10 Must Add Nutrients in the Diet

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World Health Organization (WHO) classifies essential nutrients into two categories; macronutrient and micronutrients. These nutrients play a pivotal role in maintaining a healthy lifecycle and protection from diseases. The body cannot produce the nutrients; hence, it has to be derived from a dietary source. A balanced diet refers to the consumption of an equitable amount of nutrients in diet that is required by an individual based on their age, height, and profession. Any disequilibrium results in malnutrition or obesity. Both excess and less intake can lead to syndromes. Besides proper food, the right intake of water is also very important, as it intoxicates the body and benefits health in numerous ways. (1)

Table of Contents

Constituents of Macro & Micronutrients

To understand, which nutrition for your diet is necessary, let us subcategorize macro and micronutrients. Macronutrients are: (2)

Carbohydrate
Protein
Fat
Water

Micronutrients are:

Vitamins
Minerals

Different components of Minerals:

Potassium
Calcium
Iron
Zinc
Fiber
Iodine

Carbohydrate

Dietary Guidelines for Americans recommends that a person should take 45-65% of the daily required calorie from carbohydrate. It is one of the most important nutrients in food that comes in form of starch or sugar, which provides vitality to cells and tissues of the body. It can be subdivided into simple and complex carbohydrates. A complex carbohydrate is preferable over simple carbohydrates, which are as follows:

Brown rice
Whole grains
Oatmeal
Barley
Fruits

Protein

Proteins have a vast nutrients benefits; it is a building block of the human body cells. It ensures the growth and development of the muscular-skeletal system, cells, tissues, hair, and skin. It also helps in forming hormones, antibodies, and other essential mechanisms in strengthening the immune system.

Animal protein is a major source. There are many vegetarian products rich in protein as well. Some major sources of protein are:

Egg
Fish
Mutton, chicken, turkey
Dairy products
Soy
Nuts
Legumes
Pulses

Fat

Fat, unlike what most people think, doesn’t mean unhealthy for the body. Fat helps maintain optimal health. When asked “What to eat for a diet?”, dieticians and nutritionists often include food that contain unsaturated fat in the diet chart. There are two categories of fat:

Saturated – Due to no double bond in chemical structure they get saturated or condensed at room temperature. Consuming this type of fat may induce the risk of cardiovascular diseases, cholesterol, and other obesity related ailments. Mutton, pork, full-fat dairy products, coconut oil, palm oil, etc.
Unsaturated – It has a proportion of fatty acid molecules that has one double bond and fewer atoms of hydrogen than carbon chains. It is generally present in plant based foods, seeds of fruits, and some fishes like salmon and tuna. (3)

Functions of fat are as follows:

Brain functioning
Absorption of minerals and vitamins
Muscular movements
Balancing insulin level in the blood
Production of hormone
Making of new cells

Vitamin

The benefits of vitamins are numerous. There are 13 essential vitamins required for the human body, which can be classified into two categories; fat soluble and water soluble vitamins. Any diet enriched with vegetables, proteins, and fruits can accomplish the vitamin requirement of the body. It helps to:

Strengthen the immune system
Reduce the risk of malignancy
Metabolize proteins, carbohydrates and absorbs calcium
Support the functioning of the nervous system.

Fiber

Dietary fiber helps to reduce body weight and maintain a healthy gut system. It reduces the risk of constipation, cardiovascular disease, diabetes, and some variations of cancer as well. Rich sources are leafy vegetables, fruits with their peel, nuts, oats, etc.

Potassium

It regulates muscle contractions and relaxation, nerve signals, and balances fluid. It prevents osteoporosis, high blood pressure, kidney stones, and water retention. Enriched food sources are: (4)

Banana
Apricot
Orange
Potatoes

Calcium

Calcium is majorly required by the body to maintain the health of the bones. Furthermore, muscles, teeth, nail, and hairalso need calcium to maintain sturdiness. One of its major functions is to support nerves to carry stimulus to the brain. Its predominant source is dairy products. Fish, grains, and some vegetables are some potent sources too. (5)

Iron

Iron executes the metabolic process of the body like transport of oxygen, deoxyribonucleic acid synthesis (DNA), electron transport, prevents anemia, and neurodegenerative diseases. Sources are: (6)

Cereals
Pulses
Legumes
Fruits
Vegetables

Zinc

The body requires zinc to make DNA and other genetic materials in cells. It also helps the immune system to fight intruding viruses and bacteria. Sources: (7)

Oysters
Seafood
Whole grains
Dairy products

Magnesium

Magnesium makes more than 300 enzymatic reactions in the body. It regulates functions related to muscles, nerves, bones, cardiovascular system, premenstrual symptoms, and immune system. Sources are:

Potato
Almond
Soy
Whole wheat
Cashew
Spinach
Banana
Cereals

Supplements to Support Deficiency

Essential nutrients are not synthesized by the body; therefore, it needs to be derived from the food. In case it cannot be obtained from the diet, then supplements are required to be taken. The dietary supplement market is a vast one and demonstrating outcome.

Anzen Exports is one of the leading herbal & nutraceutical extract exporters across the globe. It procures herbal extracts from Indian manufacturers and produces them for domestic and international herbal products manufacturers. Connect today with the sales team for more information.

Disclaimer:

Anzen Exports’ blog posts are based just on our research from cited websites. To be best informed, we advise consulting a doctor about an ingredient or medicine prior to taking it.