5 Essential Nutrients Every Person Needs for Optimal Health
Optimal health comes from a variety of factors, such as regular exercise, eating a balanced diet, sleeping well and managing stress, but nutrition is also very important. We cannot live without taking in external nutrients from the food we eat, because certain vitamins and minerals are essential for our physical and mental wellbeing. Here is a guide to the 5 essential nutrients everyone needs for optimal health:
1. Protein
Protein is one of the building blocks of life, and is essential for managing many bodily functions including digestion, muscle growth, and metabolism. Eating protein-rich foods like animal meats, nuts, legumes, quinoa, and dairy products can help provide the building blocks for a healthier body and lifestyle.
2. Carbs
Being a source of energy, carbohydrates are essential to fuel the body and mind. Eating too few carbohydrates can lead to fatigue, so it’s important to find the right balance. Wholegrain products, starchy vegetables and even some fruits are good sources of carbohydrates and have other benefits too.
3. Fats
Despite the stigma, fats are also essential for our health. From aiding to absorb key vitamins and increasing energy, to providing insulation to protect vital organs – the right amount of fat can be an important part of a healthy, balanced diet. Sources of monounsaturated and polyunsaturated fats include salmon, avocados and some nuts.
4. Vitamins
Our bodies can’t produce all the vitamins we need, so it’s important to supplement them through diet. Different vitamins are linked to various bodily functions and deficiencies can have serious consequences. Some essential vitamins and good sources of each include:
- Vitamin A – Carrots, sweet potato and spinach
- Vitamin B – Eggs, nuts and pulses
- Vitamin C – Berries, oranges and broccoli
- Vitamin D – Tuna, salmon and mushrooms
- Vitamin E – Sunflower seeds, almonds and spinach
5. Minerals
Minerals are another type of nutrient our body needs in small doses but can’t make itself. From giving our bones strength to helping form hormones, minerals are important for overall health. Good sources of minerals include nuts, legumes, dairy products and leafy vegetables.
By eating a range of nutrient-rich food, most people should be able to get the right amount of protein, carbs, fats, vitamins and minerals they need for optimal health. However, if you’re worried you’re not getting enough of a certain nutrient from your diet, speak to a dietician or GP for advice.