Every day you consume food to nourish and fuel your body, as eating many different

nutrients that are essential to maintaining optimal health. These are called essential nutrients
and include vitamins, minerals, proteins, fats and carbohydrates. However, some nutrients are
made in the human body, and these are called non-essential nutrients. Although termed non-
essential, they are still required by the body for supporting daily bodily processes. Some non-
essential nutrients are also found in the diet, although many are also made by the body.

Essential Nutrients

You need a variety of proteins, fats and carbohydrates every day because these are the
precursors of energy, amino acids and essential fatty acids, as well as containers of essential
vitamins, minerals, and phytonutrients. This is why it is so important to eat a well-balanced
diet with a variety of nutrient-dense foods -- so that you are able to meet your needs.

Essential nutrients include the following:

Fats

Fats provide energy for the body and are essential to cells. Additionally, some fat sources
contain essential fatty acids that cannot be synthesized in your body and must be consumed in
the diet.

Essential Fatty Acids:

 ?-Linolenic acid (ALA), an omega-3 fatty acid

o Found in fish, flaxseeds and walnuts
 Linoleic acid (LA), an omega-6 fatty acid

o Found in nuts, most vegetable oils and some whole grains

Proteins

In addition to being the precursor for amino acids, proteins make up the structural foundation
of the cells, tissues and organs. But the body needs to consume proteins with enough of the
essential amino acids to synthesize the non-essential amino acids. Proteins are found in plant
and animal foods.

Essential Amino Acids:

 Arginine
 Histidine
 Isoleucine
 Leucine
 Lysine
 Methionine
 Phenylalanine
 Threonine
 Tryptophan
 Valine

Carbohydrates

Some argue that since glucose can be made other ways besides consuming carbohydrates that
it should not be considered essential. Although glucose can be created from amino acids and
glycerol during fat metabolism or during gluconeognensis (a process that occurs during long-
term carbohydrate withholding when the body breaks down protein stores to attempt to
maintain normal brain function) consuming carbohydrates is still the best choice for optimal
health. Mixed complex carbohydrates contain more than just glucose for fuel, they also
contain many essential vitamins and minerals. Good sources of complex carbohydrates
include whole grains, vegetables and fruits.

Vitamins

Found in a variety of foods, especially vegetables and fruits and are key in helping the body
make energy from food.

 Vitamin A (beta-carotene, retinol)

 Vitamin B1 (thiamin)
 Vitamin B2 (riboflavin)
  Vitamin B3 (niacin)
 Vitamin B5 (pantothenic acid)
 Vitamin B6 (pyridoxine)
 Vitamin B7 (biotin)
 Vitamin B9 (folic acid/ folate)
 Vitamin B12 (cobalamin)
 Vitamin C (ascorbic acid)
 Vitamin D (ergocalciferol D2, cholecalciferol D3)
 Vitamin E (tocopherol)
 Vitamin K (naphthoquinoids)

Minerals

Electrolytes and trace elements are the two main groups of minerals. Electrolytes are needed
in larger quantities than trace elements. Electrolytes include sodium, potassium, chloride,
calcium, magnesium and phosphorous. The remaining minerals are trace elements and like
electrolytes are found in a variety of foods.

 Calcium (Ca)
 Chloride (Cl?)
 Chromium (Cr)
 Cobalt (Co)
 Copper (Cu)
 Iodine (I)
 Iron (Fe)
 Magnesium (Mg)
 Manganese (Mn)
 Molybdenum (Mo)
 Phosphorus (P)
 Potassium (K)
 Selenium (Se)
 Sodium (Na)
 Zinc (Zn)
Water

Although not technically a nutrient, almost all bodily processes require a watery environment.
Water hydrates and helps the body absorb food in the intestines, as well as excretes excess
nutrients or toxins.

Non-Essential Nutrients

Non-essential nutrients are still needed every day but you don't have to worry as much about
them because some are synthesized by the body.

Some non-essential nutrients include the following:

Non-Essential Amino Acids

Non-essential amino acids are those amino acids that can generally be synthesized from the

diet when there are enough of the essential amino acids available.

The list of non-essential amino acids includes:

 Alanine
 Arginine
 Asparagine
 Aspartic acid
 L-Cysteine
 Glutamic Acid
 Glutamine
 Glycine
 Histidine
 Ornithine
 Proline
 Selenocysteine
 Serine
 Taurine
  Tyrosine

Some Vitamins

Almost all vitamins are considered essential, but a couple vitamins are actually made in the
body. Conditionally, Vitamin D is a one example since it is synthesized by skin cells using
sunlight. But if there is not enough access to sunlight, you are at risk of not having an
adequate amount for your body. Biotin is also another vitamin that is not essential because it
is made in your intestines by gastrointestinal bacteria. Unless you have digestive diseases, the
lining of you intestines will produce adequate amounts for your bodily processes. Other
vitamins, like vitamin K, are made in the body but there are still some additional daily
recommendations for intake.

Fiber

Dietary fiber is not considered a nutrient but all the same it is essential for your health.
Although it is not absorbed by the human digestive tract, it works by assisting digestion and
helps your body to remove toxins and wastes.

Cholesterol

Cholesterol is also needed for body processes but can be made in the body, as well as
consumed in the diet, thereby not considered essential.

6 Essential Nutrients and Why Your Body Needs Them

There are 6 basic nutrients that can help support your health, even in small amounts. Eating a
balanced diet can help you make sure you’re regularly consuming each one.

Essential nutrients are compounds that the body can’t make or can’t make in sufficient
quantity. According to the World Health OrganizationTrusted Source, these nutrients must
come from food, and they’re vital for disease prevention, growth, and good health.
While there are many essential nutrients, they can be broken into two categories:
macronutrients and micronutrients.

Macronutrients are eaten in large amounts and include the primary building blocks of your
diet — protein, carbohydrates, and fat — which provide your body with energy.

Vitamins and minerals are micronutrients, and small doses go a long way. There are six main
groups of essential micronutrients and macronutrients.

1. Protein
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Protein is having its moment, and not just in the workout community. But all of the hype is
for a good reason. Protein is essential for good health.

Protein provides the building blocks of the body, and not just for muscle. Every cell, from
bone to skin to hair, contains protein.

A startling 16 percent of the average person’s body weight is from protein. Protein is used
primarily for growth, health, and body maintenance.
All of your hormones, antibodies, and other important substances are composed of protein.
Protein is not used to fuel the body unless necessary.

Proteins are made of up different amino acids. While the body can create some amino acids
on its own, there are many essential amino acids that can only come from food. You need a
variety of amino acids for your body to function properly.

The good news is that you don’t need to eat all of the amino acids at once. Your body can
create complete proteins from the foods you eat throughout the day.

Healthy sources

While meat, fish, and eggs are good sources of essential amino acids, you can also get protein
from plant sources like beans, soy, nuts, and some grains. Exactly how much protein you
need daily depends on a variety of factors including how active you are, and your age.

Despite the growing popularity of high-protein diets, there haven’t been enough studies to
prove that they’re healthier or can influence weight loss, according to the Mayo Clinic.

2. Carbohydrates
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Don’t let the low-carb craze fool you. Carbohydrates are necessary for a healthy body. Carbs
fuel your body, especially your central nervous system and brain, and protect against disease,
according to the Mayo Clinic.

Carbohydrates should make up 45 to 65 percent of your total daily calories, according to

the Dietary Guidelines for AmericansTrusted Source.

Healthy sources
Before you reach for the white bread or pasta, keep in mind that the type of carb you eat
matters. Some carbs are healthier than others. Opt for whole grains, beans, and fiber-rich
vegetables and fruits instead of refined grains and products with added sugar.

3. Fats

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Fats often get a bad rap, but recent research has shown that healthy fats are an important part
of a healthy diet.
According to Harvard Medical School, 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.

The Dietary Guidelines for AmericansTrusted Source recommends that 20 to 35 percent of

your daily calories come from fat, but the World Health OrganizationTrusted Source suggests
keeping it under 30 percent of your calories.

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’re also
powerful anti-inflammatories, and they may lower your risk of arthritis, cancer, and
Alzheimer’s disease.

Healthy sources

The most famous 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. You can
find these healthy fats in nuts, seeds, fish, and vegetable oils (like olive, avocado, and
flaxseed).

Avoid trans fats and limit your intake of saturated animal-based fats like butter, cheese, red
meat, and ice cream.

4. Vitamins
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Vitamins are vital for warding off disease and staying healthy. The body needs these
micronutrients to support its functions. There are 13 essential vitamins that the body needs to
function properly, including vitamins A, C, B6, and D.

Each vitamin plays an important role in the body, and not getting enough of them can cause
health problems and disease. Many Americans do not get enough of many essential vitamins.
Vitamins are essential for healthy vision, skin, and bones.
Vitamins may lower the risk of lung and prostate cancer, and they’re powerful antioxidants.
Vitamins like vitamin C boost the immune system and help the body heal.

Healthy sources

If you eat a varied, well-balanced diet full of vegetables and fruits, and have a normal and
healthy functioning digestive tract, you likely don’t need to take vitamin supplements.

5. Minerals
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Much like vitamins, minerals help support the body. They’re essential for many body
functions, including building strong bones and teeth, regulating your metabolism, and staying
properly hydrated. Some of the most common minerals are calcium, iron, and zinc.

In addition to strengthening bones, calcium helps with nerve signal transmission, maintaining
healthy blood pressure, and muscle contraction and relaxation. Iron supports your red blood
cells and hormone creation, while zinc boosts your immune system and wound healing.
6. Water

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You can go for weeks without food, but you can’t last more than a few days without water.
Water is absolutely crucial for every system in your body. It’s also the main thing you are
made of. About 62 percent of your body weight is water.

Water improves your brain function and mood. It acts a shock absorber and a lubricant in the
body. It also helps flush out toxins, carry nutrients to cells, hydrate the body, and prevent
constipation.

Even mild dehydration can make you feel tired and impair your concentration and physical
performanceTrusted Source.

Healthy sources

You don’t have to chug water to stay hydrated. Fruits and vegetables can also be a great
source. Munch on some spinach or watermelon to stay hydrated.

The best way to know if you’re properly hydrated is the color and volume of your urine. If
your urine isn’t frequent and pale yellow or nearly clear, you need more water
Krill Oil vs Fish Oil: Which Is Better for You?Like fish oil, krilequal. Here's a look at
which is better for your health.
17 Scienc
Nutrition and development
Nutrition is a critical part of health and development. Better nutrition is related to improved infant,
child and maternal health, stronger immune systems, safer pregnancy and childbirth, lower risk of
non-communicable diseases (such as diabetes and cardiovascular disease), and longevity.

Healthy children learn better. People with adequate nutrition are more productive and can
create opportunities to gradually break the cycles of poverty and hunger.

Malnutrition, in every form, presents significant threats to human health. Today the world
faces a double burden of malnutrition that includes both undernutrition and overweight,
especially in low- and middle-income countries. There are multiple forms of malnutrition,
including undernutrition (wasting or stunting), inadequate vitamins or minerals, overweight,
obesity, and resulting diet-related noncommunicable diseases.

The developmental, economic, social, and medical impacts of the global burden of
malnutrition are serious and lasting for individuals and their families, for communities and
for countries.