Are you getting these essential nutrients daily?

Healthy eating isn’t necessarily difficult, but it does require you to
plan. Consuming plenty of fruits and vegetables, protein foods, and
drinking plenty of water are all cornerstones to a balanced diet, but
that’s only the start. There are a handful of essential nutrients your body
needs on a daily basis that can be obtained through your diet, supplements,
or other means. Here are the nutrients to plan for each day, and how to get

Amino acids

Your body needs

nine amino acids to function
: histidine, isoleucine, leucine, lysine, methionine, phenylalanine,
threonine, tryptophan, and valine. These play an important role in helping
your body break down food, repair, and grow. These essential nutrients
aren’t naturally made by your body, so to get them, you need to eat plenty
of protein such as meat, fish, eggs, or dairy. Even vegans can get plenty
of amino acids by eating a

healthy balance

of legumes, seeds, nuts, and grains.

Fatty acids

There are many

different types of fatty acids

your body needs to function. Unlike saturated fats and trans fats,
monounsaturated and polyunsaturated fats are beneficial, and are essential
to ensure that your cells function correctly. The most important of these

, which can help reduce triglycerides in your blood and liver. They can
also help with mood disorders, eye health, and

much more

. Fruits, fish and fish oils, vegetable oils, seeds, and nuts can all be
sources of fatty acids, as well as supplements.


Your body needs 13 vitamins; two
of them — D and K — can be naturally produced. The other 11 — vitamins A,
C, E, and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid,
biotin, vitamin B-6, vitamin B-12, and folate) — must come through your
diet. The best way to get the

right mix of vitamins

is to eat a balanced diet, although supplements can help as well. Look for
foods that are labeled as “fortified” if you’re not getting enough vitamins.


Minerals play a significant role in keeping your bones strong and your
organs functioning properly. Calcium, phosphorus, magnesium, sodium,
potassium, chloride, and sulfur are the minerals you need large quantities
of, and these can be found in a

variety of foods
. There are other minerals your body requires in smaller amounts, such as
iron, manganese, copper, iodine, zinc, cobalt, and fluoride.

Several dozen essential nutrients may seem like a lot, but for most people,
the key is variety in their diet. Each of the essential nutrients — and
water — are required for your body to function correctly, so make sure you
get plenty in what you eat and drink each day. Chances are that if you’re
coming up short anywhere,

it’s on vitamin D or potassium

There are a number of ways to get these nutrients, so when in doubt,

check the label
! The nutrition information label on the food you eat provides insights
about what’s going into your body. Use this information to ensure you’re
getting everything your body needs to remain on the road to wellness.

Information on this site is provided for informational purposes and is
not meant to substitute for the advice provided by your own physician
or other medical professional. You should not use the information
contained herein for diagnosing or treating a health problem or
disease, or prescribing any medication. If you have, or suspect that
you have, a medical problem, promptly contact your health care

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