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 requiresTrusted Source to perform basic functions and grow. These six nutrients must come from food because the body can’t make or produce enough of them.

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 supportTrusted Source every cell, from bone to skin, hair, and muscle. It’s used primarily for growth, health, and body maintenance.

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.

Healthy sources

Protein can come from a variety of animal and plant-based sources, such asTrusted Source:

According to the Dietary Guidelines for AmericansTrusted Source, protein should make up 10% to 30% of your daily calories. That said, the amount of protein you need daily will depend on several factors, such as your age and activity level.

Discover more foods high in protein.

Carbohydrates are a key energyTrusted Source source for fueling your body and maintaining healthy blood sugar levels.

According to the Dietary Guidelines for Americans, carbohydrates should account for 45% to 65%Trusted Source of total daily calories.

Healthy sources

There are two main typesTrusted Source of carbs to consider. These could affect your body differently:

  • 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 eatCarbs 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 20% to 35%Trusted Source of your daily calories come from fat, but the World Health Organization suggests keeping it under 30%Trusted Source.

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.

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 key roleTrusted Source in bone, vision, blood, and immune health.

Water-soluble vitamins, including vitamins C and B complex, are harder to absorb but play important rolesTrusted Source in growth and heart, skin, and nerve health.

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, 60%Trusted Source of your body weight is water.

According to the Centers for Disease Control and Prevention (CDC)Trusted Source, some health benefits of drinking water include:

  • 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 bestTrusted Source water source, but some low sugar, low fat beverages may also help keep you hydrated. Fruits and vegetables high in water may also contribute to your daily water needs.

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.