The most important nutrients for your body

 Each of us needs to eat many nutrients such as minerals and vitamins to help our bodies maintain their health, although it is very miraculous in the formation of the human body, it is unable to produce some of these nutrients, so that they need to be eaten from their natural sources. What are these nutrients and where do you get them?

Essential nutrients ::

Maintaining the required levels of these nutrients reduces your risk of infection and protects you from many diseases, boosts your growth and provides you with good health.

There are several types of these important elements, divided into two categories:

Macronutrients are consumed in large quantities and energy the body, including protein, carbohydrates and fat.

Micronutrient : Vitamins and minerals are meant here.

These two categories are divided into six main categories.

Nutrient categories:::

Protein::

Protein provides the body's infrastructure, with each cell from bones to skin and hair containing protein, with protein accounting for 15% of your total weight.

The most important benefits of protein are:

Contribute to growth.

Promoting public health.

Maintaining body integrity.

It should be noted that all your hormones and antibodies are made of protein as well.

Protein consists of different groups of fatty acids, and although the body is able to make some of these acids there are other types to be obtained from food, the most important sources are:

meats

Fish

Eggs

Beans

Nuts.

The recommended amount taken during the single day depends on several factors, the most important of which is your daily activity and age.

Carbohydrates ::

There is a bad carbohydrate-centric rumor, so anyone who wants to lose weight is quick to stop eating them completely, but the fact is that carbohydrates are very important to your body and to maintain good health.

Carbohydrates also nourish the body, particularly the central nervous system and brain, and protect the body from diseases.

According to U.S. dietary recommendations, your daily diet should include between 45 and 65% carbohydrates.

You should be aware that the type of carbohedart you eat is important and should be taken care of, some of which are healthier than others, and one of the most important sources of carbohydrates to focus on is:

Beans.

Vegetables and fruits rich in fiber.

Legumes.

fats::

This type of nutrient has an unseasonable reputation, but there is good fat that is very important to the body, it supports its important functions, such as: absorbing minerals, vitamins, and helping it build and form new cells.

Although fat is high in calories, these calories are important as an energy source, and recommendations suggest that your diet should contain 20-35% fat.

Including healthy fats in your diet helps:

Balancing blood sugar levels.

Reduce the risk of heart disease, type 2 diabetes, cancer, and Alzheimer's.

Improve brain function.

The most important unsaturated healthy fats to focus on are omega-3 fatty acids and omega-6, and you can find this type of fat in the following foods:

Nuts.

Grain.

Fish.

Oily vegetables.

It should be noted that you should avoid trans fats and determine the amount of saturated fats consumed, but focus on liquid fats at room temperature, not steel.

Vitamins::

Your body needs vitamins to fight various diseases, maintain its health and support its various processes.

There are 13 different types of vitamins that the body needs to function properly, including vitamins A, C, B6 and D. Each type of vitamin plays an important role in the body, thus not getting the necessary amounts of it would cause multiple health problems.

A healthy and balanced diet that includes vegetables and fruits helps you get important vitamins for your body.

minerals::

They are similar to vitamins, helping to build strong bones and teeth, maintaining the body's metabolic processes, and the most important minerals: zinc, iron and calcium.

Maintaining good levels of calcium contributes to bone health, transmission of nerve signals as well as maintaining healthy blood pressure, iron supports red blood cells and hormone formation, while zinc enhances the functioning of the immune system and treats wounds.

Water::

"We made water all alive," he said, summing up the importance of water, as man can fast for several days for food but will not last this long without water! It is essential and very important for all organs of the body and the body weight consists of 60% water, and its most important benefits are:

Improves brain processes.

Promotes mental health and mood.

Helps the body get rid of toxins.

Always monitor the color of urine, especially on hot summer days, to make sure you get the right amount of water, the light yellow and transparent color indicates that you have the necessary water, and the darker of this indicates that you need to eat more water.

In summary, a healthy and balanced diet that ensures you have all the minerals, vitamins and nutrients important to your body, never neglect the importance of this.