6 Essential Nutrients
There are 6 essential nutrients our bodies depend on for proper functioning:
Water, Carbohydrates, Protein, Fats, Vitamins and Minerals.
Water
Water is the largest single component of the body. Up to 60% of our bodies are made up of water. Muscle holds the highest concentration of water while fat tissue holds some
of the lowest amounts.
The amount of water a person has in their body varies based on their proportion of muscles to fat tissue. So, a person who exercises more will have a higher percentage of water.
Water has a variety of functions that are essential to life:
- Regulates your body temperature
- Transports nutrients in our bodies
- Flushes out waste
- Helps our immune system and brain
- Helps your joints work
As little as a 5-10 % loss can cause dehydration. When you are thirsty, it’s a sign your body is already dehydrated.
Carbohydrates
Carbohydrates provide the energy we need for physical activity and organ function.
- Our bodies break down carbohydrates in order to make glucose (the end result of carbohydrate digestion) for energy
- Carbohydrates are necessary for the normal metabolism of fat
2 Types of Carbohydrates
- Complex Carbohydrates / “Good Carbs” = starches like cereal, bread, beans, potatoes, and starchy vegetables. Good carbs are fiber-rich carbohydrates, like those found in many complex carbohydrates. Good carbs are absorbed into our systems more slowly, which helps us avoid escalations in blood sugar and provide a lasting form of energy.
- Simple Carbohydrates / “Bad Carbs” = milk, fruits and some vegetables are natural, simple carbs and are still healthy because they are rich in other nutrients such as vitamins, minerals and fiber. Bad carbs are foods that are refined or processed, such as white rice or white bread, and foods with added sugar such as desserts, candy, soda and sugary cereals. They should be avoided as they offer little to no nutritional value, while adding way too many calories to our diet; making them “empty” calories. Empty calories contribute to excessive weight gain and other associated health risks.
There is no “Recommended Daily Allowance” for sugar like there is for carbohydrates, because we get our glucose needs from good carbohydrates.
Protein
After water, proteins are the most abundant substances in most cells. It is what our body’s tissues are made up of…our muscles, organs, immune system and, our hair, nails and skin. Protein builds strong muscles and repairs your body.
What foods have protein?
- Protein is made up of amino acids…there are 20 amino acids, of which 9 are essential, which means the body can’t produce them on its own so you have to get them from food.
- Protein is found in milk, eggs, peanut butter, chicken, fish, meat, yogurt, cheese, legumes, nuts, seeds and grains
Fats
Fats are necessary for our body to survive – they transport fat-soluble vitamins and form cell membranes. Fat is also the coating under our skin and in our organs to insulate and protect our bodies. Fats are the major stored form of energy in the body. Some fats are really good for us and some are not so good:
- Good Fats (Polyunsaturated and Monounsaturated – the healthiest): olive oil, nuts, milk, olives, avocado
- Bad Fats (Saturated): butter, beef, pork, fried foods, mayo
- Trans fatty acids (the most unhealthy): manufactured during food processing (ie. hydrogenated fats)
Here’s an interesting fact…For energy, our body uses carbohydrates first, then fats and then protein as a last resort.
Vitamins
Vitamins are non-caloric, organic compounds that help our bodies grow, maintain and repair. There are two types of vitamins:
- Fat-soluble: Vitamins A, D, E and K – can be stored in the liver. Therefore, an overdose on these vitamins can lead to toxic levels in the body.
- Water-soluble: not able to be stored – they are excreted by the kidneys.
Minerals
Minerals are inorganic compounds that assist processes and are part of the structures of the body (iron in blood and calcium in teeth and bones).
The body best absorbs vitamins and minerals when provided through natural sources than pill form. Eating food triggers satiety, which prevents consuming toxic levels of nutrients, something pills can’t do.
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