You Need Essential Nutrients

By Nancy Adler

All of a sudden it’s all the rage. Everyone is counting macronutrients. However, what exactly are they looking for?  How much is too much and what exactly does your body need?

While there are many essential nutrients, they can be broken into two categories: macronutrients and micronutrients.

Macronutrients are eaten in large amounts and include the primary building blocks of your diet — protein, carbohydrates, and fat — which provide your body with energy.

Vitamins and minerals are micronutrients, and small doses go a long way. There are six main groups of essential micronutrients and macronutrients.

Essential nutrients are compounds that the body can’t make or can’t make in sufficient quantity. Nutrients  come from food, and they’re vital for disease prevention, growth, and good health.

Protein is having its moment, and not just in the workout community. But all of the hype is for a good reason. Protein is essential for good health. Protein provides the building blocks of the body, and not just for muscle. Every cell, from bone to skin to hair, contains protein.

A startling 16 percent of the average person’s body weight is from protein. Protein is used primarily for growth, health, and body maintenance. All of your hormones, antibodies, and other important substances are composed of protein. Protein is not used to fuel the body unless necessary.

Proteins are made up of different amino acids. While the body can create some amino acids on its own, there are many essential amino acids that can only come from food. You need a variety of amino acids for your body to function properly.  The good news is that you don’t need to eat all of the amino acids at once. Your body can create complete proteins from the foods you eat throughout the day. While meat, fish, and eggs are good sources of essential amino acids, you can also get protein from plant sources like beans, soy, nuts, and some grains. Exactly how much protein you need daily depends on a variety of factors including how active you are, and your age.

A great balanced nutritional program will always include starches, carbs. Don’t let the low-carb craze fool you. Carbohydrates are necessary for a healthy body. Carbs fuel your body, especially your central nervous system and brain, and protect against disease. Any DIET that tells you not to include carbs, is just that , a DIET! A repeat performance of the ever failing diets in vogue when the last fad diet becomes boring. Carbohydrates should make up 45 to 65 percent of your total daily calories. Now… Before you reach for the white bread or pasta, keep in mind that the type of carb you eat matters. Some carbs are healthier than others. Opt for whole grain breads , whole wheat pastas, beans, and fiber-rich vegetables and fruits instead of refined grains and products with added sugar.

On to the fats. They often get a bad rap, 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 energy source for your body.   Including healthy fats in your diet can help you to balance your blood sugar, decrease your risk of heart disease and type 2 diabetes, and improve your brain function. They’re also powerful anti-inflammatories, and they may lower your risk of arthritis, cancer, and Alzheimer’s disease.

Vitamins are vital for warding off disease and staying healthy. The body needs these micronutrients to support its functions. There are 13 essential vitamins that the body needs to function properly, including vitamins A, C, B6, and D. Each vitamin plays an important role in the body, and not getting enough of them can cause health problems and disease. Many Americans do not get enough of many essential vitamins. Vitamins are essential for healthy vision, skin, and bones.Vitamins may lower the risk of lung and prostate cancer, and they’re powerful antioxidants. Vitamins like vitamin C boost the immune system and help the body heal.

Much like vitamins, minerals help support the body. They’re essential for many body functions, including building strong bones and teeth, regulating your metabolism, and staying properly hydrated. Some of the most common minerals are calcium, iron, and zinc. In addition to strengthening bones, calcium helps with nerve signal transmission, maintaining healthy blood pressure, and muscle contraction and relaxation. Iron supports your red blood cells and hormone creation, while zinc boosts your immune system and wound healing.

H2O! You can go for weeks without food, but you can’t last more than a few days without water. Water is absolutely crucial for every system in your body. It’s also the main thing you are made of. About 62 percent of your body weight is water.  Water improves your brain function and mood. It acts as a shock absorber and lubricant in the body. It also helps flush out toxins, carry nutrients to cells, hydrate the body, and prevents constipation.

Nancy Adler is a certified nutritionist and practitioner in Linwood. Her office is located in Cornerstone Commerce Center, 1201 New Rd. Learn about her practice at ww.nancyadlernutrition.com (609)653-4900

You may listen to Nancy every Sunday at 2 pm Nancy Adler Nutrition LIVE! NewsTalk 1400 WOND