Six Essential nutrients

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There are six essential nutrients for the body such that:-

  1. Vitamins
  2. Minerals
  3. Proteins
  4. Fats
  5. Carbs
  6. Water

Vitamins

Oranges

Vitamins are micronutrients that offer a range of health benefits, including:

boosting the immune system,
helping prevent or delay certain cancers such as prostate cancer,
strengthening teeth and bones,
aiding calcium absorption
maintaining healthy skin,
helping the body metabolize proteins and carbs,
supporting healthy blood
aiding brain and nervous system functioning

Sources of vitamins

Vegetables, fruits ,lean protein and supplements as tablets

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Minerals

Some minerals rich food

Minerals are the second type of micronutrients. There are two groups of minerals: major and trace minerals. The body needs a balance of minerals from both groups for optimal health.

Major minerals help the body to do the following:

  • balance water levels
  • maintain healthy skin, hair, and nails
  • improve bone health

Sources of minerals

red meats, seafood, iodized table salt , milk and other dairy products, nuts and seeds, vegetables, leafy greens, fruits, poultry, fortified bread and cereals, egg yolks,whole grains,beans and legumes

Proteins

Chicken proteins popular sources

Protein is a macronutrient that every cell in the body needs to function properly.

Proteins carry out a variety of functions, including:

  • ensuring the growth and development of muscles, bones, hair, and skin
  • forming antibodies, hormones, and other essential substances
  • serving as a fuel source for cells and tissues when needed

Sources of protein

  • red meats
  • poultry, including chicken and turkey
  • fish and other seafood
  • beans and legumes ko
  • eggs
  • dairy products
  • Soy
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Fats

Fatty food

People often associate high fat foods with bad health. However, a person needs certain fats to help maintain optimal health.

Fats provide the body with energy and help it carry out a range of functions. However, it is essential to consume healthful fats, such as monounsaturated and polyunsaturated fats and limit or avoid saturated and trans fats.

Sources of fats

  • nuts
  • fish, such as salmon and tuna
  • vegetable oils
  • coconut oil
  • seeds

Carbs

Carbohydrates food

Carbs are essential for body. They are sugars or starches that provide energy for all the cells and tissues in the body.

The body needs complex carbohydrates to support the following:

  • the immune system
  • brain function
  • the nervous system
  • energy to perform tasks
  • digestive function

Sources of carbohydrate

The following foods contain complex carbohydrates:

  • quinoa
  • brown rice
  • vegetables
  • whole grain pasta, bread, and other baked goods
  • oatmeal
  • fruits
  • barley
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Water

clean clear cold drink

Water is probably the most important essential nutrient that a person needs. A person can only survive a few days without consuming water. Even slight dehydration can cause headaches and impaired physical and mental functioning.

The human body is made up of mostly water, and every cell requires water to function. Water helps with several functions, including:

  • flushing toxins out
  • shock absorption
  • transporting nutrients
  • preventing constipation
  • lubrication
  • hydration
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Hydrating sources for human

The best source for water is to drink natural, unsweetened water from tap or bottled sources. For people who do not like the taste of plain water, they can add a squeeze of lemon or other citrus fruits

Also, a person can get extra water by consuming fruits that contain a large amount of water.

Drink Natural water only

People should avoid getting their water intake from sugary drinks. Sugary drinks include sweetened teas, coffees, soda, lemonade, and fruit juices.

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