What Are the Essential Nutrients That the Human Body Needs to Function Properly?

Essential nutrients are divided into two groups macronutrients and micronutrients. Essential nutrients your body needs to function properly include protein, carbohydrates, fats, vitamins, and minerals.

Your body can’t produce all the substances it needs to function. Your diet provides these essential nutrients for your body to stay healthy. 

Essential nutrients are divided into two groups — macronutrients, nutrients you need in large amounts, and micronutrients, those you need in small doses. Macronutrients include carbohydrates, proteins, fats, and water. Micronutrients include vitamins and minerals. 

Here’s all you need to know about the essential nutrients for your body and how to include them in your diet.

These are the six essential nutrients you can get from various dietary sources:

Carbohydrates are your main source of energy. They are a type of macronutrient that makes up most of your daily calorie intake. They provide your body with glucose, which your cells convert into energy for body functions and physical activity. 

There are three main types of carbohydrates: 

Sugars. Sugars are simple carbohydrates. They are rapid energy sources. They’re quickly digested and absorbed by your body. Sugars include glucose, fructose, and lactose. Fruits are a healthy source of sugars. 

Unhealthy sources of sugar include processed and refined foods, including pastries, white bread, and sodas. These carbohydrates may lead to weight gain and increase your risk of developing health problems like diabetes and heart disease.

Starches. Starches are complex carbohydrates made of chains of sugar molecules. They are slower to digest than sugars and are  a sustained energy source. Starches are found in bread, rice, pasta, cereals, whole grains, and starchy vegetables like potatoes.

Fiber. Fiber is a complex carbohydrate that your body can’t digest. It helps maintain gut health and prevents digestive problems like constipation. 

There are two types of fiber — soluble and insoluble. Soluble fiber dissolves in water. It can help lower cholesterol and blood sugar levels. Insoluble fiber doesn’t dissolve in water. It helps with bowel movement. Fiber is found in fruits, vegetables, whole grains, and legumes.

Research shows that including a moderate amount of carbohydrates, about 50% to 55% of your daily calorie intake, is good for health.

Proteins are the building blocks of your skin, hair, and muscles. They also help produce enzymes, hormones, and other molecules for the proper functioning of your body. 

Proteins are made up of long chains of 20 different amino acids. Your body can't produce them. So they must be taken through dietary sources. The sequences in which amino acids are lined decide the structure and function of a protein molecule.

Some protein-rich food sources include:

• Meat and poultry
• Seafood
• Eggs
• Dairy products like milk, yogurt, and cheese
• Legumes and beans
• Nuts and seeds

It is important to consume different protein-rich foods to get all the essential amino acids your body needs. You must have a little more than 7 grams of protein per 20 pounds of your body weight daily, or 0.8 grams per kilogram of your body weight. For example, if your weight is 140 pounds, aim to consume about 50 grams of protein daily.

Fats are essential nutrients that provide energy and keep you warm. They’re also required to produce hormones and absorb fat-soluble vitamins like vitamins A, D, E, and K.

There are two types of fats — good fats and bad fats. 

Bad fats. These include saturated fats and trans fats. Saturated fats come from animal sources and are solid at room temperature. They include butter, lard, cheese, and pork skin. Plant sources of saturated fat include coconut and palm oils.

Trans fats form when certain oils undergo a chemical process called hydrogenation at high temperatures. They are unhealthy fats found in processed foods.

Good fats. These are unsaturated fats that are liquid at room temperature. They can be monounsaturated or polyunsaturated fats. Polyunsaturated fats include omega-3 and omega-6 fatty acids. Examples of unsaturated fats include plant oils like olive, canola, and sunflower oils. They are also found in nuts and seeds. Fish oil from fatty fish like salmon and mackerel is also rich in good fats.

Eating a lot of bad fats can increase your weight, blood sugar, and cholesterol. It can also increase your risk of heart problems. Include more sources of good fats in your diet. About 10% of your daily calorie intake should come from polyunsaturated fats. Research suggests that eating more healthy fats and fewer saturated fats can lower your risk of heart disease.

Water is a vital nutrient without which life can’t survive. Your body is made of 50% to 75% of water. It maintains biological processes, including digestion, metabolism, and temperature regulation. It helps transport nutrients and waste products in your body. It forms blood and digestive fluids and lubricates your organs and joints.

On average, adult women should drink 2.1 liters (8 cups) and men should drink 2.6 liters (10 cups) of water daily. But this includes water you get from fresh fruits and vegetables and beverages like juices, soups, milk, and soft drinks.

Vitamins are organic nutrients required in small amounts to maintain your health. They help support the immune system and keep your tissues healthy. There are 13 essential vitamins divided into fat-soluble and water-soluble vitamins. 

Fat-soluble vitamins. These are vitamins A, D, E, and K. They are stored in your fat tissue and liver. You don’t need to have them daily. 

Water-soluble vitamins. These are not stored in the body. They must be consumed regularly to maintain their levels in your body and prevent vitamin deficiency.

Water-soluble vitamins include:

• Vitamin C
• Thiamine
• Riboflavin
• Niacin
• Pantothenic acid
• Vitamin B6
• Biotin
• Folate
• Vitamin B12

Vitamins can be found in fruits, vegetables, whole grains, nuts, seeds, and animal products like meat, eggs, and milk. Include different vitamin-rich foods to get all the essential vitamins your body needs. You can also take vitamin supplements if you don’t get enough from your diet.

Minerals are inorganic substances your body needs in small amounts for vital biological functions. Milk, meat, nuts, and leafy green vegetables are rich sources of minerals. 

Your body needs certain minerals like calcium, magnesium, and potassium in large amounts to maintain bone and organ health. Other minerals like copper, iron, manganese, selenium, and zinc are called trace minerals because you need them in small amounts.

For a balanced diet, ensure you consume the right amounts of the six essential nutrients. Add different plant and animal sources of healthy carbs, good fats, proteins, vitamins, and minerals to your meals for optimal health. And don’t forget to drink lots of water to stay fresh and hydrated.