Healthy nutrients are important for a healthy body. That is why many people choose to follow a balanced diet. Then they get all the materials they need. However, not everyone knows which nutrients are best for you and in which foods they occur.
In this article, we look at healthy nutrients, what they are and where you can get them from.
What are healthy nutrients?
Macronutrients are the fats, proteins, and carbohydrates from our diet. The micronutrients are substances of which we often get less than 1 gram per day, such as vitamins, minerals, and trace elements.
All of these are essential nutrients, but some we need more than others. They regulate all functions in the body and ensure that you get through your day optimally. A deficiency of one or more good nutrients can therefore also lead to health problems.
What healthy nutrients do I need?
Healthy nutrients form the basis of everything your body does and can do. So you also need them all, but it is nice to know what is needed for the basis of a healthy body and what you should pay attention to when consuming these nutrients. We explain that to you here.
1. Healthy Nutrients Like Protein
About 16 percent of your body weight consists of proteins. This is very much! Proteins consist of amino acids. These substances form the building blocks of your body, such as building your muscles. You don't use protein to provide your body with energy unless you have no other source of energy.
An average person needs about 0.8 grams of protein per kilogram of body weight. An adult man of 75 kilos, therefore, needs 60 grams of protein per day. You get these good nutrients mainly from meat, legumes, and eggs.
2. Carbohydrates as an energy source
Carbohydrates are your body's energy source. These healthy nutrients make up 45 to 65% of your daily calorie intake. Carbohydrates consist of fiber, starch, and sugars. Fiber and starch are the most important components here.
Carbohydrates are abundant in vegetables, fruit, grains, and legumes.
3. Fats for your health
Fats help absorb vitamins, build your cells and help your muscles move. The World Health Organization (WHO) indicates that it is best to use up to 30% of your daily calories for fat in your diet.
You can get most fats from nuts, fish, meat, and oils.
4. Vitamins Are Healthy Nutrients
Vitamins also contain many antioxidants, which help nutrients protect the body against harmful invaders.
You get vitamins from fruits and vegetables. Some vitamins, such as vitamins D and B12, are less common in food, so it is useful to take supplements if you have a deficiency. Always discuss this with your doctor first.
5. Minerals Are Crucial
Minerals, just like vitamins, ensure that your body can function optimally. These healthy nutrients help strengthen your bones and maintain your metabolism. For example, iron helps form red blood cells while zinc boosts your immune system.
Minerals are also abundant in fruits and vegetables. You can also get them from processed foods, such as butter, milk, or juice.
6. Water is healthy
Finally, another healthy nutrient that many people overlook: water. As much as 62% of your body is made up of water. It helps to keep your body hydrated and moves essential nutrients to your cells. A person can only go for a few days without water, it is that important.
It is best to drink water pure, but as a (herbal) tea it can also carry the benefits.