The 6 Essential Nutrients Your Body Needs

Let’s get back to basics, what are essential nutrients? They are substances that are not synthesized by the body and needs to be consumed in the diet to maintain normal body functioning. Having optimal levels of these essential nutrients ensures maximal biological activity as well. The 6 essential nutrients can be broken down into macronutrients, micronutrients, and water. The macronutrients can be further broken down into carbohydrates, proteins, and fats, while micronutrients are composed of vitamins and minerals.

Carbohydrates

Carbohydrates are the body’s primary source of energy. There are 2 types of carbohydrates, simple and complex. Simple carbohydrates are from sugars, sugar products, and lactose from dairy products. Complex carbohydrates are from grains, pasta, rice, fruits and vegetables. It is best to avoid refined sugars, such as processed and simple sugars as they are not good for the body since they are empty calories, can cause problems with insulin regulation, and increase cardiovascular disease risk factors. Choose whole grains, fruits and vegetables with low glycemic index values to maintain healthy blood glucose levels and reduce cardiovascular disease risk.

Proteins

In order for the body to have building and repair materials, structural elements, and proper immune function among others, protein must be consumed. Protein sources can either be from animal sources or plant sources. Animal sources include meat, fish, dairy and eggs, while plant sources include legumes, nuts, and seeds. It is best to consume lean meat, eggs, and plant sources of protein. Protein is broken down into amino acids in the body. There are a total of 20 amino acids and 9 of them are essential, meaning that they must be consumed in the diet. Vegetarians and vegans need to be more attentive to their protein intake to ensure that they are consuming all the essential amino acids.

Fats

Contrary to popular belief, fats are good! The right type and amount, that is. Fats are another source of energy, provide thermal insulation, cushion your organs, and they are a carrier for fat soluble vitamins. It is important to consume healthy fats such as omega-3 fatty acids foods like fish, as well as nuts, olive oil, and avocados. Minimize saturated fats, which are found in fatty meats and full fat dairy, and trans fats, which are found in processed and fried foods.

Vitamins

Vitamins play a crucial role in many biochemical functions in the body. The fat soluble vitamins are A, D, E, and K, and the water soluble vitamins are the B vitamins and vitamin C. Each vitamin has a specific role in the body and it is crucial to maintain adequate levels. For example, Vitamin C is required for collagen synthesis and collagen is used for connective tissue, blood vessels, and wound healing. Being deficient in Vitamin C can cause scurvy, which causes symptoms such as bleeding abnormalities, decaying teeth, and poor wound healing. Vitamin C is found in a variety of foods, such as citrus fruits, strawberries, peppers and kale.

Minerals

There are two kinds of minerals: macrominerals and microminerals. Macrominerals are either required in larger amounts in the body and/or are present at higher levels. Microminerals are trace minerals so they are required in smaller amounts and/or there are lower levels in the body. Minerals help maintain proper body functions just like vitamins. For example, calcium is the most abundant mineral in the body and it is required for bone mineralization, proper blood clotting, and muscle contraction. Calcium can be found in dairy products, vegetables, and legumes. Calcium deficiency can result in muscle pain and spasms and increases the risk of osteoporosis.

Water

Our minds don’t jump to water when we think about essential nutrients but it is equally important to the other five. Water has many important roles in the body, including hydration, maintaining homeostasis, transportation of nutrients, body temperature regulation, waste removal, and many more. Adults should aim to consume 2-3L of water per day depending on body weight.

So, how does this all tie in with naturopathic medicine? Naturopathic medicine emphasizes on a healthy and balanced diet that has the appropriate amount of each essential nutrient. Ideally it is best to consume these nutrients through food but sometimes supplementation is necessary. Naturopathic doctors can help guide patients in optimizing their diet and advise them when or if they need to supplement.