substances in the body are made up of proteins.Protein is not normally used to fuel the body unless it is needed.

Protein is made up of about 20 different amino acids. All are essential nutrients for the body, but you can only get 9 essential amino acids from food.

You can get protein through meat, fish, eggs, or plant-based sources like beans, nuts, and some whole grains. Determining the exact amount of protein you need to consume each day depends on many factors including activity level and age.

2. Carbohydrate is an essential nutrient for the body.

Currently, the low-carb diet craze is becoming quite popular, as carbohydrates are believed to be the main cause of excess fat accumulating under the skin and creating sweet cravings. However, this is not entirely true. According to the Mayo Clinic, carbohydrates are one of the nutrients needed by the body to help provide energy, especially the central nervous system and brain, and protect against disease.

You should consume healthy carbohydrates including whole grains, beans, vegetables and nutritious fruits, instead of refined foods and sugary products.

3. Good fats.

Good fats make up an important part of a healthy diet. According to Harvard Medical School (USA), fats support many of your bodily functions such as vitamin and mineral absorption, blood clotting, cell building, and muscle movement.

Healthy fats in your diet can help you balance your blood sugar, reduce your risk of heart disease and type 2 diabetes, and improve brain function. With powerful anti-inflammatory properties, fats may also reduce the risk of arthritis, cancer and Alzheimer’s disease.

Fat is high in calories, but those calories are an important source of energy for the body. The World Health Organization (WHO) recommends that you consume less than 30% of total calories for the day.

Common unsaturated fats include omega-3 and omega-6 fatty acids, which are essential fatty acids that your body cannot make. You can find healthy fats in nuts, fish, and vegetable oils (like olives, avocados, and flaxseeds). At the same time, limit trans fat, saturated fat from animals such as fat, butter, red meat …

4. Vitamin essential nutrients for the body.

Vitamins are one of the important nutrients needed by the body to help prevent disease and maintain health. These micronutrients help support body functions. There are 13 essential vitamins including vitamins A, C, B, D… Each vitamin plays an important role in the body and maintains eye, skin and bone health.

Vitamins are powerful antioxidants that can reduce the risk of lung and prostate cancer. Besides, vitamin C helps strengthen the immune system and help the body heal damage.

5. Minerals.

Like vitamins, minerals are needed for many bodily functions such as helping to build strong bones and teeth, regulate metabolism, and maintain water levels.

In addition to strengthening bones, calcium helps transmit nerve signals, maintain healthy blood pressure, and regulate muscle contractions. Iron supports the creation of red cellsdemand and make hormones. Zinc helps strengthen the immune system and heal wounds.

6. Water is the most essential nutrient for the body.

You can live for weeks without food, but you cannot live for just a few days without water. Water is very important for every system in the body, about 62% of your body weight is water.

Water improves brain function and mood, removes toxins, carries nutrients to cells, hydrates the body, and prevents constipation. Even mild dehydration can make you feel tired and impair your ability to concentrate and physical performance.

You do not need to drink water constantly to stay hydrated, but can be replenished through fruits and vegetables. The best way to tell if you have enough water is by the color and volume of your urine.

Therefore, you should eat healthy combined with exercise every day to live healthier and happier!

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