Our body is like a complex machine. To function at optimal parameters, we must provide it with all the substances it needs. These substances are actually nutrients obtained from meat, grains, fruits and vegetables, necessary to give us the energy we need to carry out our daily activities. In addition, it helps to keep us healthy and protects us from diseases. Find out which are the most essential nutrients for our health and what role they play in the body.
Proteins – the team of super-strong builders
The body needs 0.8-2.2 grams of protein per kg of body. The secret of a healthy body lies in the optimal dosage of proteins. Proteins are building blocks of amino acids, a kind of super-powerful builders responsible for building and repairing tissues in the body, including muscles, skin, hair and bones. They are also important for stimulating immune function and production of enzymes and hormones. As a rule, we find them in meat, fish, eggs, dairy products, legumes and nuts. When we fail to ensure our optimal intake of protein from food, we can choose supplements in the form of proteins either of animal origin, whey or vegetable.
Carbohydrates – the body’s main fuel
Carbohydrates are considered the main source of fuel for the body. They break down into glucose, which is then used by cells to produce energy. Carbohydrates are usually found in cereals, fruits and vegetables, but also in dairy products. The role of carbohydrates is not limited to providing energy. But also to stabilize blood sugar levels and maintain muscle mass by preventing protein breakdown.
Fats – for a healthy heart
We all know what they say about fats: they’re not healthy at all. The reality is that certain fats, the healthy ones, such as the saturated fats found in red meat or dairy products, and the unsaturated fats found in olive oil, avocados or nuts and seeds, are essential for the body. Of course, consumed in moderation. Fats give us energy, protect our internal organs and heart, and help us absorb fat-soluble vitamins. At the same time, they also play an important role in the prevention of heart disease, brain function and hormone production.
Vitamins and minerals – for optimal health maintenance
To maintain optimal health, we need vitamins and minerals. These micronutrients play a vital role in various body functions, including immune function or energy production. We find them in fruits, vegetables, dairy, meat, eggs and nuts and we need to consume them daily.
Water – a neglected nutrient, but the most important for the body
There are studies that have shown that our body can survive for a long time without food. But not without water. Water is an indispensable nutrient for life, without which we could not survive. Up to 75% of body mass is water. Just a few days without hydration is enough for the body to suffer. Water is essential for digestion, temperature regulation, elimination of toxic waste from the body, being the basis of every cell.
How do we get all the essential nutrients for health? Eating a balanced and varied diet and taking quality supplements when the situation calls for it. The varied and regular consumption of fruits, vegetables, whole grains, proteins and healthy fats will provide us with all the nutrients our body needs. It is also necessary to limit the consumption of sugar and processed foods, so that the nutrients can be fixed in the body and keep us full of energy.
