What are the 6 essential nutrients and why do you need them?

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Nutrients are compounds found in food that are essential for human life and health, providing us with energy to function. The World Health Organization (WHO) notes that essential nutrients are important in supporting one's reproduction, health and growth.

1. What is essential nutrition?

Essential nutrients are compounds that cannot or cannot be made in sufficient quantities by the body. According to the World Health Organization, these nutrients must be obtained from food and they are important for disease prevention, growth and good health.
There are 6 essential nutrients that people need to consume through food sources to maintain health at its best. The 6 essential nutrients are vitamins, minerals, proteins, fats, water and carbohydrates.
Micronutrients including vitamins and minerals. Although the body only needs a small amount, a deficiency of them can lead to poor health. Although there are many essential nutrients, they can be divided into two categories: Macronutrients and micronutrients.
Macronutrients are consumed a lot, they include the basic components of your diet: Protein, carbohydrates and fats that help fuel the body.
Vitamins and minerals are micronutrients that, in small doses, have long-lasting effects. There are 6 main groups of micronutrients and essential macronutrients.

2. Essential nutrients

2.1. Vitamins Vitamins are very important for the prevention of diseases. The body needs these micronutrients to support its functions. There are 13 essential vitamins that the body needs to function properly; including vitamin A , vitamin C , vitamin B6 and vitamin D .
Each vitamin plays an important role in the body, not getting enough of them can cause health problems and diseases. Many people do not get enough essential vitamins. Vision, skin, and bones all need vitamins to function properly.
Vitamins can reduce the risk of lung and prostate cancer. They are also powerful antioxidants. The role of vitamins include:
Strengthening the immune system. Promotes tooth and bone health. Supports calcium absorption. Maintain healthy skin. Helps the body metabolize protein and carbs. Supports healthy blood. Supports brain and nervous system functioning. The fat-soluble vitamins are: Vitamin A, vitamin D, vitamin E, vitamin K.
The water-soluble vitamins are: Vitamin B-1 (thiamine), vitamin B-12 (cyanocobalamin), vitamin B-6, vitamin B-2 (riboflavin), vitamin B-5 (pantothenic acid), vitamin B-3 (niacin), vitamin B-9 (folate, folic acid), vitamin B-7 (biotin), vitamin C.
Generally, a diet rich in vegetables, fruits and lean protein can provide adequate amounts of vitamin one. people in need. However, people who eat less fruits and vegetables and those with digestive problems may need vitamin supplements to reduce or avoid deficiencies.
2.2. Protein Protein is essential for good health. Proteins make up the building blocks of organs, muscles, skin, and hormones. Your body needs protein to maintain and repair tissues.

Protein helps build the body's building blocks, not just muscles. Every cell from bones to skin to hair contains protein. A surprising 16% of an average person's body weight is made up of protein. Protein is used primarily to support growth, health, and maintenance of the body.
Protein is made up of different amino acids. Your body can make complete proteins from the foods you eat during the day. Protein performs many different functions, including:
Ensures the growth and development of muscles, bones, hair and skin. Formation of antibodies, hormones and essential substances. Acts as a fuel source for cells and tissues when needed. A person can absorb protein through their diet. The following foods are good sources of protein: Fish and other seafood, beans and legumes, eggs, dairy products, soybeans, nuts, some grains, including quinoa seeds.
Although meat and fish tend to contain the highest levels of protein, vegetarians and non-meat eaters can get enough protein from various plant products. While meat, fish and eggs are good sources of essential amino acids, you can also get protein from plant sources like beans and soybeans. The amount of protein you need daily depends on many factors, including your activity level and age.
2.3. Carbohydrates Carbohydrates are essential for a healthy body. Carbs provide energy for the body, especially the central nervous system and brain, and at the same time, protect the body against disease. Carbohydrates should make up 45 to 65% of your total daily calories.
The type of carbs you eat is important. Some carbs are healthier than others. Choose whole grains, beans, vegetables, and fruits rich in fiber instead of refined grains and products with added sugar.
There are two different types of carbohydrates: Simple and complex. People should limit their intake of simple carbohydrates, such as white bread, pasta, rice, cakes, sweets, juices, etc., as they can cause obesity, cardiovascular disease, diabetes, and obesity. ... Besides, the body needs complex carbohydrates to support:
Immune system. Brain function. Nerve system. Provides energy for the body to perform tasks. Digestive function. 2.4. Fat Fat people are often unhealthy, but recent research has shown that healthy fats are an important part of a healthy diet. Yes, fat is high in calories, but those calories are an important source of energy for your body.
Adding healthy fats to your diet can help you balance your blood sugar, reduce your risk of heart disease and type 2 diabetes, and improve your brain function. They are also potent anti-inflammatory agents and may reduce the risk of arthritis, cancer, and Alzheimer's disease.
You can find these healthy fats in nuts, fish, and vegetable oils (like olives, avocados, and flaxseeds). Coconut oil provides plant-based fats in the form of medium-chain triglycerides that provide many health benefits such as reducing appetite.

Avoid trans fats and limit your intake of saturated animal fats like butter, cheese, red meat, and ice cream. People often think eating foods high in fat is not good for health. However, the body needs certain fats to help maintain optimal health.
Fats provide the body with energy and help it perform a variety of functions. The thing to remember, however, is to consume healthy fats, such as monounsaturated and unsaturated fats. Healthy fats help with the following functions:
Cell growth. Coagulation. Build new cells. Reduced risk of heart disease and type 2 diabetes. Muscle movement. Balance blood sugar. Enhance brain function. Absorb minerals and vitamins. Hormone production. Immune function. Healthy fats can be found in a number of foods, including: Nuts; fish, such as salmon and tuna; vegetable oil; coconut oil; seed.
2.5. Minerals Like vitamins, minerals help support the body. They are needed for many bodily functions, including building strong bones and teeth, regulating metabolism, and staying hydrated. Some of the most common minerals are calcium, iron, and zinc.
In addition to building strong bones, calcium also helps transmit nerve signals, maintain healthy blood pressure, muscle contraction and relaxation. Iron aids in the creation of red blood cells and hormones, while zinc boosts the immune system and heals wounds.
2.6. Water You can go weeks without food but you can't live more than a few days without water. Water is extremely important for every system in your body. It is also what makes you who you are.
Water improves your brain function and mood. It acts as both a shock absorber and a lubricant in the body. It also helps to flush out toxins, carry nutrients to the cells, hydrate the body and prevent constipation.
Even mild dehydration can make you feel tired and impair your ability to focus and perform physically.
The best way to know if your body is sufficiently hydrated is to observe the color and volume of your urine. If you're urinating infrequently and your urine isn't clear (it's dark yellow instead of light yellow), it's a sign that you need more water.

Children need to provide enough elemental zinc/day for them to eat well, reach the correct height and weight and exceed the standard. Zinc plays a role in affecting most biological processes taking place in the body, especially the breakdown of nucleic acids, proteins... Organs in the body when zinc deficiency can lead to a There are a number of diseases such as neurological disorders, irritability, etc. Therefore, parents need to learn about the role of zinc and guide them to appropriate zinc supplements for their children.
In addition to zinc, parents also need to supplement their children with other important vitamins and minerals such as lysine, chromium, B vitamins,... errands.
Please regularly visit Vinmec.com website and update useful information to take care of your baby and family.