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food nutrients- food that gives vitamins, minerals and other essential nutrients | Macronutrients and Micronutrients

Food Nutrients and food Nutrition.

Before starting about the essential nutrients, let's know few things about-
1. What are nutrients and nutrition?
2. Why nutrients are so necessary?
3. How does this help our body in our daily life?

Nutrition- Nutrition is the process of taking in the nutrients from the food that we eat, which are necessary for our health and growth.

Nutrients- Nutrients are the substance that we get from food which provides us with energy and other essential things for the growth and maintenance of the body. Nutrients are divided into

 1. Macronutrients- These are the nutrients that provide calories and energy which are essential for growth, metabolism and also building blocks for growth and maintenance of a healthy body. And these are needed relatively in large amounts. They are the - Carbohydrates, Proteins and Fats.

 2. Micronutrients- These dietary components are only required by the body in small amount but are vital for the development, disease prevention, and well-being. They are- Vitamins and minerals.

 3. Non-nutrients- Water is a non-nutrients, but is the most essential substances that we need to include in our diets, our body is made up of 60% of water, which helps us to regulate our body and to stay hydrated and healthy.  

We will discuss the Macronutrients in other articles because they are essential and needs to be addressed in detail as well. But this article lets know something about Vitamins and minerals so that we can get a little idea of what best we can do to keep our body healthy.

Vitamins- Theses are essential for healthy growth and nutrition and are required in small quantities in the diet because they can't be synthesized by the body. Vitamins are two types

1. Water-soluble vitamins- These vitamins are easily absorbed in our body, after the required amount of the vitamin is absorbed, the excess can't be stored in our body and gets readily excreted, these include vitamin B1(Thiamine), vitamin B2(Riboflavin), vitamin B3(Niacin), vitamin B5(Pantothenic acid), vitamin B6, vitamin B7(Biotin), vitamin B12, folate, and vitamin C.

2. Fat-soluble vitamins- These vitamins are absorbed through the gut along with the fats, and gets stored in the fatty tissues of our body. These include vitamin A, vitamin D, vitamin E, vitamin K.

  Minerals- The Minerals are also essential part of our daily diet, just as Vitamins. Minerals helps in the development and maintain the health of our bones, muscles, heart and brain. Minerals are divided into two parts.

1. The major Minerals - Our body needs these minerals in relatively quantities. Including, Sodium, Potassium, Chloride, Calcium, Phosphorous, Magnesium, and sulfur. 

2. Trace Minerals - These type of minerals are relatively needed in a smaller quantities by our body. Includes, Fluoride, Iodine, Sodium, Copper, Manganese, Iron, Potassium, Selenium and Zinc.

We all know that we get these nutrients from our daily diet like-

1. VitaminB1- whole grain, nuts, fruits, and vegetables.
2. VitaminB2- milk and milk products, eggs, rice, pulses, and green veggies
3. VitaminB3- maize flour, meat, wheat and eggs
4. VitaminB6- poultry, milk product, and soya beans
5. VitaminB12- cheese, egg, fish, milk
6. Folate- green leafy vegetables, whole grain products, nuts, peas, oranges
7. VitaminC- citrus fruit and berries, tomato

8. VitaminA- liver, whole milk, cheese, butter, carrots, mangoes, and apricots
9. VitaminD- oily fish, eggs, meat. but most are obtained from the sunlight.
10. VitaminE- oils, nuts, and seeds
11. VitaminK- green leafy vegetables

Dietary Minerals Sources
1. Calcium- milk, milk product, cheese, green vegetables like broccoli
2. Fluoride- water, tea, toothpaste.
3. Iodine- sea fish, shellfish, seaweed and iodine-fortified foods like salt.
4. Iron- liver, red meat, dark green leafy vegetables, whole grains, dried fruit
5. Magnesium- green leafy vegetables, nuts, fish, chicken, bread
6. Phosphorous- red meat, poultry, bread, rice, oats
7. Potassium- banana, vegetables, nuts, seeds, pulses
8. Sodium- minimal amounts in raw foods, salt
9. Selenium- bread, nuts, fish, meat, eggs
10. Zinc- meat, milk, cheese, eggs, whole grain cereals, nuts, and pulses

So we don't need to go into the details for the vitamins and minerals, as its known that we get almost all the essential nutrients from our daily diet for which we don't have to count our nutrients or eat any specific diet or quit some particular food. But we all know that sometimes we need extra nutrients for our body, for example; during pregnancy, we need more of folate, iron, etc., during weight loss we need more of fibers, for strong bones we need calcium. Doctors can identify these things with a simple blood test and suggest you for any diet changes or supplements.
       But finally, we get to a conclusion that we should have a balanced diet and eat a lot of fruits, vegetables, nuts, cereals, fish, etc. to get all those little but essential nutrients for a healthy body and healthy immune system.  


  1. Thank you for your articles that you have shared with us. Hopefully you can give the article a good benefit to us.
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