Six basic Nutrients required for sustaining a healthy body

If you eat a balanced diet, you should get adequate amounts of the Six basic nutrients that you need for good health.

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Use these basic nutrients guidelines to plan a varied diet for each day to keep your body healthy.

1 Carbohydrates Carbohydrates are essential for energy, the breakdown of protein, and to protect the body from toxins. There are two groups: monosaccharides and polysaccharides. Glucose forms part of the monosaccharides. Glucose fuels the body’s chemical processes. Polysaccharides are composed of monosaccharide molecules. They are called complex carbohydrates and are found in fruit, vegetables and grain that are part of the basic nutrients.

2 Protein Protein is essential because the body is made of proteins. Proteins consist of amino acids. The body needs about 22 amino acids to make all its proteins, but can only manufacture 14 of these in its cells. The rest of the amino acids are derived from food intake. Proteins form part of hormones and enzymes, help form antibodies to fight infection, build muscles, and repair damaged tissue. Meat, fish, poultry, dairy products and eggs are excellent sources of protein.

3 Fat There are five groups of fat: saturated, monounsaturated, polyunsaturated, trans-fatty acids and omega 3 fatty acids. You should limit your intake of trans-fatty acids as they lead to higher cholesterol levels. Fat produces more energy than carbohydrate and protein. It keeps the body warm, maintains hair and skin, and protects the vital organs. Fat should form 30 percent or less of your total calorie intake. Saturated fats should form less than 10 percent of the total calorie intake as part of the basic nutrients.

4 Vitamins They are chemicals that the body needs to process nutrients, regulate the nervous system, and help to build genetic material, proteins, red blood cells, and hormones. The body cannot create enough vitamins and you therefore need to obtain it from food and supplements. Vitamins are best obtained from a balanced diet rather than from supplements. Vitamins are mostly found in vegetables and fruit, but can also be obtained from dairy products, poultry, fish, meat and eggs.

5 Minerals Minerals are needed to sustain a healthy body and mind. Minerals are inorganic substances that the body needs for forming teeth, bones, blood cells and for regulating body fluids. There are two main categories of essential minerals needed for survival. Macro minerals include calcium, magnesium, chloride, phosphorus, sulphur and potassium sodium. You need a minimum of 100 mg a day. The other group is called trace minerals and you need a smaller quantity of this group.

6 Water Water is the most important nutrient. Water makes up 50 to 75% of the human body. You need at least 8 glasses of water a day to keep the body healthy. It cleanses the body, keeps the skin, organs and hair in good shape, helps the body collect the nutrients from food and liquids, helps to control the body temperature, and is needed for proper cell function. Woman should drink more water than men in order to prevent premature aging. You don’t have to drink only water; it can form part of other liquids such as herbal tea, milk and juices.

We have become the most unhealthy nation on the planet. With a dynamic whole foods diet we can achieve our dreams.

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