There are various nutrients which our body needs for healthy living. But what nutrients our body needs on daily basis? There are six vital nutrients which our body needs on daily basis. These nutrients are:
Above mentioned nutrients are the basic nutrients which play major role to keep a body in perfect condition. These nutrients are absorbed in our body from food. Nutrients are essential for:
- Cell growth and maintenance
- Providing energy to body and keep it working efficiently
1 – Water
Water is one of the most vital nutrients which our body needs. A human can’t live more than 4 or 6 days without water. That shows how much water haves importance. Forty to sixty percent of our body weight is water. Muscle composition is approximately 70% water. You must drink water continuously while exercising so that your body won’t dehydrate. When you drink water it takes 20 minutes to be utilized in your body. Though the amount of water which you need daily depends on your body weight, height and any activity you take part in , but averagely three and half pints of water a day are required by a body. It looks a huge amount but a lot of water will come from your food such as fruits which contain 75 to 90 percent of water.
2 – Carbohydrates
Our body in a way works same as a chemical plant. Means that the food which we eat processes through various types of reactions and then distributed throughout the body so that it can be used immediately or stored for later use.
Carbohydrates are the main energy source for our body. Chemically, carbohydrates are organic compound in which carbon, hydrogen and oxygen bond together in the ratio: Cm (H2O) n where m and n are whole numbers that differ depending on the specific carbohydrate.
Carbohydrates are usually differentiated into two types:
- Simple Sugars (carbohydrates)
- Complex Sugars (carbohydrates)
All carbohydrates are made of units of sugar. Carbohydrates that contain only one unit (Monosaccharide) or two units (disaccharide) of sugar are referred to as simple sugars. In simple sugar processed sugar and sugar from fruits is included. Such type of sugar is used to get instant energy during exercise.
Just using such types of sugars to have endless energy will not work at all because as your sugar level in blood will increase your body will produce more insulin to grab the sugar and dispose it off. Insulin will grab all the sugar and you will get less energy than you started with. That’s why when you eat a chocolate bar you feel great for about 15 minutes, but after that your body will loose energy and you will feel slightly fatigued.
Complex sugars are polymers of the simple sugars or complex carbohydrates are long chains of simple sugar bonded together. Complex sugar we get from the foods like potatoes, bread, pasta, rice, vegetables and fruits.
Difference between simple and complex sugars is that the complex sugars are release at a slower level so you do not get this insulin rush. Complex sugar breaks down lot slower in body that’s why it lasts for longer time in body. These complex sugars or carbohydrates are 100 times better than simple sugars that you use. It’s best that we take around 55% of our daily carbohydrates from complex sugars.
3 – Protein
Protein (nutrient) is made of amino acids that help to build muscle mass. All around the year cells in our body are being replaced, that’s why body needs the protein to complete the task, so that our body can remain fit and healthy. The foods which contain high protein are:
- Egg White
The bigger and leaner your muscles are the higher your basal metabolic rate is. Basal metabolic rate is the amount of calories which your body uses to live for a day. A normal human body’s daily protein need is about 70 to 80 grams. Excessive protein intake will be stored as body fat; you should be looking at 20% of your daily calorific intake to be of protein.
4 – Fat
Fat (disambiguation) is another term for lipid. Using immense fats in your diet can result you obesity, heart disease, Heart attack (disambiguation), and Stroke (disambiguation). But its not like that overall fat is bad for our body. Our bodies do need some amount of fat to process vitamins and minerals and to insulate its inner systems. Fat also provide energy to our body when we do any task which needs physical strength, such as exercise. Cheese, nuts, cooking oil etc. contains high level content of fats.
Here are the three types of fat that we intake from our food:
This is worst type of fat for body and consists of triglycerides . It causes the arteries to clog which results strokes, heart attacks and coronary heart disease.
Polyunsaturated Fat (polyunsaturated fatty acid)
Polyunsaturated fat is having less fatty acid molecules than saturated fat that’s why it’s much better than saturated fat. Omega-3 fatty acid is type of polyunsaturated fat and it’s found only in fish oils. Omega 3 helps in developments of the nervous system and a host of other bodily functions.
Monounsaturated fat contains even more less fatty acids molecules than polyunsaturated fat. It’s best for body than all other 2 fat types. So it’s highly recommended that you have higher intake of monounsaturated fat than the other two fats.
5 – Vitamins and Minerals
Our body needs small amount of vitamins to help the chemical reactions within its cells. There are two kinds of vitamins:
- Fat soluble
- Water soluble
Vitamins (A, D, E, and K) are the fat soluble vitamins and are stored in the fat tissue; if they are not utilized in the body then they can build high levels of toxins in the body.
Vitamin B and C are water soluble vitamins and are excreted by the body if our daily amount of intake is too great.
Dietary minerals are non-organic substances which regulate processes within the body. Minerals in body help to create enzymes, hormones, skeletal bones, skeletal tissues, teeth and fluids.