What are the Essential Nutrients for a Balanced Diet?

Incredible as the human body is, there are some crucial elements which it can’t produce by itself. This is why we need to ensure we take in the right levels of nutrients to support our immune systems, help us to grow and give us energy. There are two types of nutrients which we need to include in our diet to fuel our body with the energy it requires to function to its full potential: macronutrients and micronutrients. Macronutrients – carbohydrates, fat, and protein – are what we need the most of and should form the core of our diet. Micronutrients are the vitamins and minerals which we need in smaller doses but are just as essential to maintaining our health.


Carbohydrates have a bad reputation thanks to the dieting industry, but the truth is that they are essential for our health. There are different categories of carbohydrate – sugar, starch, and fiber – and they fuel our central nervous system and help us to ward off diseases. Some carbs are healthier than others, so rather than filling up on refined rice, white pasta or bread, aim for beans, vegetables, fruits, and whole grains.


Again, fats are often regarded as a food group to be avoided, but there are many processes in the body which need fat such as cell growth, the clotting of blood, balancing blood sugar, reducing inflammation and promoting mineral and vitamin absorption. Unsaturated fats like omega-6 and omega-3 are beneficial and are found in fish, vegetable oil, coconut oil, seeds, and nuts. Fat does contain a lot of calories, and there are certainly unhealthy fats which should only be eaten in moderation such as trans-fats and saturated fats found in cheese, butter, and red meat.


Protein is made up of amino acids and is what our skin, muscle, hair, and bones are made of. It enables our body to repair itself through new cell growth, but it is not used for energy unless the body has no other choice. This is why exercising too much on too few calories can lead to muscle damage. Eggs, fish, and meat are critical sources of amino acids, but they can also be sourced from grains, nuts, beans, and soy.


To keep the body functioning, we also need to take in vitamins. There are 13 vitamins which we need to be healthy, and each has its own role including the maintenance of healthy bones, skin, and vision, the prevention of disease and in healing the body. We can absorb lots of vitamins from our diet, but it’s also possible to take vitamin supplements to boost our health where needed. The Altrient Master Distributor Abundance & Health specializes in liposomal encapsulation technology which delivers vitamins through the bloodstream and directly into the cells where they are needed most. 


Minerals are the other micronutrients such as zinc, iron, and calcium. Calcium strengthens our teeth and bones, helps us to maintain healthy blood pressure, supports nerve and muscle functions. Zinc is needed to support our immune system and in helping wounds to heal while iron supports the creation of hormones and red blood cells.


Finally, it’s important to note that the most balanced and nutrient-rich diet in the world will be useless without water. Our bodies are made up of approximately 62% water, and without it, our bodies and brains cannot function. How much water you need per day varies, and no single formula fits everyone. However, a good rule of thumb for water consumption daily would be 15.5 cups for men and 11.5 cups for women.

courtesy: PharmEasy

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