Avoid trans fats and limit your intake of saturated animal-based fats like butter, cheese, red meat, and ice cream. Vitamins are vital for warding off disease and staying healthy. The body needs these micronutrients to support its functions.
There are 13 essential vitamins that the body needs to function properly, including vitamins A, C, B 6 , and D. Each vitamin plays an important role in the body, and not getting enough of them can cause health problems and disease. Many Americans do not get enough of many essential vitamins. Vitamins are essential for healthy vision, skin, and bones. Vitamins like vitamin C boost the immune system and help the body heal.
Much like vitamins, minerals help support the body. Some of the most common minerals are calcium, iron, and zinc. In addition to strengthening bones, calcium helps with nerve signal transmission, maintaining healthy blood pressure, and muscle contraction and relaxation. Iron supports your red blood cells and hormone creation, while zinc boosts your immune system and wound healing. Water is absolutely crucial for every system in your body. About 62 percent of your body weight is water.
Water improves your brain function and mood. It acts a shock absorber and a lubricant in the body. It also helps flush out toxins, carry nutrients to cells, hydrate the body, and prevent constipation. Even mild dehydration can make you feel tired and impair your concentration and physical performance. Fruits and vegetables can also be a great source. Munch on some spinach or watermelon to stay hydrated.
Eating a varied diet full of fruits, vegetables, healthy proteins and fats, and whole grains is the best way to get enough of these six essential nutrients plus the important category of phytonutrients — the beneficial chemicals in colorful plants that prevent disease.
However, those who eat less fruit and vegetables, and those with digestive conditions may need to take a vitamin supplement to reduce or avoid a deficiency. Find out what vitamins are and what they do here.
Minerals are the second type of micronutrients. There are two groups of minerals: major and trace minerals. The body needs a balance of minerals from both groups for optimal health. Proteins carry out a variety of functions , including:. A person can take in proteins through their diet.
The following foods are good sources of protein:. Although meats and fish tend to contain the highest levels of protein, vegans and vegetarians can get enough protein from various plant products. Learn how much protein a person needs each day.
People often associate high fat foods with bad health. However, a person needs certain fats to help maintain optimal health. Fats provide the body with energy and help it carry out a range of functions. However, it is essential to consume healthful fats, such as monounsaturated and polyunsaturated fats and limit or avoid saturated and trans fats. Find out the difference between saturated and unsaturated fats. Carbohydrates are essential to the body.
They are sugars or starches that provide energy for all the cells and tissues in the body. There are two different types of carbohydrates: simple and complex. People should limit their intake of simple carbohydrates, such as white bread, pasta, and rice.
However, the body needs complex carbohydrates to support the following:. People should avoid overly processed products that contain bleached, white flour, and foods with added sugar. There are 6 essential nutrients that the body needs to function properly. Nutrients are compounds in foods essential to life and health, providing us with energy, the building blocks for repair and growth and substances necessary to regulate chemical processes. Looking at the AGHE, what food groups are the primary sources of each of the following?
Proteins: meat, dairy, legumes, nuts, seafood and eggs Carbohydrates: pasta, rice, cereals, breads, potatoes, milk, fruit, sugar Lipids most commonly called fats : oils, butter, margarine, nuts, seeds, avocados and olives, meat and seafood Vitamins: common vitamins include the water soluble B group vitamins and vitamin C and the fat soluble vitamins A, D, E and K Fruits and vegetables are generally good sources of Vitamin C and A and folic acid a B group vitamin Grains and cereals are generally good sources of the B group vitamins and fibre Full-fat dairy and egg yolks are generally sources of the fat soluble vitamins A, D and E Milk and vegetable or soya bean oil are generally good sources of vitamin K, which can also be synthesised by gut bacteria Minerals: sodium, calcium, iron, iodine, magnesium, etc.
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