Basic and complete discovery of nutrients

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For the body to stay healthy and function at its best, it always needs a lot of essential nutrients, such as calcium, phosphorus, selenium, other vitamins and minerals. However, how to properly supplement nutrients is not known to everyone.

1. Macronutrients and micronutrients

Each type of food provides our body with a variety of different nutrients and offers great benefits, such as providing essential energy for activities or protecting and increasing enhance the growth of the body.
Normally, macronutrients will include carbohydrates, proteins and fats. These are all nutrients that you should consume in relatively large amounts through your daily diet.
For the group of micronutrients will include mainly vitamins and minerals. These types of nutrients are also very important for the body, so you need to supplement them in sufficient amounts for the body to function properly.

2. Carbohydrates, proteins and fats (macronutrients)

Below are detailed information about the macronutrient group, including:
Carbohydrate: This is an extremely important nutrient, helping to provide the necessary energy for the body. You can get carbohydrates through starchy foods, such as rice, potatoes, bread, breakfast cereals, and pasta. In addition, carbohydrates also exist in simpler forms of sugars and are commonly found in vegetables, fruits, and milk. Fiber: A term used for carbohydrates that cannot be digested by the body. Fiber plays a very important role in our health. It has the potential to significantly reduce the risk of several diseases, such as type 2 diabetes, heart disease and colon cancer. In addition, fiber also contributes to improving the health of the digestive system, thereby reducing constipation. The richest sources of fiber mainly come from breakfast cereals, whole-wheat pasta, whole-grain breads, beans, vegetables and fruits. Protein: This nutrient enhances many essential amino acids that the body cannot make on its own. You can get protein through your daily diet. Overall, protein is essential for normal growth and maintenance of good health. In addition, it also contributes to providing energy for the body's vital activities. You can increase your protein intake by eating a variety of foods such as fish, eggs, meat, grain products (such as bread), dairy foods, soy products, beans. and nuts. Fats: Helps provide essential fatty acids that the body cannot produce on its own. Furthermore, fats, like other nutrients, provide the body with an abundant source of energy for a variety of bodily processes, while maintaining the normal structure of cells. You can get more fat through foods like meat, meat products, oily fish, dairy foods, nuts and avocados.

3. B vitamins, folate and vitamin C (water-soluble vitamins)

In general, water-soluble vitamins are not normally stored in our bodies. If you have more of this vitamin than you need, your body will get rid of some of the extra vitamin through your urine. Typically, water-soluble vitamins will include vitamin B1, vitamin B2, vitamin B3, vitamin B6, vitamin B12, vitamin C, and folate.
Vitamin B1 (Thiamin): This vitamin helps the body release energy from food. In addition, it also helps the heart and nervous system work healthier. You can find sources of vitamin B1 through foods like bread, nuts, breakfast cereals, beans, peas, and pork. Vitamin B2 (Riboflavin): Helps the body release energy from food and protects for a healthy skin. Moreover, it also improves the functions of the nervous system and reduces fatigue. Food sources of vitamin B2 typically include eggs, milk, dairy products, breakfast cereals, offal, oily fish (such as sardines and mackerel), almonds, and mushrooms. Vitamin B3 (Niacin): This vitamin also has the same role as vitamin B2, helping to release energy from food and maintain a normal skin. It also plays an important role in improving nervous system function and helping to reduce fatigue. You should get more vitamin B3 through the following food sources: Poultry, meat, shellfish, fish, brown rice, quinoa, whole wheat pasta, bread, peanuts and sesame seeds. Vitamin B6: Promotes the body to produce more red blood cells and transport oxygen throughout the body. Besides, vitamin B6 also helps increase the resistance of the immune system, regulate hormones and minimize fatigue. Foods rich in vitamin B6, include fish, meat, poultry, egg yolks, breakfast cereals, soybeans, yeast extract, sesame seeds, vegetables, and some fruits (e.g. avocados, bananas, and bananas). green pepper). Vitamin B12: Like vitamin B6, vitamin B12 also helps the body produce more red blood cells, carries oxygen throughout the body, and improves immune system health. You should get more vitamin B12 into your diet through foods like eggs, milk, shellfish, fish, meat, cheeses, shiitake mushrooms, yeast extracts and breakfast cereals. Folate/folic acid: This is considered one of the nutrients that are very important for the normal development of the nervous system in the fetus. Therefore, pregnant women should increase folate in their special diet through foods such as brown bread, green vegetables, organs, peas, oranges, berries and cereals. shining. Vitamin C: This vitamin has the main function of preventing and protecting cells in the body from damage. It is also involved in the formation of collagen, which is essential for the health of gums, teeth, bones and skin. On the other hand, vitamin C also helps the immune system and nervous system to function properly. Typically, vitamin C is found in citrus fruits, black currants, papaya, strawberries, kiwi, or green vegetables, tomatoes, and peppers.

4. Vitamins A, D, E and K (fat-soluble vitamins)

Fat-soluble vitamins are usually absorbed through the intestines with the help of fat. These include vitamin A, vitamin D, vitamin E, and vitamin K.
Vitamin A: Helps improve the activities of the immune system, at the same time strengthens eyesight, protects the skin and mucous membranes of some parts of the body, such as the nose. You can find good sources of vitamin A from foods like cheese, liver, eggs, fruit, dark green leafy vegetables, carrots, pumpkin, sweet potatoes, papaya and cantaloupe. Vitamin D: Helps your body absorb calcium and strengthens bones. In addition, it also helps the immune system and the body's muscles work more efficiently. Vitamin D is commonly found in oily fish, breakfast cereals, eggs and fats. In the summer, you can also get a source of vitamin D through exposure to UV rays through the sun. Vitamin E: Has a major role in protecting the body's cells from damage. Good dietary sources of vitamin E typically include vegetable oils, olive oil, sunflower, rapeseed, peanut, almond or avocado oils. Vitamin K: Especially necessary for blood clotting to occur normally in the body. It is also very important for a healthy bone structure. Vitamin K is found in green leafy vegetables, green beans, broccoli, peas, olive oil, rapeseed berries, and soybeans.

5. Essential minerals

Our bodies always need certain essential minerals to be able to function properly. These typically include calcium, fluoride, iodine, iron, magnesium, phosphorus, potassium, selenium, sodium, and zinc.
Calcium: Helps build and maintain strong teeth and bones, and improves muscle and nerve function. In addition, calcium is also involved in the body's normal blood clotting process. You can get calcium through cheese, milk, herbs, kale, canned fish, calcium-fortified dairy alternatives, and bread. Fluoride: Helps maintain and strengthen teeth, and significantly reduces the risk of tooth decay. It is found in tea, tap water, and toothpaste. Iodine: Helps the body produce thyroid hormones. In addition, it helps promote brain health. You can get iodine through cheese, milk, yogurt, shellfish, fish, and eggs. Iron: Helps create red blood cells and supplies oxygen to the entire body. In addition, it also helps the immune system and brain work more efficiently. Iron is found in foods like red meat, organ meats, beans, nuts, fish, shellfish, whole-wheat bread, quinoa, and dried fruit. Magnesium: Helps the body release energy from food consumption, and helps maintain strong bones. Foods high in magnesium include breakfast cereals, nuts, whole grains, brown rice, and quinoa. Phosphorus: Helps strengthen teeth and bones. Besides, it also helps the body release energy from food. You can find phosphorus in yogurt, cheese, fish, milk, poultry, red meat, eggs, bread, and whole grains. Potassium: Helps regulate water content in the body and maintain normal blood pressure levels. Furthermore, potassium also helps muscles and nerves to function properly. Good food sources of potassium include: Avocados, bananas, spinach, beets, radishes, dried fruit, red meat, poultry, milk, fish and whole grains. Sodium: Helps regulate water content in the body. However, sodium is found in very little natural foods. It is often added to foods as salt (sodium chloride) during preparation, processing, and storage. Selenium: Helps protect cells in the body from damaging agents. Selenium is also very helpful in keeping the skin and nails healthy, furthermore helping to maintain normal fertility in men. This mineral is found in some nuts (such as cashews and sunflower seeds), eggs, fish, shellfish and poultry offal. Zinc: Helps improve your mental and motor skills. In addition, it also helps to protect the health of hair, skin and nails. You can take zinc supplements to heal wounds quickly and improve your fertility. Zinc is commonly found in cheese, poultry, meat, crab, mussels, oysters, pumpkin seeds, pine nuts and whole grains.

6. How should vitamins and minerals be added?

Most of us can get all the vitamins and minerals we need through a healthy and varied diet without needing to supplement from other sources. However, there are a few exceptions where dietary supplements are recommended, including:
Women who are pregnant or planning to become pregnant: Folic acid supplements should be taken daily for up to week 12th of pregnancy. This will help prevent birth defects, such as spina bifida. Vitamin D is only found in a few foods. Therefore, the Department of Health has recommended that children 5 years of age and older and adults take extra vitamin D supplements during the winter months. If you have been prescribed supplements by your doctor, you need to take them exactly as directed by your doctor. If you are considering adding additional vitamins and minerals to your body, you should consult with a nutritionist for specific advice and determine if it is necessary for your needs. you or not or interact with any medications you are taking. Also, before taking supplements, you should read labels carefully and make sure you don't exceed the recommended dose.

7. Water

Water is not defined as a nutrient, but it is an extremely necessary liquid for the body to function properly and efficiently. In fact, water helps regulate body temperature, while transporting nutrients to all organs and maintaining brain health.
Water may include the following: Water, juice, coffee and tea. Normally, we will actually get about 20% of our water from the foods that we consume on a daily basis. You may find some foods high in water, including vegetables, fruits, soups, sauces, and stews.

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Reference source: nutrition.org.uk