A balanced diet is the key to good health as it ensures that
all the essential nutrients are supplied to the humans through the dietary
sources only and they do not have to rely upon supplements to fulfill their
needs. It is important for every person to know which nutrients are essential
for them so that they can have enough of them and keep in a good state of
health. Moreover, a balance has to be achieved amongst the nutrients because
too little or too much of them could result in problems, while the right one
would result in optimal health.
10. Iodine
Iodine is a mineral which is considered vital because it
plays an important role in hormone synthesis in the body. It is particularly
important for pregnant women as it aids the development of brain of the unborn
child as well as lowers the risk of stillbirth and miscarriage. A minimum
requirement of 200-300 micro grams is to be fulfilled in case of pregnant
women. Seafood, eggs, fish, cranberries and seaweed can be eaten to fulfill the
requirement of iodine.
9. Dietary Fiber
Next on the list of top 10 most essential nutrients for your
body health is dietary fiber, which is very significant for preventing
constipation and regulating bowel movements. It also has a wide range of
benefits such as controlling blood sugar and cholesterol levels as well as maintaining
healthy weight, which reduces the risk of obesity, diabetes, cancer and heart
disease. Dietary fiber is abundant in whole grain cereals, flaxseeds, mustard
greens, turnip greens, black beans and raspberries.
8. Essential fatty acids
Omega 3 fatty acids are the healthy fatty acids which provide
good heath and prevent occurrence of disease, both of the body and the brain.
These acids also lower the risk of heart disease and obesity and are good for
eyes, hair and skin. On the other hand, saturated fats and trans fats are
harmful for the body. At least 1-2 tablespoons of essential fatty acids need to
be taken by a person and they come in the form of extra virgin olive oil,
coconut oil, walnut oil and sesame oil.
7. Iron and Zinc
Iron can be regarded as a vital nutrient for good health,
though it is more important for women rather than men because of its direct
relation with the menstrual health of a woman. Deficiency of iron can lead to a
host of health problems such as weakness, fatigue, pale complexion and hair
loss. A woman requires 18 mg RDA of iron before she stops menstruating, while
the RDA for men as well as post menopausal women is 8 mg daily. Leafy greens,
beans, nuts and seeds and fruits offer a hefty dose of iron.
6. Vitamin A
Vitamin A is one of the most important vitamins, which plays
a crucial in promoting eye health in addition to making bones and teeth
stronger and skin healthier. It also enhances the immunity and promotes
cellular growth. The food sources of vitamin A are papaya, watermelon, carrots,
apricots, sweet tomatoes, milk, tomatoes, guava and fortified cereals.
5. Magnesium
Next on the list comes magnesium, which is as crucial as
calcium and vitamin D for the growth and strength of bones. It also reduces the
risk of development of cancer. A daily requirement of more than 500 mg is
suggested for both men and women. Leafy, green vegetables, milk and nuts and
grains are some good sources of magnesium.
4. Calcium
Calcium is another chief nutrient needed to maintain good health
of teeth, bones and nervous system. The RDA of calcium for an average adult is
1000-1200 mg and the food sources which fulfill the requirement of dietary
calcium include dairy products, sea vegetables and dark green vegetables such
as kale and broccoli.
3. Vitamin B12
Vitamin B12 is required by the body because it keeps nervous
system in good health as well as enhances the formation of red blood cells. Its
deficiency can result in problems such as fatigue, memory loss, depression,
pale skin and mood swings. The RDA of this nutrient is 1.5 microgram and it can
be obtained from eggs and meats while vegetarians may have to depend upon
supplements.
2. Vitamin C
Vitamin C has antioxidant properties, which enable it to
prevent damage caused by free radicals. It also improves the absorption of iron
and lowers the risk of various kinds of cancers. Citrus fruits, mustard greens,
cauliflower, kiwi, red peppers and kale are the food sources of this nutrient.
1. Protein
Protein is one of the most useful nutrients for the body,
with the RDA of protein being 55 g for men and 45 g for women. Proteins make
the building blocks for the body, which makes it an extremely essential
nutrient. You can obtain hefty doses of this nutrient by consuming food items
such as eggs, milk, yogurt and cheese, peas, beans and legumes and nuts and
seeds.
All these nutrients need to be included in your daily diet to
ensure healthy and happy living.
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