5 Essential Nutrients for Healthy Eating
Eating a healthy diet is important for both physical and mental health. By choosing the right foods, people can ensure they’re providing their bodies with the essential nutrients it needs. Here are 5 essential nutrients that are essential for healthy eating:
Protein
Protein is essential for building and repairing cells and tissue in the body. Without it, our organs and other parts of the body can’t function properly. Some great sources of protein include:
- Eggs
- Lean meats and poultry
- Beans and lentils
- Tofu and tempeh
- Nuts and seeds
Fats
Fats have a bad reputation, however they are an important part of a healthy diet. Fats are important for hormone production, and they provide our bodies with energy and essential fatty acids. Some sources of healthy fats include:
- Avocados
- Olive oil and other types of vegetable oils
- Nuts and seeds
- Fatty fish like salmon and mackerel
Carbohydrates
Carbohydrates provide energy to the body and are essential for proper brain and nervous system function. Whole grains are a great source of carbohydrates, as they also provide fibre. Some sources of carbohydrates include:
- Whole grains like quinoa, buckwheat, barley, and oats
- Starchy vegetables such as potatoes and sweet potatoes
- Fruit
- Legumes
- Beans and lentils
Vitamins and Minerals
Vitamins and minerals are essential for the body to function properly and to stay healthy. Eating a balanced diet with plenty of fruits and vegetables can help to ensure that people are getting the essential vitamins and minerals they need. Some important vitamins and minerals include:
- Vitamin B12: Found in milk, eggs and fortified foods
- Vitamin D: Found in fatty fish such as salmon, as well as fortified milk and cereal
- Calcium: Found in dairy products such as milk, cheese and yogurt
- Iron: Found in red meat, lentils and beans
- Zinc: Found in nuts, seeds and whole grains
Fibre
Fibre is essential for digestion and can help to reduce cholesterol. It can also help to fill us up and keep us feeling full longer. Good sources of fibre include:
- Whole grains
- Fruits and vegetables
- Beans, legumes and lentils
- Nuts and seeds
By incorporating these essential nutrients into your diet, you can be sure that you are eating a balanced, healthy diet. Eating a variety of foods from the different food groups is the key to ensuring that you are providing your body with the nutrients it needs.