Every nutrient has unique functions, and both deficiencies and excesses can increase the risk of various health issues
Your body needs nutrients not just to grow but to stay healthy and grow physically and mentally. You get nutrients mostly from food that you eat, which comes in the form of macronutrients—carbohydrates, fat, protein, and water—and micronutrients—vitamins and minerals.
According to doctors, every nutrient has unique functions, and both deficiencies and excesses can increase the risk of various health issues.
Important nutrients you need to eat daily
Carbohydrates
Carbohydrates, or carbs, get broken down into glucose and other simple sugars and are important sources of energy to support your brain and body. Carbs usually provide around 4-5 calories per gram.
Carbohydrates are usually found in fruits, vegetables, dairy products, and honey, along with nuts and seeds. An average adult needs around:
- 1.5 to 2 cups of fruit daily
- 2 to 3 cups of vegetables daily
- Three to six servings of whole grains daily
- Three servings of low-fat dairy or nondairy equivalent
- One to three servings of legumes per week
Protein
Proteins are the building blocks of your body and provide essential macronutrients for the smooth workings of your muscle, bone, cartilage, and skin. Made of amino acid chains, protein is an extremely essential nutrient that helps in cell repair, optimal functioning of the immune system, and transporting vitamins, minerals, and oxygen to all parts of your body. Protein is found in:
- Plant sources
- Legumes, whole grains, nuts, seeds, vegetables
- Animal sources
- Eggs, dairy, meat, poultry, fish
- Packaged foods
- Protein powders
While everyone needs protein, it is mostly needed by those who do a lot of physical work, like athletes. It helps in building muscle, preventing muscle loss, healing, and even recovering.
Fats
Also known as lipids, fats 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.
According to experts, 20-35 per cent of your daily calories come from fat. Doctors recommend taking unsaturated fats since they provide essential fatty acids that your body is not able to make on its own. These fats are found in foods like nuts, seeds, fatty fish, and some vegetable oils.
Saturated fats, on the other hand, can also increase your LDL, or bad cholesterol, which leads to various heart diseases.
Vitamins
Experts say vitamins are organic compounds required in your diet in small amounts to help maintain body functions like metabolism, cellular integrity, and even growth.
Vitamins are often classified into two categories: water-soluble vitamins and fat-soluble vitamins. Fat-soluble vitamins like vitamins A, D, E, and K are stored in fat after absorption and play an important role in vision, blood, bone, and immunity. Whereas, water-soluble vitamins like vitamin C and B complex are extremely hard to absorb. Not getting enough vitamins may cause health problems and disease.
What happens when you do not get enough nutrition?
If you are on a restrictive diet or unwell, you may get nutritional deficiencies, which cause issues with absorption, food allergies, and even malnutrition.
For example, having limited sun exposure and a condition that limits fat absorption can increase your risk of vitamin D deficiency. If you are not sure if you are at risk for certain nutrient deficiencies, contact your doctor.
