There are six basic nutrients that are necessary to help support your health, even in small amounts. These are protein, carbs, fats, vitamins, minerals, and water.
Essential nutrients are compounds the body
While there are many essential nutrients, experts break them down into two categories:
- Macronutrients: These are the primary building blocks of your diet and provide your body with energy. They’re needed in large amounts. Macros comprise protein, carbohydrates, and fat.
- Micronutrients: These include vitamins and minerals. Small doses go a long way in supporting the health of your immune system, cells, and metabolism, among others.
Keep reading to learn more about the six main groups of essential micronutrients and macronutrients.
Proteins are your body’s building blocks. Protein helps
All of your hormones, antibodies, and other important substances are composed of protein. Your body doesn’t use protein as fuel unless necessary.
Proteins consist of different amino acids. Although the body can create some amino acids, many essential amino acids can only come from food. You need a variety of amino acids for your body to function properly.
The good news is that you don’t need to eat all of the amino acids at once. Your body can create complete proteins from the foods you eat throughout the day.
Learn more about nine important functions of protein in the body.
Healthy sources
Protein can come from a variety of animal and plant-based sources,
According to the
Discover more foods high in protein.
Carbohydrates are a
According to the Dietary Guidelines for Americans, carbohydrates should account for
Healthy sources
There are
- Complex: These types of carbs fit a well-balanced diet. They take longer to digest and don’t cause as big of a blood sugar spike, which is an important factor if you’re living with diabetes.
- Simple: These carbs are digested quickly and cause rapid blood sugar spikes.
The following table provides some carb sources to consider adding to your diet or limiting:
Carbs to eat | Carbs to limit |
---|---|
• fruits • vegetables • whole grains • beans • legumes | • refined grains • candy • pastries • sugar-sweetened drinks • soda • added sugars |
Learn more about simple versus complex carbs.
Fats, also known as lipids, are important compounds that help your body absorb key vitamins and minerals.
Although fat is higher in calories than protein and carbs, these calories are an important energy source.
The Dietary Guidelines for Americans recommends that
Healthy sources
Several different types of fat exist, some of which may provide health benefits while others should be limited.
Unsaturated fats are important for your body because they provide essential fatty acids your body can’t make. These fats are found in foods like nuts, seeds, fatty fish, and some vegetable oils.
Saturated fats, on the other hand, may increase your LDL “bad” cholesterol if you are consuming too much. They are present in animal-based foods like butter, cheese, red meat, and ice cream, as well as baked goods.
Learn more about the difference between saturated and unsaturated fats.
Vitamins play a key role in supporting basic bodily functions.
Fat-soluble vitamins, including vitamins A, D, E, and K, are stored in fat after absorption and play a
Water-soluble vitamins, including vitamins C and B complex, are harder to absorb but play
Not getting enough vitamins may cause health problems and disease.
Healthy sources
Vitamins are found in all kinds of foods, including fruits, vegetables, animal products, and whole grains. Eating a well-balanced diet can help ensure you get enough vitamins in your diet.
If you think you have a vitamin deficiency, consider speaking with a healthcare professional. They may recommend taking vitamin supplements.
Much like vitamins, minerals help support the body. They’re essential for many body functions, including building strong bones and teeth, regulating your metabolism, and staying properly hydrated.
According to the National Institutes of Health, the most important minerals include:
These are available in a wide variety of animal and plant-based foods that make up a well-balanced diet, such as meat, eggs, fruits, vegetables, and whole grains.
Learn more about 16 foods rich in minerals.
Water is crucial for every system in your body, and it’s the main thing you’re made of. On average,
According to the
- protecting your nerves and joints
- maintaining your body temperature
- clearing your body from toxins
Drinking enough water may also help prevent dehydration, which could cause constipation, headaches, and fatigue, among other symptoms.
Healthy sources
Plain drinking water is the
To know if you’re properly hydrated, look at the color and volume of your urine. If your urine isn’t frequent and pale yellow or nearly clear, you probably need more water.
Six essential nutrients help maintain bodily functions and promote overall well-being. These include protein, carbs, fats, vitamins, minerals, and water.
Eating a varied diet full of fruits, vegetables, healthy proteins and fats, and whole grains can help you get enough of these six essential nutrients and more.