What are the 90 essential nutrients needed in human body

 

The human body needs 90 essential nutrients to function properly. These nutrients are divided into two categories: macronutrients and micronutrients. Macronutrients are needed in larger amounts, while micronutrients are needed in smaller amounts.

Macronutrients

• Carbohydrates are the body's main source of energy. They are found in foods like bread, pasta, rice, fruits, and vegetables.
• Proteins are essential for building and repairing tissues. They are found in foods like meat, fish, poultry, eggs, dairy products, and beans.
• Fats are needed for energy, cell growth, and insulation. They are found in foods like meat, fish, poultry, dairy products, nuts, and seeds.

Micronutrients

• Vitamins are organic substances that are essential for the body's metabolic processes. There are 13 essential vitamins, which are divided into two groups: fat-soluble vitamins (A, D, E, and K) and water-soluble vitamins (C and the B vitamins).
• Minerals are inorganic substances that are essential for the body's structure and function. There are 16 essential minerals, which include calcium, iron, magnesium, phosphorus, potassium, and zinc.

The body cannot produce essential nutrients on its own, so they must be obtained from food. A healthy diet that includes a variety of foods can provide the body with all the essential nutrients it needs. However, some people may need to take supplements, especially if they have certain health conditions or if they do not eat a balanced diet.

Get your Daily Essentials here!!!!!

Here is a table of the 90 essential nutrients:

Nutrient	Category	Function	Food Sources
Vitamin A	Fat-soluble	Vision, growth, and immunity	Carrots, sweet potatoes, cantaloupe, kale, spinach, liver, eggs, milk
Vitamin C	Water-soluble	Antioxidant, immune system function, wound healing	Citrus fruits, berries, tomatoes, potatoes, broccoli, Brussels sprouts, peppers
Vitamin D	Fat-soluble	Bone health, immune system function	Sunlight, oily fish, fortified milk and orange juice
Vitamin E	Fat-soluble	Antioxidant, cell health	Vegetable oils, nuts, seeds, leafy green vegetables
Vitamin K	Fat-soluble	Blood clotting, bone health	Green leafy vegetables, broccoli, Brussels sprouts, liver, eggs
Thiamin	Water-soluble	Metabolism, nervous system function	Whole grains, lean meats, poultry, fish, beans, nuts, seeds
Riboflavin	Water-soluble	Metabolism, energy production	Dairy products, leafy green vegetables, lean meats, poultry, fish, beans, nuts, seeds
Niacin	Water-soluble	Metabolism, energy production, skin health	Lean meats, poultry, fish, whole grains, enriched cereals, nuts, seeds
Pantothenic acid	Water-soluble	Metabolism, energy production	Whole grains, lean meats, poultry, fish, beans, nuts, seeds
Biotin	Water-soluble	Metabolism, cell growth	Whole grains, lean meats, poultry, fish, eggs, beans, nuts, seeds
Folate	Water-soluble	Cell division, fetal development	Dark green leafy vegetables, citrus fruits, beans, lentils, fortified cereals
Vitamin B12	Water-soluble	Metabolism, nervous system function	Animal products, fortified cereals
Calcium	Mineral	Bone health, muscle function	Dairy products, leafy green vegetables, fortified foods
Iron	Mineral	Blood health, oxygen transport	Lean meats, poultry, fish, beans, lentils, dark green leafy vegetables
Magnesium	Mineral	Energy production, muscle and nerve function	Whole grains, leafy green vegetables, nuts, seeds, beans, lentils
Phosphorus	Mineral	Bone health, energy production	Meat, poultry, fish, dairy products, whole grains, nuts, seeds
Potassium	Mineral	Fluid balance, muscle and nerve function	Fruits, vegetables, whole grains, dairy products
Zinc	Mineral	Immune system function, wound healing	Lean meats, poultry, fish, beans, nuts, seeds

It is important to note that the 90 essential nutrients are not all created equal. Some nutrients are more important than others, and some people may need more of certain nutrients than others. It is always best to talk to a doctor or registered dietitian to determine your specific nutrient needs.

Get Your Daily Essentials Right Here!!!!

Why Omega-3 Fatty Acids Are Important to Your Health

Are you like me with a goal to always be the #1 advocate for your own health? Then read this post. You have probably already heard about omega-3′s, which are “essential fatty acids” we all must consume for consistently good health. The problem is that our bodies do not make omega-3′s on their own, leaving it up to us to actively seek omega-3 fatty acids through our diet and supplements.

Foods That Fight Inflammation

Why Omega-3 Fatty Acids Are Important to Your Health

• Reduce inflammation in the body
• Lower lipids in the bloodstream
• Inhibit thickening of your arteries
• Improve the body response to insulin, which can regulate weight and metabolism
• Help prevent cancer cell growth

If you’ve been dealing with depression, chronic pain, heart disease, clotting issues or hormone imbalances, talk to your doctor about focusing on your intake of omega-3 fatty acids. I rely on this fish oil supplement as well as organic foods like walnuts, salmon and flaxseeds (which naturally have omega-3′s) to cover my bases!

Do you take a fish oil supplement? Have you noticed any benefits?

Dr. Sanjay Gupta praises fish oil supplements |

Dr. Sanjay Gupta praises fish oil supplements |

It’s always good to know that doctors take the supplements they’re recommending. It’s even better when the most famous doctor on the planet is recommending them.

Enter Dr. Sanjay Gupta, he of CNN fame and the man President Barack Obama initially tabbed to be Surgeon General of the United States. In a recent post on his blog “Paging Dr. Gupta,” the world-renowned medical correspondent called fish oil supplements “one of the few vitamins and supplements I take,” adding that “there’s plenty of scientific evidence to show [they] can be a powerful tool in preventing disease.”

Fish oil supplements contain omega-3 fatty acids, which have been shown to reduce a person’s risk of heart attack and heart disease and protect against stroke, dementia and other cognitive problems.

Dr. Gupta goes on to say that people should consult their physicians, since increased levels of fish oil can have side effects and do impact certain medications. Good to know, though, that the world’s most famous doc understands how combining a healthy diet with proper supplementation is a benefit to all.

Try these pharmaceutical grade fish oil supplements.  Click Here

CNN.com - Study: Fish-eaters stay sharper with age - Oct 10, 2005

CNN.com - Study: Fish-eaters stay sharper with age - Oct 10, 2005


Study: Fish-eaters stay sharper with age
Researchers say one meal a week slows decline by 10 percent

Monday, October 10, 2005; Posted: 4:13 p.m. EDT (20:13 GMT)


CHICAGO, Illinois (AP) -- Eating fish at least once a week is good for the brain, slowing age-related mental decline by the equivalent of three to four years, a study suggests.

The research adds to the growing evidence that a fish-rich diet helps keep the mind sharp. Previous studies found that people who ate fish lowered their risk of Alzheimer's disease and stroke. Fish such as salmon and tuna that are rich in omega-3 fatty acids also have been shown to prevent heart disease.

For the new study, researchers measured how well 3,718 people did on simple tests, such as recalling details of a story. The participants, all Chicago residents 65 and older, took the tests three times over six years. They also filled out a questionnaire about what they ate that included 139 foods.

"We found that people who ate one fish meal a week had a 10 percent slower annual decline in thinking," said co-author Martha Clare Morris, an epidemiologist at Rush University Medical Center. "Those who ate two fish meals a week showed a 13 percent slower annual decline."

The study was posted Monday on the Web site of the Archives of Neurology and will appear in the journal's December issue. It was published early online because of its general interest.

The researchers looked for, but failed to find, a link between omega-3 fatty acids and protection from brain decline. Previous studies found such a link.

Morris said it is possible that something else about eating fish worked to keep people's minds sharp. Or the food questionnaire might have been too broad to allow researchers to estimate omega-3 intakes accurately, said Dr. Pascale Barberger-Gateau, who does similar research at the University of Bordeaux in France but was not involved in the current study.

In the questionnaire, "only four seafood items were included, which did not allow this distinction," Barberger-Gateau said in an e-mail.

The questionnaire included four broad seafood categories: tuna fish sandwich; fish sticks/fish cakes/fish sandwich; fresh fish as a main dish; and shrimp/lobster/crab.

Testing participants' blood for omega-3 fatty acids would have given a more definitive measure, said Dr. William E. Connor of the Clinical Nutrition Department of Medicine at Oregon Health & Science University. He was not involved in the study.

Copyright 2005 The Associated Press. All rights reserved.This material may not be published, broadcast, rewritten, or redistributed