Essential Nutrients

Nutrients are molecules that help an organism grow, develop, and reproduce. Nutrients can be found in the foods we consume, helping our body to sustain. Essential nutrients are nutrients that our body cannot create, but requires from an outside source. While there are various essential nutrients, this article will only focus on the following:

• Vitamin B12

• Folate/Folic Acid

• Calcium

• Vitamin D

• Potassium

• Magnesium

• Fiber

• Omega-3 Fats

• Water

Vitamin B12 is needed for the production of red blood cells and DNA. In addition, it contributes to healthy nerve function, breaking down carbohydrates, transporting other nutrients throughout the body, neurological functions, and cancer prevention. Vitamin B12 can be found in fish, meat, dairy products, and eggs.

Folate/Folic Acid is needed for breaking down homocysteine, an amino acid that can be harmful if present in the body in high amounts, and producing healthy red blood cells. Folate/Folic Acid can be found in vegetables, fruits, nuts, seafood, beans, egg, meat, dairy products, and grain.

Calcium is needed to maintain strong bones, muscle movement, the movement of blood in the blood vessels, and the release of hormones in the body for various functions. Calcium can be found in milk, dairy products, fruits, leafy greens, nuts, and beans.

Vitamin D is required for calcium and phosphorus absorption. Vitamin D can be found in fish and live oil, egg yolk, cheese, and beef liver.

Potassium is necessary in regulating one’s heartbeat, allowing the muscles and nerves to function, creating proteins, and metabolizing carbohydrates. Potassium can be found in dried fruits, beans, potatoes, spinach, broccoli, avocado, and bananas.

Magnesium helps support the immune system and the heart. In addition, it has also been proven to be detrimental to maintaining strong bones. Magnesium can be found in spinach, beans, nuts, seeds, and whole grain.

Fiber aids in digestion. Fiber can be found in fruits, vegetables, beans, nuts, seeds, and whole-grain products

Omega-3 Fats are good for the eyes and have shown to improve vision. Omega-3 Fats can be found in plant oils, fish, and other seafood.

The final Essential Nutrient we will discuss is water. Drinking water prevents dehydration, flushes waste from the body, regulates body temperature, transports nutrients, and aids in digestion. Water can be found in your own home! Now grab a glass of water.

It is important to note that all nutrients should be taken in moderation. Even essential nutrients such as water become harmful to the body in high dosages. Thus, while the above essential nutrients are detrimental to one’s health, they should only be taken in limited quantities.