6 essential nutrients your body requires to function properly

6 essential nutrients
Photo by Ponyo Sakana from Pexels

The human body does not have the capability to produce everything it needs to remain fit and healthy. There are six significant nutrients we consume via dietary sources to ensure good health. The essential nutrients play a key role in promoting growth, supporting reproduction, and fighting diseases. Today we’ll discuss in detail about these nutrients and where to find them.

What are the six principal nutrients?

The six vital nutrients are minerals, vitamins, water, fats, carbohydrates, and proteins. Keep reading the article to know all about their sources and health benefits.

  1. Vitamins:

Vitamins have a wide range of advantages. If you consume fruits, lean meat, and vegetables regularly, your body gets adequate vitamins.

We should enhance vitamin intake to:

  • Keep the skin healthy
  • Build immunity
  • Better functioning of the nervous system
  • Delay and prevent cancers
  • Aid absorption of calcium

Health benefits of vitamins:

  1. Water

Every single cell in the human body relies on water to function. It is the most important nutrient is we can survive just a few days without it. The best way to assure your body gets sufficient water is by drinking unsweetened, natural water.

Some reasons to drink plenty of water:

  • Flush out toxins
  • Transport nutrients throughout the body
  • Stay hydrated
  • Prevent constipation
  • Aid digestion
  • Keep headaches at bay
  • Look after the kidneys
  1. Minerals

Calcium, sodium, magnesium, phosphorus, chloride, sulfur, and potassium are the major minerals necessary for optimal health. Iron, zinc, iodine, manganese, selenium, copper, fluoride, and chromium are the trace minerals. Eat vegetables, leafy greens, dairy products, red meat, whole grains, egg yolks, and red meat to ensure ample mineral intake.

Minerals help us in the following ways:

  • Strengthen bones
  • Keep skin, nails, and hair healthy
  • Better bone health
  • Prevent tooth decay
  • Boost immunity
  • Help in blood clotting.
  1. Fats

Fats give us energy and assist the body in carrying out basic functions.

Advantages of good fat:

  • Cell growth
  • Muscle movement
  • Brain function
  • Hormone production
  • balance sugar 
  1. Carbohydrates

Carbohydrates are starches or sugars that give energy to the tissues and cells. They are present in adequate amount in white bread, brown rice, barley, fruits, quinoa, oatmeal vegetables, and pasta.

Why does the body require complex carbohydrates?

  • Strengthens the immune system
  • Betters digestive function
  • Improves brain function
  • Gives us energy for doing activities 
  1. Proteins

Protein is a macronutrient without which the body will face several problems. Fish, nuts, eggs, soy, beans, turkey, chicken, and dairy products are some great sources of protein.

How is protein beneficial for us?

  • For development and growth of muscles, skin, hair, and bones
  • Forming hormones, antibodies and other substances
  • Acting as a fuel source for our cells


A balanced diet is one that ensures your body gets all of the above-mentioned nutrients daily. So, plan your meals accordingly and you’ll feel more active, energetic, and healthier.

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