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6 essential nutrients your body needs to function properly

The human body cannot produce all the nutrients it needs to function properly, and according to the "medicalnewstoday" report, there are 6 essential nutrients that the body needs through food sources to maintain optimum health. The six essential nutrients are "vitamins, minerals, proteins, fats, water and carbohydrates."

1 vitamins

A diet rich in vegetables, fruits, and lean protein should provide a person with plenty of vitamins.

Vitamins are micronutrients that offer a host of health benefits, including:

Strengthening the immune system.

Help prevent or delay some types of cancer, such as prostate cancer.

Strengthen teeth and bones.

Helps absorb calcium.

Maintain healthy skin.

Helping the body to metabolize proteins and carbohydrates.

Support healthy blood.

Helping the brain and nervous system.

Usually, a person who follows a diet rich in vegetables, fruits, and lean protein can get all the vitamins they need in their food, however those who eat less fruits and vegetables, and those with digestive problems may need to take vitamin supplements to reduce or Avoid deficiency.

2 minerals

Minerals are the second type of micronutrient, and there are two groups of minerals: the main and trace minerals, and the body needs a balance of minerals from both groups for optimal health.

The main minerals are:








The main minerals help the body do the following:

Water levels balance.

Maintain healthy skin, hair and nails.

Improve bone health.

3. Protein

Protein is one of the macronutrients that every cell in the body needs to function properly, and proteins perform a variety of functions, including:

Ensure the growth and development of muscles, bones, hair and skin.

Formation of antibodies, hormones and other essential substances.

They act as a source of fuel for cells and tissues when needed.

And anyone can take protein through their diet, and the following foods are good sources of protein:

Red meat (use less and opt for lean cuts).

Poultry, including chicken and turkey.

Fish and other seafood.

Beans and legumes.


Dairy products.



Some grains, including quinoa.

Although meat and fish tend to have the highest levels of protein, vegetarians can get enough protein from various plant products.

4. Fat

People often associate foods high in fat with poor health, yet a person needs some fats to help maintain optimal health.

Fats provide the body with energy and help it perform a range of functions. However, it is necessary to eat healthy fats, such as monounsaturated and polyunsaturated fats, and limit or avoid saturated and trans fats.

Healthy fats help with the following functions:

Cell growth.

Blood clot or thrombus.

Building new cells.

Reducing the risk of heart disease and type 2 diabetes.

Muscle movement.

Balance blood sugar.

Work of the brain.

Absorption of minerals and vitamins.

Hormone production.

Immune function.

5. Carbohydrates

Carbohydrates are essential for the body, and they are sugars or starches that provide energy for all cells and tissues in the body. There are two different types of carbohydrates: simple and complex. People should limit their intake of simple carbohydrates, such as white bread, pasta and rice, however the body needs complex carbohydrates to support the following:

immune system.

Brain function.

Nervous system.

Energy to get the job done.

Digestive function.

The Dietary Guidelines for Americans recommend that a person consumes 45-65% of their daily calories from complex carbohydrates.

6. Water

The human body consists mostly of water, and every cell requires water to function. Water helps in several functions, including:

Flush out toxins.

Shock absorbers.

Nutrient transport.

Prevent constipation.


Also, one can get an additional amount of water by eating fruits that contain a large amount of water.