The 6 Essential Nutrients Our Bodies Need

To maintain good health throughout life, your body needs certain nutrients from food. When you start looking into nutrition, it may seem like you need to eat a lot of different foods but really there are only 6 essential nutrients your body needs to thrive. You may be wondering what are essential nutrients and how can you get more of them into your diet?

The 6 essential nutrients that you need to eat every day are protein, fat, carbohydrates, vitamins, minerals and water. The word “essential” in nutrition means that a nutrient must come from food; the body cannot make the nutrient on its own. These nutrients prevent disease, support growth and help the body maintain good health.

The nutrients can be broken down into two main categories: macronutrients and micronutrients. Water is the only one that does not fall into these two categories. It is not a macro- or micronutrient, but it still is essential for good health.

You need larger quantities of the macronutrients, which include carbohydrates, protein and fat. These nutrients provide the body with calories for energy.

The micronutrients are needed in smaller doses. These are vitamins and minerals. They support metabolism and help the body use energy from food.

Functions of the 6 Essential Nutrients 

Here are some of the benefits and functions of the 6 essential nutrients:

Protein

• Provides the building blocks for every cell in the body
• All hormones and immune cells are made up of protein
• Helps you stay satisfied after meals, may help with maintaining a healthy weight

Carbohydrates

• Provide energy to fuel the body, especially for the brain and nervous system
• Fiber, a carbohydrate, is necessary for good digestion

Fat

• Helps with vitamin and mineral absorption
• Needed to build new cells
• Plays a role in blood clotting
• Anti-inflammatory action of healthy fats can reduce the risk of disease

Vitamins

• There are 13 different vitamins that your body needs to function
• Vitamins are used to support metabolism and use energy from food
• Necessary for vision, healthy skin and strong bones
• Some vitamins work as antioxidants to help reduce the risk of disease and support the health of the immune system

Minerals

• Needed for strong bones and teeth
• Help maintain hydration
• Required for healthy metabolism and immune function
• Used for muscle contraction and nerve signaling
• Maintains a healthy blood pressure
• Necessary to make red blood cells and hormones
• Required for wound healing

Water

• The most essential nutrient, 62% of the body is water
• Can’t last more than a few days without water
• Supports brain function, concentration and energy
• Shock absorber and lubricant
• Helps flush toxins and carry nutrients
• Required for smooth digestion

The 6 essential nutrients play a role in every aspect of how your body functions day to day.

Food List Of Essential Nutrients 

Here is a list of essential nutrients and the foods that you can find them in:

Protein

• Meat
• Chicken
• Fish
• Eggs
• Dairy: milk, yogurt, cheese
• Beans and legumes
• Tofu
• Nuts and nut butters
• Protein powder

Carbohydrates

• Vegetables
• Fruit
• Grains
• Milk and yogurt
• Beans and legumes
• Nuts and seeds
• Sugar-sweetened foods

Fat

• Meat
• Fish high in anti-inflammatory omega-3 fatty acids
• Poultry
• Oils: olive, canola, avocado, coconut
• Butter
• Avocados
• Nuts and seeds

Vitamins

• Vegetables
• Fruit
• Whole grains

Minerals

• Dairy products
• Meat
• Vegetables
• Fruit
• Whole grains

Water

• Water
• Fruits and vegetables
• Tea
• Coffee
• Milk

As you can see from this list of essential nutrients, many foods overlap and contain more than one of the 6 essential nutrients. To meet your daily nutrient needs, you want to eat a variety of foods with a focus on colorful fruits, vegetables, healthy fats and protein.  The most nutritious diet does not eliminate any foods, and instead includes the right balance of all the essential nutrients your body needs.