Essential Nutrients required by human body

Essential-Nutrients-A-Guide

1. Essential Minerals This guide provides an overview of the functions and sources of essential nutrients, including fats, carbohydrates, vitamins, and minerals. by Shashi Kant

2. Functions of Fats 1 Energy Storage Fats provide concentrated energy, storing more than twice the calories per gram compared to carbohydrates or proteins. 2 Hormone Production Essential fatty acids are crucial for synthesizing hormones like testosterone, estrogen, and cortisol. 3 Cell Structure & Function Fats form cell membranes, insulating tissues, and protecting vital organs. 4 Absorption of Vitamins Fat-soluble vitamins like A, D, E, and K require fat for absorption and utilization.

3. Sources of Fats Unsaturated Fats Olive oil, avocados, nuts, seeds, and fatty fish are rich sources of healthy unsaturated fats. Saturated Fats Meat, poultry, dairy products, and coconut oil contain saturated fats, which should be consumed in moderation. Trans Fats Artificial trans fats are created through hydrogenation and are found in processed foods. Avoid them as they raise bad cholesterol levels.

4. Functions of Carbohydrates Energy Source Carbohydrates are the body's primary fuel source, providing energy for physical activity and vital functions. Brain Function Glucose, a type of carbohydrate, is the brain's primary energy source, essential for cognitive function and memory. Muscle Recovery Carbohydrates replenish muscle glycogen stores after exercise, aiding in muscle recovery and preventing fatigue. Fiber Fiber, a type of carbohydrate, promotes digestive health, regulates blood sugar, and helps maintain a healthy weight.

5. Sources of Carbohydrates 1 Whole Grains Brown rice, quinoa, oats, and whole-wheat bread are excellent sources of complex carbohydrates and fiber. 2 Fruits Fruits provide natural sugars, vitamins, minerals, and fiber. Choose a variety of fruits for a balanced diet. 3 Vegetables Vegetables offer complex carbohydrates, fiber, and essential nutrients. Aim for at least five servings daily. 4 Legumes Beans, lentils, and peas are excellent sources of protein, fiber, and complex carbohydrates.

6. Functions of Vitamins Growth and Development Vitamins play crucial roles in supporting growth, development, and maintaining healthy tissues. Energy Metabolism Vitamins are involved in various metabolic processes, including energy production and utilization. Immune System Function Vitamins strengthen the immune system, helping protect against infections and diseases. Vision & Skin Health Specific vitamins like A and C are essential for maintaining healthy vision and skin.

7. Sources of Vitamins Citrus Fruits Oranges, grapefruits, lemons, and limes are rich sources of vitamin C, an important antioxidant. Sweet Potatoes Sweet potatoes are packed with vitamin A, essential for healthy vision and skin. Leafy Greens Spinach, kale, and collard greens are good sources of vitamins A, C, and K, as well as other nutrients.

8. Functions of Minerals Mineral Function Calcium Bone and teeth health, muscle function, nerve transmission Iron Oxygen transport in blood, energy production Magnesium Muscle and nerve function, blood sugar control Potassium Fluid balance, muscle contractions, nerve function Zinc Immune function, wound healing, cell growth

9. Sources of Minerals Dairy Products Milk, yogurt, and cheese are excellent sources of calcium, potassium, and vitamin D. Leafy Greens Spinach, kale, and collard greens provide iron, magnesium, and calcium. Nuts & Seeds Almonds, cashews, pumpkin seeds, and sunflower seeds offer magnesium, zinc, and potassium. Meat & Poultry Red meat, chicken, and turkey are good sources of iron, zinc, and potassium.