World Food Day, observed every year on 16 October, highlights the global issue of hunger and the importance of ensuring access to nutritious food for all. A balanced diet rich in essential nutrients is important for maintaining good health and well-being. Our body requires many types of nutrients and some of them are very important for best health. Their deficiency can also cause serious health problems. We have listed some key nutrients that should not be lacking in your body.
Read also: World Food Day 2024: Shocking facts about global hunger and how we can help reduce it
Here are the essential nutrients your body always needs:
1. Protein
Protein is essential for building and repairing tissues throughout the body, including hair, skin and nails. It is also important for keeping bones and muscles strong. Good sources of protein include lean meats, poultry, fish, eggs, legumes, beans and tofu.
2. Carbohydrates
Carbohydrates provide energy to the body. These are classified as complex and simple carbohydrates. Complex carbohydrates, found in whole grains, fruits and vegetables, provide sustained energy and are rich in fiber. Simple carbohydrates, found in refined grains and sugary foods, should be consumed in moderation.
3. Fat
Healthy fats are essential for a variety of bodily functions, including hormone production, cell growth and nutrient absorption. Good sources of healthy fats include avocado, nuts, seeds and olive oil.
4. Vitamin
Vitamins are essential micronutrients that play important roles in various bodily functions. Some essential vitamins for overall health include:
- Vitamin A: Found in carrots, sweet potatoes, spinach and kale. It is important for vision, immune function and cell growth.
- Vitamin C: Found in citrus fruits, berries and tomatoes. It is an antioxidant that helps protect cells from damage.
- Vitamin D: Found in sunlight and fortified foods like milk and grains. It is essential for calcium absorption and bone health.
- Vitamin B12: Found in meat, poultry, fish, and fortified cereals. It is important for red blood cell production and nerve function.
Also read: 7 healthy diet tips for children to avoid micro-deficiency and ‘hidden hunger’
Eating a balanced diet can give you proper nutrition.
Photo Credit: iStock
5. Mineral
Minerals are inorganic substances that are essential for various bodily functions. Some essential minerals include:
- Iron: Found in meat, poultry, fish and fortified cereals. It is essential for red blood cell production and oxygen transport.
- Calcium: Found in dairy products, leafy vegetables and fortified foods. It is essential for bone health.
- Potassium: Found in bananas, potatoes and spinach. It is important for blood pressure regulation and muscle function.
- Magnesium: Found in nuts, seeds and whole grains. It is important for many bodily functions, including muscle and nerve functions.
Also read: Food authority warns against artificial ripening of fruits using calcium carbide
ensuring adequate nutrient intake
To make sure you are getting enough of these essential nutrients, it is important to eat a balanced and varied diet. Include plenty of fruits, vegetables, whole grains, low-fat protein sources, and healthy fats. If you are concerned about your nutrient intake, consider consulting a registered dietitian or health care professional.