21/07/2024
the six essential nutrients:
1.Carbohydrates:
Function:
Provide the body's primary source of energy. They are broken down into glucose, which is used for energy by cells, tissues, and organs.
Sources: Bread, rice, pasta, fruits, vegetables, and grains.
2.Proteins:
Function:
Essential for building, repairing, and maintaining tissues. They are made up of amino acids and play a crucial role in producing enzymes, hormones, and other body chemicals.
Sources:
Meat, fish, eggs, dairy products, legumes, nuts, and seeds.
3.Fats:
Function:
Provide a concentrated source of energy, support cell growth, protect organs, and help the body absorb certain vitamins (A, D, E, and K). They are also vital for producing hormones.
Sources: Oils, butter, avocados, nuts, seeds, and fatty fish.
4..Vitamins:
Function:
Organic compounds that are crucial for various bodily functions, including energy production, immune function, blood clotting, and other processes. Each vitamin has specific roles, like vitamin C for immunity and vitamin D for bone health.
Sources:
Fruits, vegetables, dairy products, meat, and fortified foods.
5.Minerals:
Function:
Inorganic elements that support various physiological functions, such as building strong bones (calcium), carrying oxygen in the blood (iron), and maintaining fluid balance (sodium and potassium).
Sources: Dairy products, meat, vegetables, fruits, nuts, and seeds.
6.Water:
Function:
Vital for maintaining hydration, regulating body temperature, transporting nutrients and waste products, and supporting metabolic processes. It makes up a significant portion of the human body.
Sources:
Drinking water, beverages, and water-rich foods like fruits and vegetables.
These six nutrients are essential for maintaining overall health
Here’s a general guideline for the percentage of daily caloric intake from each macronutrient:
Carbohydrates:
Percentage: 45-65%
Role: Primary energy source for the body.
Proteins:
Percentage: 10-35%
Role: Essential for growth, repair, and maintenance of body tissues.
Fats:
Percentage: 20-35%
Role: Important for energy, cell structure, and absorption of fat-soluble vitamins.
For micronutrients, specific percentages aren’t typically provided, but a balanced diet should ensure adequate intake of:
Vitamins and Minerals:
Ensure a varied intake of fruits, vegetables, whole grains, dairy, lean proteins, and nuts to meet daily requirements.
Water:
Recommendation: About 8-10 cups (2-2.5 liters) per day, though this can vary based on individual needs, activity level, and climate.
It’s important to adjust these percentages based on individual health needs, activity levels, and specific dietary requirements.
Consulting with a healthcare provider or a registered dietitian can help tailor a balanced diet to individual needs.
