There are nutrients, that are essential for a long and healthy life. 

Your body can produce almost everything that it needs to function, yet, there are some essential nutrients that the body cannot make or is unable to make in quantities required. These nutrients are essential because they are needed for growth, reproduction, and disease prevention. A deficiency in any of them may lead to health problems and illnesses.

World Health Organisation (WHO) classifies nutrients into two categories, these are:

Macronutrients: Consumed in fairly large quantities - include proteins, carbohydrates, fats, and fatty acids.

Micronutrients: Consumed in smaller quantities - include vitamins and minerals.

If you want to live a long and healthy life, these ingredients from your kitchen can help you follow a nutritious diet:

1. Proteins

Proteins are macronutrients that are the building blocks of the body. From your muscles to strands of your hair, all utilize the 20 amino acids derived from consuming proteins. They help in growth, health, and body maintenance.

The body weight of a person is made up of 16% protein.

There are two categories of protein: essential and non-essential amino acids. There are 9 essential amino acids that the body cannot make, and these must be derived from food in your diet. The other 11 can be synthesized by your body, making them non-essential.

Some good sources of protein are red meats, poultry like chicken and turkey, fish, beans and legumes, eggs and dairy products, soy, nuts, and grains like quinoa.

2. Vitamins

Vitamins are essential micronutrients that the body requires to ward off diseases and illnesses. The body can produce most of the vitamins, but researchers still feel supplements are required. Deficiencies in certain vitamins can create widespread problems for people. For instance, a deficit in the B6 vitamin can cause amnesia.

To function properly, the body needs 13 vitamins, including Vitamins A, C, D, and B6.

A well-balanced diet consisting of plenty of vegetables and fruits can provide the required supplements.

3. Minerals

Similar to vitamins, minerals are micronutrients and support bodily functions. Minerals are key in maintaining the health of our teeth, bones, muscle function, and energy production.

Minerals are divided into major minerals and trace minerals. Major minerals include calcium and magnesium, while trace minerals include zinc and chromium.

Mineral deficiencies can create major problems. For instance, magnesium plays a role in enzyme systems, and a deficit can cause problems in nerve function.

Important sources of minerals in your diet would be dairy products, leafy vegetables, and iodized salt.

4. Fats

Although fats have been villanized in the narrative of body weight management, it is essential to realize that there are certain healthy fats that are required by the body for optimal functioning.

There is a range of functions carried out by fats, and they are even one of the sources of energy for the body. Healthy fats include monosaturated and polyunsaturated fats. The fats to avoid would include saturated and trans fat.

The recommended intake for fats is 20-30% of the calories in one's diet, as per Dietary Guidelines for Americans.

Healthy fats can be consumed through foods such as nuts, fish such as salmon and tuna, vegetable oils, coconut oil, and seeds like pumpkin and sunflower.

5. Water

Water has many functions in our body regulation, including flushing out toxins, transporting nutrients, and preventing constipation. Our body is made up of 62% water.

Human beings cannot go without water for long. When the body is dehydrated, it already shows symptoms in the form of headaches, signifying how important water is.

It is best to consume unsweetened water. However, if you are someone who prefers a little taste or flavor, you can add citrus, like fresh lemon juice, in your glass of water.

6. Carbohydrates

Carbohydrates are our main sources of energy for all the cells in the body. Carbohydrates come in the form of sugars or starches. They can be differentiated into two types - simple carbohydrates and complex carbohydrates.

While the intake of simple carbohydrates, such as white bread, pasta, and rice, should be limited, more complex carbohydrates like brown rice, quinoa and oatmeal should be consumed as they support the brain function, immune system, nervous system, and even digestive function.

Carbohydrates should make up 45-65% of a person's daily caloric count.

Complex carbohydrates include whole-grain bread, pasta, baked goods, fruits, and barley.

In conclusion, a healthy and nutritious diet is required to maintain the balance and strength of the body. A good diet also ensures protection from chronic pains in the body to deadly illnesses like heart attacks. Apart from that, it is essential to take care of your existing health problems by keeping yourself abreast of new information and tools and gadgets that one can use to take care of your health. OMRON Healthcare is the perfect place to find such information and tools to better equip yourself!