The Oxford Dictionary defines a nutrient as a substance that provides nourishment essential for the growth and maintenance of life. However, when many think of nutrients, they often think of various dietary supplements and vitamin pills. Taking supplements isn’t necessary; you can naturally implement nutrients into your meals so your body can absorb what it needs to stay healthy and vibrant.
Here are the six nutrients that doctors and nutritionists around the world have deemed essential for prime health and how you can incorporate them into your diet:
Protein
Protein is one of the essential nutrients for your body because every cell needs it to function correctly. It helps your body fight infection, rebuild tissue, and ensure the growth and development of your muscles, hair, and skin.
Protein-rich foods that you can easily find are:
- Red meats (steak – 26g /3 oz)
- Poultry (chicken – 28g /3 oz)
- Fish (tuna – 22g /3 oz)
- Eggs (6g /egg)
- Soy (23g /oz)
- Nuts (27g /cup)
- Some grains (quinoa – 8g /cup)
Carbohydrates
When many individuals say they are going on a “no-carb diet,” they often mean cutting simple carbohydrates, It includes white bread and pasta from their daily life. However, while simple carbohydrates are not always necessary, your body needs complex carbohydrates to support your immune system, brain function, nervous system, and energy levels.
Here are some foods rich in complex carbohydrates that your body will love just as much as you do:
- Brown rice (40g /cup)
- Vegetables
- Whole grains (pasta – 40g /cup)
- Fruits
- Oatmeal (20g /cup)
- Barley (135g /cup)
Fats
When you hear the word “fats,” you probably wonder why they are an essential nutrient for your body and likely even associate fat with unhealthy eating. However, fats that are not saturated or trans fats are beneficial and necessary for cell growth, muscle movement, balancing blood sugar levels, brain function, vitamin absorption, and reducing the risk of heart disease.
Here are some healthy and beneficial fat-rich foods for your everyday diet:
Vitamins
There are many vitamins that physicians suggest you get throughout the day, and it may seem impossible to get in all of them. But no need to worry, as there are many non-pill ways to get in your daily vitamins. For example, you may know you can get Vitamin D from the sun. With a balanced diet, it is easy to get the suggested amount of all vitamins daily. These vitamins help strengthen your bones, maintain healthy skin, boost metabolism, and aid brain function.
Here are a few food options that contain the vitamins you need:
- Fish
- Leafy vegetables
- Pork, beef, and lamb
- Mushrooms
- Eggs
- Tropical fruits
- Nuts and seeds
Minerals
You don’t always need dietary supplements to get in your essential minerals because many foods contain them naturally. The two types of minerals are: major minerals and trace minerals, and your body needs both to have strong bones, healthy skin, balanced water levels, and more.
These are some foods that are high in both trace and major minerals to include in your diet:
- Poultry
- Whole grains
- Egg yolks
- Beans
- Fruits
- Dairy products
- Seafood
Water
While humans can go a bit without food, they will only survive a few days without consuming water, making it one of the essential nutrients. Since up to 60 percent of your body is made up of water, every cell needs it to survive. Along with hydration, water helps flush toxins out of your body, transport nutrients, and prevent constipation.
It is recommended that you drink 3 liters of unsweetened bottled or tap water every day. Still if you need more flavor, a slice of lemon will make your water even more tasty and beneficial for your body.
In addition to drinking water, here are a few fruits and vegetables that contain water within them:
- Watermelon
- Strawberries
- Cantaloupe
- Cucumbers
- Lettuce
- Oranges
- Tomatoes
If you would like to calculate your suggested amount of nutrients every day based on your age and gender, go to the Daily Nutrient Requirements Calculator and see a medical professional if you feel you are still not getting your essential nutrients.
