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A person’s body cannot produce everything that it needs to function. There are six essential nutrients that people need to consume through dietary sources to maintain optimal health. Essential nutrients are crucial in supporting a person’s reproduction, good health, and growth. These essential nutrients are divided into two categories: micronutrients and macronutrients. Micronutrients are nutrients that a person needs in small doses. Micronutrients consist of vitamins and minerals. Although the body only needs small amounts of them, a deficiency can cause ill health. Macronutrients are nutrients that a person needs in larger amounts. Macronutrients include water, protein, carbohydrates, and fats. Keep reading for more information about where to find these nutrients, and why a person needs them. The six essential nutrients are vitamins, minerals, protein, fats, water, and carbohydrates. Fats People often associate high fat foods with bad health. However, a person needs certain fats to help maintain optimal health. Fats provide the body with energy and help it carry out a range of functions. However, it is essential to consume healthful fats, such as monounsaturated and polyunsaturated fats and limit or avoid saturated and trans fats. Healthful fats help with the following functions: cell growth

blood clotting

building new cells

reducing the risk of heart disease and type 2 diabetes

muscle movement

balance blood sugar

brain functioning

mineral and vitamin absorption

hormone production

immune function According to recent Dietary Guidelines for Americans , a person should consume 20–35% of their calories from healthful fats. A person can find healthful fats in several foods, including: nuts

fish, such as salmon and tuna

vegetable oils

seeds Find out the difference between saturated and unsaturated fats.

Carbohydrates Carbohydrates are essential to the body. They are sugars or starches that provide energy for all the cells and tissues in the body. There are two different types of carbohydrates: simple and complex. People should limit their intake of simple carbohydrates, such as white bread, pasta, and rice. However, the body needs complex carbohydrates to support the following: the immune system

brain function

the nervous system

energy to perform tasks

digestive function The Dietary Guidelines for Americans recommend a person consumes 45–65% of their daily calories from complex carbohydrates. The following foods contain complex carbohydrates: quinoa

brown rice

vegetables

whole grain pasta, bread, and other baked goods

oatmeal

fruits

barley People should avoid overly processed products that contain bleached, white flour, and foods with added sugar. Learn the difference between good and bad carbs here. Water Water is probably the most important essential nutrient that a person needs. A person can only survive a few days without consuming water. Even slight dehydration can cause headaches and impaired physical and mental functioning. The human body is made up of mostly water, and every cell requires water to function. Water helps with several functions, including: flushing toxins out

shock absorption

transporting nutrients

preventing constipation

lubrication

hydration The best source for water is to drink natural, unsweetened water from the tap or bottled sources. For people who do not like the taste of plain water, they can add a squeeze of lemon or other citrus fruits. Also, a person can get extra water by consuming fruits that contain a large amount of water. People should avoid getting their water intake from sugary drinks. Sugary drinks include sweetened teas, coffees, soda, lemonade, and fruit juices. Find out how much water to drink to avoid dehydration.

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