A List Of Nutrients That Must Feature In Your Diet!

A carefully planned diet high on certain nutrients is essential for warding off illnesses and promoting strength and fitness.

Nutrients are classified into two categories- 

• Macronutrients: you need lots of these nutrients and they should form the large chunk of your meals

• Micronutrients: you need them in smaller quantities but you have to be sure that you are not missing out on them

A list of Macronutrients your body needs-

Carbohydrates

Carbohydrates are the fuel that keeps your body working. Their basic function is to provide you with the energy to perform your everyday actions. It is instrumental to your brain health as well because this organ requires a huge supply of energy. Good carbohydrates improve digestion and reduce the likelihood of heart diseases.

Sources of carbohydrates-

• Potatoes

• Cereals

• Grains

• Beans 

Proteins

Proteins are the building blocks of every cell. Every substance in your body, from tissues, muscles, organs, hormones, antibodies require proteins to perform at the peak of their capacity. It is essential for the maintenance of your entire body.

Sources of proteins-

• Eggs

• Seeds and nuts

• Legumes and beans

• Soy products

• Poultry 

Fats

Health maniacs may shy away from fats, but your body cannot do without this nutrient. Fats give shape to cells. Without fats, your body will not be able to utilize certain other nutrients such as vitamins and antioxidants. Your nervous system, heart and brain all rely on healthy fats. Fats can also fight off inflammation of the body.

Sources of healthy fats-

• Avocados

• Eggs

• Fish with Omega 3 fatty acids such as mackerel, herring

• Nuts 

Micronutrients that your body needs-

Vitamins

The benefits of vitamins are innumerable. They are responsible for promoting the health of your eyes, bones and skin. They reduce chances of certain kinds of cancer such as prostate, breast and lung cancers. Vitamins bolster your immunity and improve your heart function. There are 13 types of vitamins and you need every one of them.

Sources of Vitamins-

• Milk

• Yoghurt

• Pulses

• Brown rice

Calcium

Your bones and teeth are made of calcium and to maintain their strength and density, you have to consume plenty of calcium. Children too need this nutrient to ensure they grow up with healthy bones. Sufficient doses of calcium can ward off bone-related ailments such as osteoporosis.

Sources of calcium-

• Milk, yoghurt

• Leafy vegetables

• Soya products

• Nuts and seeds

A few other minerals

Like vitamins, minerals too contribute to the healthy and efficient running of all the functions of your body. Iron helps in supplying oxygen to every part of your body. Potassium keeps your nervous system healthy. Zinc boosts your immune system. Phosphorus keeps your bones strong. 

So make sure that your diet is wholesome so that you get the required amounts of these nutrients.