What Are Essential Nutrients, and Why Do You Need Them?

Essential nutrients are so named because the body cannot produce them on its own in sufficient quantities, which is why it is essential to obtain them through food. These nutrients are key in all aspects of life: maintaining healthy bones and muscles, repairing cells, preventing chronic diseases, and sustaining vital functions.

List of Essential Nutrients and Their Roles

There are six categories of essential nutrients that your body needs every day:

• Carbohydrates. They are the main source of energy. Ideally, they should come from whole grains, fruits, vegetables, and legumes.
• Proteins. They provide amino acids that build and repair tissues, as well as produce enzymes and hormones. The main sources are meats, eggs, dairy products, legumes, and nuts.
• Healthy fats. They are essential for absorbing fat-soluble vitamins, such as A, D, E, and K, and they also help protect organs and provide sustained energy. Avocado, olive oil, fatty fish, and nuts are the best sources of healthy fats.
• Vitamins. As metabolism regulators, each vitamin has a different function. For example, vitamin C strengthens the immune system, vitamin D supports bone health, and vitamin K is essential for blood clotting.
• Minerals. They participate in key processes such as muscle contraction (calcium, magnesium), blood oxygenation (iron), and fluid balance (sodium, potassium).
• Water. Although often overlooked, it is vital for transporting nutrients, regulating temperature, and eliminating waste.

How to Get Enough Essential Nutrients from Food

The best way to meet your requirements for essential nutrients is through a varied and balanced diet. Harvard University suggests a healthy eating plate distributed as follows:

• Fill half of your plate with fruits and vegetables of different colors; each pigment provides different vitamins and antioxidants.
• One quarter of your plate should contain protein; choose lean meats like fish or chicken, as well as legumes and tofu.
• Incorporate complex carbohydrates, such as oats, brown rice, and 100% whole grain bread; this should make up the remaining quarter of your plate.
  Include healthy fats, like olive oil, chia seeds, and almonds, but consume them in moderation.
• Stay hydrated. The amount of water needed depends on your physical activity, the climate where you live, and your weight and height. Consider drinking between two and two and a half liters, although you should also take into account that some foods have a high water content.

Also, healthy snacks can help maintain energy throughout the day and complete your needs of essential nutrients. Consider incorporating energy bars and granola as convenient options between meals. Choose versions with whole grains, nuts, and minimal added sugar for the best nutritional value, more minerals and healthy fats.

For example, TOYOU's Tropical Fruit Medley Granola offers a delightful combination of sweet and crunchy textures. This blend features high-quality oats, cashews, and three types of seeds, perfectly mixed with four fruits: mango, pineapple, papaya, and shaved coconut. It's a flavorful and nutritious option, rich in fiber and calcium.

Common Deficiencies and How to Avoid Them

Despite having access to a variety of foods, some nutritional deficiencies are common. Here is how to prevent them:

• Vitamin D: According to the National Health and Nutrition Examination Surveys (NHANES), only 34.5% of the population has sufficient levels of vitamin D. This can be prevented with moderate sun exposure and consumption of fatty fish, fortified dairy products, or supplements.
• Iron: This is very common in women of childbearing age. A deficiency can cause fatigue and weakness. It is mainly obtained from red meats, spinach, or lentils.
• Calcium: It is essential for bone health and can be obtained from dairy products, fortified plant-based drinks, and some vegetables like broccoli.
• Omega-3: These are essential for cardiovascular health and are obtained from salmon, sardines, walnuts, and flax seeds.

While supplements can be useful in some cases (e.g., vitamin D in winter or iron for people with anemia), the first choice should always be to obtain nutrients from food. Looking for a practical and healthy option to integrate more nutrients into your diet? Our energy bars and granolas are a delicious and quick way to add essential nutrients to your day.

Fuentes:

Harvard University, Healthy Eating Plate.

Prevalence, trend, and predictor analyses of vitamin D deficiency in the US population, 2001-2018.