Essential nutrients you need to stay healthy during national nutrition week

National nutrition week in India from September 1st to 7th is an ideal time to pay attention to required nutrients your body requires to remain healthy. Eating a balanced diet with plenty of variety in foods is the ideal method to obtain these nutrients. Following are the main categories of required nutrients and why they are necessary:- 

Macronutrients

These are the nutrients your body requires in larger quantities for energy and to maintain basic functions. 

  • Carbohydrates-The body's main source of energy focus on complex carbohydrates such as whole grains ,fruits, and vegetables which deliver long-lasting energy and fiber. 
  • Protein-The body's building blocks ,needed for muscle growth and repair as well as hormones and antibodies .Good sources include lean meats, fish ,eggs, dairy beans and legumes. 
  • Fats- Necessary for fat soluble vitamins A,D,E,& K absorption ,hormone production and energy source .Select healthy unsaturated fats in nuts, seeds, fatty fish and vegetable oils restrict saturated and trans fats. 

Micronutrients: 

Vitamins: 

  • Vitamin A –  Essential  for vision, immune system and skin .in eggs, milk, carrots and mangoes. 
  • Vitamins B - B1,B2,B3,B5,B6,B7,B9,B12,A set of vitamins that assist the body in converting food into energy and aid the nervous system. you can get them from many foods such as meat, fish whole grains and leafy green vegetables .Vitamin B12 is especially essential for vegetarians and vegans ,since it is mainly present in animal products 
  • Vitamin C- An antioxidant that helps the immune  system ,wound healing and tissue repair. Citrus fruits ,tomatoes and potatoes are great sources . 
  • Vitamin D- For healthy bones and teeth since it aids the body to absorb calcium. sources are fortified  milk, cereals fatty  fish and exposure to sunlight. 
  • Vitamin E-Proteins cells from damage and maintains blood cell health .nuts, vegetable oils and green vegetables such as spinach and broccoli carry vitamin E. 
  • Vitamin K – Needed for blood clotting and bone maintenance .in leafy vegetables eggs and cheese. 

Minerals: 

  • Calcium-Essential for strong teeth and bones .dairy products, fortified foods, and leafy green vegetables are good sources. 
  • Iron-used to make hemoglobin the protein found in red blood cells which carries oxygen, iron deficiency can cause anemia .lean red meat beans and dark leafy greens are good sources of iron. 
  • Magnesium-keeps nerves and muscles in balance and steady blood pressure and blood sugar ,found in nuts seeds beans and leafy green vegetables. 
  • Potassium- supports muscle and nerve function and helps prevent high blood pressure .many fruits vegetables and dairy foods contain potassium. 
  • Zinc-boosts the immune system and protects vision. 
  • Iodine-promotes brain development and thyroid health. 

Other Important Nutrients- 

  • Water- Perhaps the most viral nutrients water is essential for every bodily function including carrying nutrients to cells and regulating body temperature. 
  • Fiber - Although not a nutrient in itself fiber is an important part of a healthy diet .it supports healthy digestion and aids the body in its ability to absorb other nutrients. Fiber is plentiful in fruits vegetables and whole grains. 

On National nutrition week it's a good opportunity to pay attention to the inclusion of a diversity of such vital nutrients from whole unprocessed food into your everyday requirements for well being and overall health. 

References:

Piskin, E., Cianciosi, D., Gulec, S., Tomas, M., & Capanoglu, E. (2022). Iron absorption: factors, limitations, and improvement methods. ACS Omega, 7(24), 20441–20456. https://doi.org/10.1021/acsomega.2c01833 

Jéquier, E., & Constant, F. (2009). Water as an essential nutrient: the physiological basis of hydration. European Journal of Clinical Nutrition, 64(2), 115–123. https://doi.org/10.1038/ejcn.2009.111 

Matusheski, N. V., Caffrey, A., Christensen, L., Mezgec, S., Surendran, S., Hjorth, M. F., McNulty, H., Pentieva, K., Roager, H. M., Seljak, B. K., Vimaleswaran, K. S., Remmers, M., & Péter, S. (2021). Diets, nutrients, genes and the microbiome: recent advances in personalised nutrition. British Journal of Nutrition, 126(10), 1489–1497. https://doi.org/10.1017/s0007114521000374 

Glycerol phenylbutyrate (Ravicti) [Internet]. (2017, April 1). PubMed. https://pubmed.ncbi.nlm.nih.gov/29381293/  

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