What Are the 6 Essential Nutrients for the Body’s Health and Energy?

Photo: Daniel Silva Gacciola

And, as our bodies are a great power, it’s not surprising, but like an oiled machine, we need the right fuel to keep running smoothly. Without all the essential nutrients, energy levels will decrease, muscles will weaken, and overall health will be reduced. Good news? Maintaining the right balance isn’t as complicated as it looks! And the damage caused by a lack of nutrients is completely reversible.

Learn a little more about the key nutrients and how they can have a big impact on your feelings, your performance, and your daily recovery? I think everyone benefits from a little excursion through the basic nutrients our bodies need to thrive.

Six essential nutrients: What are they and why are they so important?

Now, the inevitable nutrients are basically building blocks, and your body is an important helper you need to function properly, but it cannot be whipped on its own. Think about vitamins, minerals, specific fats and amino acids. They are important because they play an important role in everything from energy production and cell repair to keeping your immune system strong and your brain sharp. Without these power players, your body will not be able to do that, leading to defects and all kinds of health problems.

The exact number of these essential nutrients will be a little more flexible depending on how you classify them! In general, we talk about the essential nutrients of six major classes.

#1. water

Before anything, your body needs water. It makes up more than half of your body and is important in almost all functions. Water runs everything smoothly, whether it’s temperature control, nutrient transport, toxin cleaning. Dr. Michael Brown explains in a useful video, “How Six Basic Nutrients Affect Your Body.” “All organs in your body need water for proper functioning,” he explains. As a result, it is essential to maintain hydration. Otherwise, dehydration can be quickly sacrificed, tired, dizzy and even confused.

– For men: Approx. 15.5 cups (3.7 liters/125 oz);

– For women: Approx. 11.5 cups (2.7 liters / 91.2 oz);

Also, don’t rely solely on numbers – listen to your body. If you’re thirsty, drink it! And don’t ignore water-rich foods. Cucumbers, oranges, watermelons and other so-called water-based vegetables and fruits. They will make your body refreshed and energized all day long.

#2. protein

Protein doesn’t just build muscle. It helps support the immune system, repair tissues, and produce enzymes and hormones. Every cell in your body relies on proteins to function properly. If you often feel fatigued, weak or slow after training, you may not be able to inhale enough protein. The best sauces include plant-based options such as lean meat, fish, eggs, dairy products, tofu, chickpeas and nuts.

Furthermore, protein is absolutely basic for both the skin and hair and acts as the main structural component. Keratin is considered the main protein superstar in hair and provides its strength, shape and resilience. That’s what makes your hair strong and not prone to destroy. In the skin, collagen and elastin are important proteins that provide structure, elasticity and stiffness. Without sufficient protein intake, your body will not be able to efficiently produce these important building blocks, potentially causing damage that will lose youthful elasticity and weaken your hair that is prone to skin.

Lean Animal Sauce:

poultry: Chicken breast (without skin), turkey breast (without skin)

fish: Salmon, tuna (underwater), cod, trout, mackerel

seafood: Shrimp, scallops, white fish

Red meat: Sirloin, tenderloin, 90% or lean ground beef

egg: A versatile, complete protein source

Dairy products (low fat): Greek yogurt, cottage cheese, milk

Plant-based sauce:

Legumes: Lentils, beans (black beans, kidneys, chickpeas, etc.), peas

Soy foods: tofu, tempe, edamame, soy milk

Nuts and seeds: Almonds, walnuts, chia seeds, flax seeds, pumpkin seeds, sunflower seeds

Quinoa: Complete protein grains

Nutritional yeast: It offers a cheap flavor and some vitamins and is a complete protein.

Hemp seeds: Complete protein source

Spirulina: A type of blue-green algae with surprisingly high protein.

#3. carbohydrates

Carbohydrates often get bad reviews, but they are your body’s preferred energy source. We love them and we hate them! When you eat carbohydrates, it is classified as glucose, which promotes the brain, muscles and organs. Skipping carbs makes you feel slow, irritated and mentally drained. I know this feeling well, especially if I skip meals or try a low-carb diet.

However, not all carbohydrates are created equally. Whole grains, fruits and vegetables provide slow energy and keep you moving throughout the day. On the other hand, refined sugars and processed foods can cause energy crashes. Instead of snacks like white bread or sugar, choose brown rice, oats and fiber-rich vegetables to inspire and focus.

Here’s what you’ll find healthy and tasty (most importantly!) carbohydrate sources.

#4. fat

Don’t fool the word “fat.” These are essential players to make your body hum! Dietary fats are important for absorbing certain vitamins (A, D, E, and K). It is also an important source of energy that provides more calories per gram than carbohydrates and protein.

Beyond that, fat is an important component of the cell membrane and acts like a wall that holds everything inside and out. Certain fats, known as essential fats (such as omega-3 and omega-6s), are produced by the body and play an important role in brain function, reducing inflammation and supporting overall health. So moderation is important, but healthy fats are definitely your ally and are still vibrant and functioning at your best.

If you’re keeping an eye on some healthy and delicious fat options for your diet, here are a few options you can consider:

#5. vitamin

It is no big secret that our bodies need vitamins to function at their best. Each vitamin plays a unique role, and deficiencies can lead to health problems. So, taking in all of these polyvitamin supplements will make you feel so good!

A diet rich in colorful fruits, vegetables, dairy products and lean proteins will help you get all the vitamins your body needs. If you have problems meeting these needs, high-quality supplements can help, but food must always be the primary source of information.

Seafood, nuts, lush greens and dairy products are excellent sources of these important minerals. Without them, you may feel weak, experience muscle cramps, or develop brittle bones. Ultimately, a balanced diet will ensure the right mix for optimal health.

Let’s sum up…