Hey Viewers!
Your body requires certain vital nutrients in order to thrive and survive.
Without sufficient quantities of these nutrients, your body’s processes would run less efficiently
or shut down entirely.
But, your body cannot make these nutrients on their own and so you need to obtain them
from external sources, such as food and supplements.
In today’s video we will tell you what these vital nutrients are and how each of them are
important for your body.
From Proteins, fats, Carbohydrates to different types of Vitamins, Minerals and many more.
Keep watching till the end to find out what they are.
Before we begin, let’s clear up what we mean when we say nutrients.
Well, all nutrients can be broken down into two groups: macronutrients and micronutrients.
As the names suggest, Macronutrients are needed by your body in larger quantities while Micronutrients
are needed by your body in smaller quantities.
Broadly there are three types of macronutrients - Proteins, Carbohydrates and Fats.
There are two types of micronutrients which are Vitamins and Minerals.
These macro and micro nutrients are further divided into more and more categories but
we won’t get into those now.
So without further ado, let’s begin!
Proteins: Protein is one of the most important nutrients your body requires to survive.
Although, recently it has become quite popular among fitness enthusiasts, bodybuilders and
people who want a great body.
In fact, a study showed that over 25 percent of people who go to the gym use some form
of protein supplement.
That being said, protein has many more functions than just simply building muscle.
Importance of Proteins:
Every cell in your body contains a certain amount of protein.
In fact, your hair and nails are mostly made of protein.
Your body uses protein to build and repair tissues.
Red blood cells contain a protein compound that carries oxygen throughout the body.
This helps supply your entire body with the nutrients it needs.
About half the dietary protein that you consume each day goes into making enzymes, which helps
you digest food and make new cells and body chemicals.
Protein also plays an important role in hormone regulation, especially during the transformation
and development of your cells during puberty.
It is also an important building block of bones, muscles, cartilage, skin, and blood.
Studies have shown that taking up to twice the recommended dietary allowance of protein
is safe and a good goal for those looking to achieve the optimal intake.
This number roughly translates to anywhere from 15 to 25 percent of daily caloric intake.
Sources and what to avoid:
There are plenty of different sources of protein that you can get from your diet without compromising
your health.
In fact, over the course of the last few years, dietary guidelines have begun to shift from
recommending specific percentages to eating healthier protein sources.
After all, you don’t want to consume a lot of protein through unhealthy food options.
Foods like lean meat, poultry and fish are rich in protein.
Eggs, dairy products like milk, yoghurt and cheese are also good sources.
While different meats and dairy products contain a lot of high-quality protein, you can also
find protein in plant-based foods.
For instance, you can find it in legumes, seeds, nuts and vegetables.
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Carbohydrates: Carbohydrates or Carbs have been demonized as unhealthy and fattening.
But they are critical to the functioning of your body.
While there are carbs that are not good for you, there are certain carbs which are actually
good for your health.
Importance of Carbohydrates:
Carbs are broken down into glucose which is the primary source of fuel for your body and
brain.
So, you want to be taking in enough carbohydrates through your diet.
Not only do carbs provide energy for your body, but they also help stabilize your blood
sugar levels and preserve muscle mass by preventing the breakdown of proteins for energy.
As we mentioned before there are good carbs which are called Complex Carbohydrates and
then there are bad carbs which are known as Simple Carbohydrates.
Complex carbohydrates are good for you because they are long complex branches and take longer
to digest and break down.
This can help you feel fuller for longer and keep your blood sugar levels normal.
Complex Carbs can help in weight loss as well.
On the other hand, Simple carbohydrates are rapidly broken down by your body and can cause
blood sugar spikes.
Eating too much of these simple carbohydrates can result in inflammation.
Sources and What to Avoid
The best forms of complex carbohydrates are green leafy vegetables like broccoli and spinach,
fruits like apples, berries, and bananas, nuts like almonds and walnuts, beans
and whole grains like quinoa and buckwheat.
The carbohydrates that you should avoid are simple carbs like soda, foods full of processed
sugar like donuts and cookies, white bread, white rice, pasta and processed foods.
Fats: Fats are another essential nutrient that often get a bad rap.
But recent research has shown that healthy fats are an important part of a healthy diet.
The negative connotation has led to a lot of low-fat or non-fat food options entering
the marketplace, stripping certain foods of much of their nutritional value.
For instance, when you consume low or non-fat yogurt, you are digesting a highly processed
and sugar added product.
On the other hand, full-fat yogurt supplies you with a low sugar option that requires
little processing, meaning it contains more healthy bacteria to balance gut flora.
Importance of Fats:
Fat supports many of your body’s functions such as vitamin and mineral absorption, blood
clotting, building cells, and muscle movement.
Yes, fat is high in calories, but those calories are an important energy source for your body.
Including healthy fats in your diet can help you to balance your blood sugar, decrease
your risk of heart disease and type 2 diabetes, and improve your brain function.
They are also powerful anti inflammatories and can even lower your risk of arthritis,
cancer and Alzheimer’s disease.
The most popular unsaturated fats are omega-3 and Omega-6 fatty acids.
Unsaturated fats are important for your body as they provide essential fatty acids your
body can’t make.
They serve various functions including helping protect your nerves, build cell membranes
and maintain the immune, endocrine , and respiratory systems.
Sources and What to Avoid:
The best sources of healthy fats are nuts, avocado, dark chocolate, seeds, fish and vegetable
oils like olive, sunflower and canola.
The fats that you should avoid are trans fats.
They appear in fried and deep fried foods like French fries, doughnuts, burgers, margarine,
baked goods like cookies, cakes, pastries and processed foods like crackers and chips.
Vitamins: Vitamins are micronutrients which are vital for warding off diseases and staying
healthy.
There are 13 essential vitamins that your body needs to function properly including
Vitamin A, B, C ,D and E. Each vitamin plays an important role in your body, and not getting
enough of them can cause health problems and diseases.
Importance of Vitamins:
B complex vitamins, which include B12, B6, and folate help to increase your energy, support
good mental health, and create red blood cells.
Vitamin C is a powerful antioxidant which helps to support your immune system.
Since it also plays a key role in collagen production, this vitamin promotes good joint
and skin health as well.
Your body needs enough vitamin D in order to absorb calcium.
Although vitamin D does not naturally occur in many food sources, you can buy foods like
orange juice, cereal, and milk that are fortified with this important vitamin.
Like vitamin C, vitamin E is also a strong antioxidant, so it can help support your immune
system.
It is also needed to help protect your nervous system.
Sources:
The best sources of vitamins are mik, cheese, yoghurt, poultry, fish, whole grains, green
leafy vegetables like broccoli and spinach, eggs, soybeans and pure orange juice.
Minerals: Much like vitamins, minerals are also important for helping your body function
properly and stay healthy.
Some of the most common minerals are calcium, iron, magnesium and Sodium.
Each mineral has a different function.
Iron, for example, is key to blood production and calcium.
Apart from strengthening your bones calcium also helps with nerve signal transmission,
healthy blood pressure, muscle contraction and relaxation while zinc boosts your immune
system and wound healing.
Phosphorus strengthens your bones and teeth, and magnesium is a crucial component of more
than 300 reactions in your body.
It’s needed for making protein, muscle contraction, nerve transmission and immune system healthy.
Potassium promotes muscle strength and keeps your heart, kidneys, and nervous system functioning
properly.
Sodium is needed for proper fluid balance, nerve transmission, and muscle contraction
Sources:
The best sources of minerals are yogurt, cheese, milk, green leafy vegetables, fruits, iodized
salt, red meat, nuts and legumes.
Does your daily diet include all the vital nutrients?
Which nutrients do you miss out on the most?
Let us know in the comments section below!