The 6 Essential Nutrients

A nutrient that can not be synthesized by the body is called Essential Nutrient. This means that you must include this nutrient in your diet (or as a supplement) in order to supply your need for the nutrient so your body can function properly. The 6 Essential Nutrients that your body needs on a daily bases are: Carbohydrates, Fat, Proteins, Water, Vitamins and Minerals. These 6 Essential Nutrients can be divided into two categories:

Macro Nutrients
1. Carbohydrates
2. Fat – Fatty Acids
3. Proteins
4. Water

Micro Nutrients
5. Vitamins
6. Minerals

Macro Nutrients

Macro Nutrients supply your body with energy. Carbohydrates, fats, proteins and water are called Macro Nutrients as they make a large portion of the food we eat.  Energy is measured in calories and is essential for the body to grow, repair and develop new tissues, conduct nerve impulses and regulate life process.

• Carbohydrates are available as starch, fiber and various sugars. Sugar provides energy, but contains no essential nutrients. Good sources of carbohydrates are whole grain breads, muesli, cereals, potatoes, brown pasta, brown rice, root vegetables, fruits and vegetables. 50-60% of the total calories should come from carbohydrates. Learn more about Carbohydrates.

• Fat (Fatty Acids) is more than twice as energy-rich as protein and carbohydrate. Fat is needed for energy and for the body to be able to take up fat-soluble vitamins (vitamins A, D, E and K). Fat is made up of saturated, unsaturated and polyunsaturated fatty acids. Good fat sources are oily fish, rapeseed oil, liquid margarine, low fat margarine and light products of milk, yoghurt and cheese. 30 % of the total calories should come from fats. Notice that maximum 10% of the total fat should come from saturated fat and at least 20% of the total fat should come from unsaturated fat. Learn more about Essential Fatty Acids.

• Proteins are the body’s building materials and are needed for all cells, tissues and hormone productions. The main protein sources are meat, fish, eggs, legumes and dairy products. 10-20% of the total calories should come from proteins. Learn more about Proteins.

• Water is needed for all body functions. Water is found in the body’s cells and transports nutrients to cells and removes toxins from our body. Water regulates the body temperature by our sweat. The food usually contains more than half the water we need. Drink water with all meals but, also drink water between meals if you are thirsty. Remember that water contains no calories. You should drink around 8 glasses of water every day. The water intake depends on the activity you take part in as well as your body weight and your height. Learn more about Water.

Micro Nutrients

Micro Nutrients release the energy in your body. Vitamins and minerals are called Micro Nutrients as they only make a tiny portion of the food we eat, but they are just as important for the body as Macro Nutrients. Together with water, the Micro Nutrients are necessary for the release of the energy, as well as other aspects of chemical changes in your body. They don’t have any calories and don’t supply your body with energy.

• Vitamins are essential for normal metabolism, growth and development, and regulation of cell function. They work together with enzymes and other substances that are necessary for a healthy life. Vitamins are needed to prevent infections, they are important for our night vision and enable the body to clot blood. There are two types of vitamins: Fat-soluble vitamins (vitamins A, D, E and K) which can be stored in the body and Water-soluble vitamins (multiple vitamin B and vitamin C) that should be replenished every day. Learn more about vitamins.

• Minerals are not organic substances formed by plants or animals (unlike vitamins). Minerals are inorganic elements from the soil. Plants absorb minerals directly from the soil, after which they pass through the food chain. Therefore, minerals can be found in water and soil and in root plants and animals. The minerals are classified as major minerals (body requires more than 100 mg/day) and trace minerals (body requires less than 100 mg/day).  Minerals are needed for bones, teeth, blood, normal heart rhythm, cellular metabolism and muscle reflexes. Approximately 4% of the body’s mass consists of Minerals. Learn more about minerals.

You probably get a sufficient quantity of most Micro Nutrients, but pay extra attention to vitamin C and D, Folic Acid, Iron, Zink and Calcium.