The Magnificent Seven: 7 Essential Nutrients You Must Consume

October 17, 2016


The whole world likes to focus on the don’ts instead on the do’s. That’s just human nature. However, in order to fully evolve into the best versions of ourselves, we should focus more on the essentials of everyday living rather than on the things we ought to avoid. And nothing is as essential as food.

Food is not just fuel – it’s also the way our bodies intake nutrients they need in order to function in a proper, healthy way.

If you want to maintain a healthy lifestyle, you ought to incorporate these 7 essential nutrients into your daily diet.

1. Water

The most basic and essential nutrient of them all, water is your body’s best friend. It needs it and it needs a certain amount of it in order to function like it should. Without water, you would die in a matter of days. The recommended amount of water is eight glasses per day, however, if you can you should definitely consume more of it.

Aside from hydrating us, water also:

  • makes us look and feel younger
  • does wonders for our skin

2. Protein

Amino acids in protein provide the “building blocks” for blood cells, tissue, enzymes, and hormones. It’s basically your body’s means of maintenance. The recommended daily amount of protein is 10-15% of your daily food intake.

The best sources of protein are:

  • meat
  • poultry
  • fish
  • eggs
  • milk products

3. Carbs

Carbs have a bad rep, but not all of them are bad for you. Complex carbohydrates (also called starches) provide you with energy, and 55-60% of your diet should be reserved for them.

They can be found in:

  • potatoes
  • rice
  • grains

4. Fiber

There are two types of fiber: soluble and insoluble, and both are indigestible and incredibly important. Insoluble fiber protects against certain types of cancers and hemorrhoids, and it can be found in:

  • brown rice
  • brain
  • broccoli
  • whole grain cereals

Soluble fiber helps reduce the risk of heart and arterial diseases, and it can be found in:

  • peas
  • beans
  • oats
  • root vegetables
  • citrus fruit

The recommended daily intake of fiber is 20-35g (all coming from different sources).

5. Fat

Fat protects the body against heat loss, stores energy, helps produce hormones, cushion vital organs, and aids in the absorption of certain vitamins. There are two types of fat: saturated and unsaturated. However, not more than 30% of your daily diet should be spent on fats.

6. Vitamins

These organic compounds are essential for the body’s:

  • growth
  • function
  • maintenance
  • repair

Vitamins are divided into two groups: fat soluble and water soluble. One’s diet regime should provide all of the vitamins that the body needs; however, it’s important to keep balance in mind.

7. Minerals

Not only do minerals assist in the control of body reactions, but they also aid in energy production and overall body maintenance. A balanced diet consisted of meats and vegetables will aid you in meeting your body’s needs for minerals.

The mineral nutrient is consisted of:

  • macro minerals
  • micro elements
  • electrolytes