Essential Nutrients: Sources and Quantity

The Top 10 Essential Nutrients Your Body Needs for Optimal Health

Protein

Protein is essential for the growth and repair of tissues in the body. It is also important for maintaining healthy skin, hair, and nails, as well as for building and maintaining muscle mass. Good sources of protein include lean meats, fish, poultry, eggs, beans, nuts, and dairy products.

Sources and Quantity

Chicken breast (30 grams per 100 grams) 

Lentils (मसूर) (9 grams per 100 grams) 

Tofu (8 grams per 100 grams)

Yogurt (दही)(10 grams per 100 grams)

Eggs (6 grams per egg).

The recommended daily intake of protein is 0.8 grams per kilogram of body weight, but this can vary depending on age, activity level, and health status.

Carbohydrates

Carbohydrates are the body's primary source of energy, providing fuel for physical activity and brain function. There are two types of carbohydrates: simple and complex. Simple carbohydrates are found in foods like sugar and sweets, while complex carbohydrates are found in foods like whole grains, vegetables, and legumes.

Sources and Quantity

Sweet potato (20 grams per 100 grams) 

Quinoa (क्विनोआ) (21 grams per 100 grams)

Whole wheat bread (12 grams per 100 grams)

Bananas (23 grams per 100 grams)

Apples (14 grams per 100 grams).

The recommended daily intake of carbohydrates is 45-65% of total daily calories, or about 130 grams per day for most adults.

Fats

Fats are essential for a variety of functions in the body, including hormone production, brain function, and the absorption of certain vitamins. There are three types of fats: saturated, unsaturated, and trans. Good sources of unsaturated fats include nuts, seeds, avocados, and olive oil, while saturated fats are found in foods like meat, dairy, and coconut oil.

Sources and Quantity 

Olive oil (14 grams per tablespoon)

Avocado (alligator pear) (15 grams per 100 grams) 

Almonds (14 grams per 100 grams) 

Salmon (fish) (13 grams per 100 grams).

The recommended daily intake of fat is 20-35% of total daily calories, with most of that coming from healthy unsaturated fats.

Fiber

Fiber is important for maintaining a healthy digestive system and preventing constipation. It can also help regulate blood sugar levels and lower cholesterol levels. Good sources of fiber include fruits, vegetables, whole grains, beans, and nuts.

Sources and Quantity 

Broccoli (2.6 grams per 100 grams)

Raspberries (6.5 grams per 100 grams) 

Lentils (8 grams per 100 grams) 

Whole wheat pasta (6 grams per cup) 

Chia seeds (5 grams per tablespoon).

The recommended daily intake of fiber is 25 grams for women and 38 grams for men.

Vitamins (including A, B, C, D, E, and K)

Vitamins are essential for maintaining good health and preventing disease. There are many different vitamins, each with its own unique role in the body. Good sources of vitamins include fruits, vegetables, whole grains, and dairy products.

Sources and Quantity

Vitamin A: sweet potato (18,443 IU per 100 grams)

Vitamin C: oranges (53.2 mg per 100 grams)

Vitamin D: salmon (447 IU per 100 grams)

Vitamin E: almonds (25.63 mg per 100 grams)

Vitamin K: spinach (482.9 mcg per 100 grams).

The recommended daily intake of vitamins varies depending on the specific vitamin and individual needs but can be met through a balanced diet or supplementation if necessary.

Minerals (including calcium, iron, and potassium)

Minerals are important for many different bodily functions, including bone health, nerve function, and muscle contraction. Good sources of minerals include dairy products, leafy greens, nuts, and whole grains.

Sources and Quantity 

Calcium: milk (125 mg per 100 grams)

Iron: spinach (2.7 mg per 100 grams)

Potassium: bananas (358 mg per 100 grams).

The recommended daily intake of minerals varies depending on the specific mineral and individual needs, but can be met through a balanced diet or supplementation if necessary.

Water

Water is essential for maintaining hydration and keeping the body functioning properly. It helps regulate body temperature, transport nutrients and oxygen to cells, and remove waste from the body. It's recommended to drink at least 8-10 glasses of water per day.

Sources and Quantity

Drinking water

Herbal tea 

Fruits 

Vegetables.

It's recommended to drink at least 8-10 glasses (64-80 ounces) of water per day.

Omega-3 fatty acids

Omega-3 fatty acids are important for brain function and heart health. They are found in fatty fish like salmon, as well as in walnuts, flaxseeds, and chia seeds.

Sources and Quantity 

Fatty fish like salmon (1,000-2,000 mg per 3.5-ounce serving)

Flaxseeds (2,338 mg per tablespoon)

Chia seeds (4,915 mg per tablespoon).

The recommended daily intake of omega-3 fatty acids is 250-500 mg per day.

Antioxidants (including beta-carotene, vitamin C, and vitamin E)

Antioxidants are important for protecting the body against damage from free radicals, which can lead to chronic diseases like cancer and heart disease. Good sources of antioxidants include fruits, vegetables, nuts, and whole grains.

Sources and Quantity

Vitamin A: sweet potato (18,443 IU per 100 grams)

Vitamin C: oranges (53.2 mg per 100 grams) 

Vitamin E: almonds (25.63 mg per 100 grams)

Beta-carotene: carrots (8,285 mcg per 100 grams).

The recommended daily intake of antioxidants varies depending on the specific antioxidant and individual needs but can be met through a balanced diet.

Probiotics

Probiotics are beneficial bacteria that live in the gut and help promote healthy digestion and immune function.

Sources and Quantity

Good sources of probiotics include fermented foods like yogurt, kefir, and sauerkraut.

A common daily dosage is between 1 billion to 10 billion CFUs. However, higher dosages, such as 20 billion to 50 billion CFUs, may be recommended for specific conditions or during certain situations, such as after a course of antibiotics or for individuals with digestive disorders.

It's important to eat a balanced diet that includes all of these essential nutrients in order to maintain optimal health. In addition to eating a variety of nutrient-rich foods, it's also important to stay hydrated, limit processed and high-sugar foods, and get regular exercise. Consulting with a healthcare professional or registered dietitian can also help ensure that you're meeting your specific nutrient needs.