What to Eat in a Day to Get Slim: A Complete Guide - meal stomach diseases prevention Essential Vitamins for WomenWhat to Eat in a Day to Get Slim: A Complete Guide - meal stomach diseases prevention

Dear Readers, our human body required various nutrition for wellbeing and fitness of our body. This article consists of information on essential nutritional requirement of our body to Maximize Your Health.

food - nutritional values
Food with nutritional values

The human body needs crucial nutrients in enough quantity for maintenance, growth, and reproduction. “You are what you eat” is a popular idiom, and many researchers have proved that a healthy diet is only a surety of healthy life. Many people do not know about the essential nutrient that their body requires. Essential nutrients are a component that the human body is unable to produce in enough quantity. You must intake these nutrients through dietary or supplemental sources.

Nutrients are divided into two categories due to human body consumption: macronutrients and micronutrients.  Micronutrients are nutrients required in small quantities as minerals and vitamins. While macronutrients are nutrients that are required in excessive amounts for better health as carbohydrates and protein. Here, we discuss the essential nutrients and their benefit and source so that you know all about the crucial nutrients.

Following are the essential nutritional elements for our body:


carbohydrates - nutritional need
Food high on carbohydrates

Carbohydrates or carbs are essential for the human body’s function. Basically, carbohydrates are sugar molecules or starches that provide energy to all body cells for proper function.  The human body breaks down carbohydrates into glucose, which provides energy to support bodily functions and physical activity.

Health benefits of Carbohydrates

  • Control weight gain and loss
  • Improve mood and athletic performance.
  • Provide energy to the brain, central nervous system, kidney, and heart muscles and help relieves muscle fatigue.
  • Control blood cholesterol level.


You can get carbohydrates from healthy and unhealthy resources. Healthy sources of carbohydrates are vegetables, fresh fruits, potatoes, corn, milk, and milk products. Soda, artificial sugar, white bread, and pastries are unhealthy sources of carbohydrates.


protein nutritional need for healthy body
Protein rich food

Food based Protein is composed of basic molecules of amino acid, oxygen, nitrogen, sulfur, carbon, and hydrogen are also present in its composition. Proteins are highly complex nutrients that take part in the critical functions of life as defense, molecular recognition, metabolism, movement, and cellular communication.

Health benefits of protein

  • It is a building block of bones, muscles, and cartilage. Even human nails, skin, and hair are comprised of protein.
  • Prevent hair damage and heart-related diseases.
  • Improve the immune system, controls sugar levels and helps in hormone balance.
  • Make skin healthy and slow down the aging process


You can get protein from animals and plants. Animal-based sources are eggs, meat, fish, poultry, and dairy products. Whereas plant-based sources are nuts, vegetables, fruits, grains, and seeds.

Healthy Fats

healthy fats - nutritional need
Healthy Fats / Oil etc.

Many people consider fat as a poor health nutrient. However, research has proved that healthy fats are essential for supporting optimal health. Pathon says, “Your body uses fats for energy when carbohydrates aren’t available”.

You should not use trans fat in your daily life, it can harm your health.

Health benefits of Healthy fat

  • Control blood cholesterol level.
  • Improve brain function.
  • Strength bone and Promote a Healthy Body Composition.
  • Improve skin and level health and promote good sleep.


Fats are available in different forms, saturated fat (butter, ghee, suet, lard, coconut oil, palm oil, cheese, and cheese), monounsaturated fat (olive, peanut, seed, and canola oil), polyunsaturated fat (Sunflower, corn, soybean, and flaxseed oils, Walnuts, Flax seeds, and Fish), and trans-fat (Commercial baked goods, such as cakes, cookies and pies, Shortening, Microwave popcorn, and Frozen pizza).

Vitamin and minerals

Vitamins and minerals are micronutrients that our body needs in small amounts for metabolic processes, but both are necessary.  Because our body cannot accomplish some essential work without vitamins and minerals, for instance, it cannot convert food into energy, make new cells and repair damaged cells.

Health Benefits of Vitamins and Minerals

  • Boost the immune system to fight infections.
  • Increase healing process
  • Support regular growth and development
  • Support cells and organ to do their job properly
  • Make bone strong
  • Vitamins are essential for insight


You can get vitamins and minerals from a variety of food like vegetables, fruits, lean meats, fish, legumes, nuts, whole grains, and seeds.

Conclusion on body nutritional needs

Everyone should eat a variety of fruits, vegetables, nuts, and seeds to fulfill macro and micronutrient requirements. It is only a way to lead a happy and healthy life and stay away from lethal diseases.

We hope above article on nutritional needs of human body, will identify ways to make your body healthier.

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Article Contributor: Adida Majed

Prashant V @Gymbag4you@gmail.com

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