Our body claims the right combination of key nutrients to function properly and keep us healthy. Nutrients can be further typed as micronutrients and macronutrients. The body requires micronutrients in small doses as well as minerals and vitamins. Macronutrients, which are proteins, fats, carbohydrates and water, are also needed by our body but in large portions.
Protein is a crucial macronutrient that plays a key role in the development and growth of muscles, cartilage, skin and other body parts, along with other responsibilities. In accordance with the Centers for Disease Control and Prevention, you should consume 10 to 35 percent of proteins every day within your calorie intake. You can get protein from animal-based sources like dairy products, eggs, poultry, lean meats, and fish, as well as from such plants as nuts and legumes.
Fat is a vital macronutrient that helps in the absorption of fat-soluble vitamins A, E, D, and K. Fats have more calories per gram than carbohydrates and proteins. The Centers for Disease Control and Prevention say that from 20 to 35 percent of your daily calories should come from fat. Fats can be divided into saturated or unsaturated fats. Saturated fats are usually solid at room temperature, while unsaturated fats tend to be in liquid state.
Carbohydrates are essential macronutrients that contain most of our daily calorage. There are three main types of carbohydrates: sugars, starch and dietary fiber. The latter may help you to lose weight. This is due to fiber’s ability to add to the main food, so you feel fuller for a longer time and this possibly cuts down food cravings. Dietary fiber may also drop the risk of cardiovascular diseases, obesity and Type 2 diabetes.
Water is the chief chemical substance in our body and contains 60 percent of our overall body weight. It is an essential macronutrient that has lots of functions in the body such as washing away toxins, delivery of nutrients and making a moist environment for tissues of ear, throat and nose. As stated by a February 2004 report released by the Institute of Medicine, men should drink around 3.7 liters of liquids every day, and for women, it’s approximately 2.7 liters daily.
Iron is a vital mineral that plays a key role in the transportation of oxygen to body tissues. We get it from food in two forms: heme and non-heme. We consume heme iron with animal foods, which are rich in hemoglobin, such as red meats, fish and poultry. According to the Office of Dietary Supplements of the National Institutes of Health, non-heme iron is produced in plants such as oatmeal, beans, lentils and spinach. It’s easier to absorb heme iron for our body.
This class of micronutrients consists of B5, B6, B12, riboflavin, niacin, thiamin, biotin and folic acid. B vitamins help our body in breaking down and utilizing the energy from foods. They also create smooth delivery of signals in the nervous system. Poultry, lean meats, liver, milk, eggs, beans are good sources of B vitamins.
Vitamin C, also known as ascorbic acid, is a micronutrient that improves the capacity of your body for a faster recovery. It also acquires antioxidant features that help to delay aging. Big doses of vitamin C can be found in citrus fruits, peppers and green vegetables.
Vitamin D is a micronutrient that can be possessed through your skin when you are in the sun. It can also have it from milk and dairy products, eggs, liver, and from fatty fish such as salmon, tuna and mackerel. Vitamin D helps in the absorption and retention of calcium in our body, it also strengthens our bones. If you suffer from vitamin D deficiency, your bones are fragile and that’s why they can be broken easily.