5 Nutrients that are vital for you
Every human being is a small, exciting microcosm in itself, so our diet is always a very individual and complex topic. There are many different opinions about the right nutrients, strategies and diet recommendations. Regardless of which goals you are pursuing and which foods you like, there are a few rules in which most dieticians about nutrients are fundamentally in agreement.
The following nutrients are essential and vital to humans because the body can not synthesize them on their own and therefore needs to be fed on a regular basis.
Right after oxygen, water is the most important element and nutrient for humans. Without water, we can only survive for about 3 days. Water is needed in our body to maintain a variety of functions, whether as a solvent in the digestive tract, transport in the blood, building block for elasticity of our intervertebral discs or to regulate our heat balance.
Drink up to 1.5 – 2 liters of water daily, avoid sweetened drinks, energy drinks and excessive alcohol consumption.
Proteins are basic building blocks of all living things. They are also essential and fulfill vital tasks in our body such as a building material of hormones and enzymes, for the formation of antibodies of the immune system or as a transport function in the blood. In extreme cases, proteins even serve as an energy source, such as in endurance athletes or in malnutrition. The basic building blocks of proteins are amino acids of which only 9 are essential and must be supplied daily to the body in sufficient form. Although proteins of animal origin (meat, fish, dairy products) are of higher quality, they can also serve very well as protein suppliers through clever combinations of plant origin (legumes, cereals, nuts and seeds). The protein requirement of the average citizen is per day according to nutritional societies at 0.8g per kg of body weight.
Fats are both an energy supplier and building substance of cells and hormones. Fats are differentiated into saturated and unsaturated fatty acids, the former have a firm consistency, are less digestible and not essential for our organism, whereas unsaturated fats, also known as good fats, include Omega 3 and Omega 6 and have to be added regularly as our bodies can not synthesize themselves or very inefficiently.
Omega 3 fatty acids are found mainly in fatty marine fish such as salmon, herring, mackerel, flaxseed, chia seeds and walnuts and their oils.
Omega 6 fatty acids are found in oatmeal, soy, thistle, sunflower and wheat germ oils.
Pay attention to the correct distribution, it is recommended a ratio of Omega 3 to Omega 6 fatty acids of a maximum of 1: 4. The positive effects of the on-demand intake have anti-inflammatory, antihypertensive effects, stabilize the heart rhythm and reduce triglycerides in the blood.
Vitamin nutrients are organic compounds that the body needs for its metabolism. Vitamins are not energy suppliers but are subdivided into the category of protection and regulator substances. In this function, some specific vitamins are vital to humans and must also be taken regularly with food. There are differences between water-soluble (Vitamin C, vitamin B series) and liposoluble ( Vitamins A, D, E, K vitamins). They are involved as components of enzymes in numerous metabolic processes.
Eat fruits and vegetables daily, preferably fresh, seasonal and not overcooked, and regularly enjoy short sunbaths (Vitamin D, important for bone formation and immune cell formation, is converted into sunlight through sunlight)
Mineral nutrients are building and regulator substances in the human organism, they are essential and are subdivided according to content in the body according to quantity trace elements. The most important quantity elements are calcium, potassium, sodium and magnesium. For the trace elements we mainly need iron, zinc, selenium, manganese, copper and iodine.
Normally, the mineral requirement is covered in a organic full, varied and wholemeal diet. An increase in mineral intake can be achieved in general by a balanced mixed diet with high fruit and vegetable content.
In summary, these nutritional rules with the essential nutrients are suitable for most people and should therefore be used consciously. Drink plenty of water, eat fruits and vegetables on a daily basis, for optimal supply of vitamins, minerals and fiber.
Take care of a healthy protein and fat balance, take time for a daily sunbath and exercise in the fresh air as often as possible. In addition to daily walks, Pilates is a wonderful balancing form of exercise to strengthen the centre of your body. Learn more about Pilates here !
Try to use plant-based foods as much as you can, or at least limit yourself to keeping animal foods to a minimum (1-2 times a week).
Be brave and open to new things and try to change your routines, a healthy diet can be very tasty with a proper preparation there is nothing to be abstained from.