Understanding precisely what and how much nutrients the body needs daily is both a simple and complex matter. In our earlier years, we were always reminded of the importance of our five a day.
We were consistently taught that consuming plenty of fruits and vegetables every day will allow us to grow big and strong but we were never told why...
In this case, the why is very important. Knowing why we need to consume a wide array of nutrients daily and knowing what may occur if we don't can massively increase the chances of us doing so.
With that being said, vitamins and minerals are not the only essential nutrients we must receive, in fact, there are 6 essential nutrients we must consume daily for an optimized bodily state.
These 6 essential nutrients are deemed essential as the body simply cannot produce them itself, therefore, they must be taken in through food. So, without further ado, allow me to present and discuss the importance of the 6 essential nutrients.
For those of us who are fortunate enough to have access to clean drinking water, there is no excuse as to why so many of us go the day dehydrated. Let's take a look at what this colorless, odorless fluid does for our health.
A commonly asked yet not concluded question. This question has baffled the scientific community as there truly isn't a straight answer.
Some experts suggest 3 liters, others might state 2 or 1.5 a day. The fact of the matter comes down to this, you should opt to drink when thirsty.
If you aren't thirsty, the consumption of water is essentially useless as your body will just expel it through your urine. If you are thirsty, this is a sign of dehydration and this is when water should be consumed.
At this point, you should know and understand just how important vitamins are to our health. They assist with very unique tasks around the body that no other nutrients can compete with but what precisely do they do? Let's find out.
Vitamins are an incredibly potent array of nutrients, so much so that the body only requires small amounts. This is precisely why vitamins are in the family of micronutrients.
How much vitamins you need daily is very hard to calculate, this is because there are so many different vitamins needed. There are 13 vitamins essential to the body.
With that being said, consistency is key. Opting for a bowel filled with numerous different fruits and vegetables is a great way to start. Also, remember that some vitamins are less commonly found therefore finding specific foods and drinks is important for a complete intake of essential vitamins.
Minerals, perhaps the most under-consumed nutrient on this list, why? This can be attributed to the fact that not many people understand what food sources contain them! Allow me to explain why minerals are so essential for our health!
Like vitamins, minerals are also micronutrients. They are only needed in small amounts. Unlike vitamins, minerals are a little bit harder to obtain as they are found in fewer food sources.
To effectively consume enough minerals daily, you should opt for foods such as leafy greens, nuts, garlic, kale, green tea, black tea and white tea.
There are other food sources containing minerals, these, however, are packed with minerals and offer a better choice. By aiming for a small serving of these per day, you'll effectively provide the body with an adequate level of minerals.
Fats are perhaps one of the most negatively viewed macronutrients. Most people would rather view this nutrient as an extremely detrimental component as opposed to what it is - essential! Let's dive in and take a closer look at what fat has to offer!
You may be surprised to hear that fats should take up around 20-35% of your overall daily calories.
As it turns out, fat is not only beneficial to the body but essential! The benefits fat can provide for us far outweigh the list put together above meaning you must ensure you are getting enough. If you are a food lover and must have flavor to enjoy your food like me, then try looking at recipes that have an aim at increasing your daily consumption of essential nutrients, while keeping in mind that eating good tasting food is just as important to keep a steady and ongoing diet.
To further ensure you are consuming the right fat sources, opt for foods such as nuts, olive oil, dark chocolate, chia seeds and avocados!
Like fats, carbohydrates are often viewed as extremely useless and good for nothing. Regardless of common health myths surrounding this macronutrient, carbs are very important for the brain and body! Let's see just how important!
Deciding how much you should consume per day heavily depends on the type of carbs you tend to go for. There are two types, simple carbohydrates and complex carbohydrates.
Simple carbohydrates are foods containing massive amounts of artificial sugars. These sugars are fast-acting meaning they digest quickly.
Complex carbohydrates are different, they do not deliver sugar to the body, they do, however, get converted to it by the body when consumed. This is precisely why complex carbohydrates provide a much longer-lasting energy source.
All in all, carbohydrates should take up around 45 to 65% of your daily caloric intake.
Perhaps one of the most glorified nutrients and for good reason. Protein is a label given to a wide array of amino acids. These amino acids assist with a number of important roles around the body, let's take a look at some!
The subject of how much protein you need a day has been massively discussed in recent years. It would seem that the answer is much lower than you might think.
The more is better mentality has more than flooded the minds of those desperate to build muscle, however, the body does not work this way.
0.6 to 0.7 grams of protein per pound of bodyweight seems to be a good basis to utilize and can be deemed a relatively effective dosage.
When striving for the healthiest diet plan possible, it's important that you know and understand that more is not always better, especially when it comes to the body.
Moderation is key and this rule should be applied to all areas of your life when referring to the body and its health.
Consuming too many nutrients can cause issues and not consuming enough nutrients can cause issues. This factor is the key and should be applied when deciding to go with a healthier lifestyle.
All in all, as long as you consume an adequate amount of essential foods daily, your body should be able to effectively and efficiently carry out its tasks perfectly.
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