What Nutrients Do Our Bodies Need?
When we talk about the nutrients our bodies need, we immediately think of foods that we consider healthy such as fruits and vegetables. Yup, that’s true! But are healthy foods that are nutritious only limited to fruits and vegetables? Of the various kinds of food and drink that we consume, are there other elements contained? How much is needed for each nutrient?
Nutrients can be divided into two categories: macronutrients and micronutrients. Macronutrients are nutrients that the body needs in large amounts such as Carbohydrates, Proteins and Fats. While micronutrients are nutrients that are not as much as macro (even just a little) but must still be there because the body needs them, they are vitamins and minerals.
Macronutrients
1. Carbohydrates (Carbs)
Carbohydrates are the sugars, starches and fibers found in certain foods and drinks. They are the most important source because they are easily broken down into glucose, which the muscles and brain use to function. Although the role is very important, we must know that carbs can come from both healthy foods (complex carbohydrates) and unhealthy foods (simple carbohydrates). The difference between the two is the chemical structure which affects how quickly the sugar is absorbed by the body. Simple carbs generally release sugar faster because they are made with processed and refined sugar and do not contain any vitamins, minerals, or fibers. On the other hand, complex carbs are processed more slowly and are filled with various nutrients.
- Simple carbs: white rice, white bread, pasta, refined sugar, etc.
- Complex carbs: brown rice, whole wheat bread, sweet potato, etc.
Ideally, we need 45–65% crabs daily since they are the primary source of energy for the body, especially the brain.
2. Proteins
Proteins are made up of amino acids and function as hormones, enzymes, and an antibody in the immune system. So, the nutritional value of protein is measured by the amount of essential amino acids contained in food sources. They play a role in forming parts of body structures such as connective tissue, skin, hair, and muscle fibers. Example of food contains more proteins are lean meat, fish and seafood, dairy products, seeds, etc. The recommended daily intake of protein is between 0.75 grams and 1 gram per kilogram of your body weight but it also adapted to daily activities.
3. Fats
Fats may become part that some people avoid, especially for those who want to lose weight. Before staying away from all types of fats, we should know that fats are divided into saturated and unsaturated fats. Saturated fats do provide your body with cholesterol indeed, which plays an important role in hormone production. However, Unsaturated fats regulate metabolism, maintain the elasticity of cell membranes, improve blood flow and promote cell growth and regeneration.
- Saturated fats: animal fats, butter, coconut oil, etc.
- Unsaturated fats: olive oil, avocado, nuts, salmon and mackerel, etc.
From those, we know that we do not need to avoid all fats because they have important role for our bodies. All we need to do is choose a good source of fats. Remember, we should aim for 20–30% of our total daily calories from fats.
Micronutrients
Vitamins and minerals are micronutrients which are also important because our bodies cannot produce them in the amounts our bodies need. We do not need them in large amounts indeed, but we need them to maintain the correct balance of water and get the oxygen moving around the body. In addition, vitamins and minerals also help maximise the work of macronutrients like promote healthy bones and stabilise the protein structures that we get from the protein we eat, including those that make up our hair, skin and nails. Food sources that are high in micronutrients such as grains, spinach and kale, salmon and tuna, eggs, berries, etc.
To get a nutritionally healthy body, it is not about what food you eat, but we should pay attention to the macro and micronutrients that must be fulfilled every day. There are no exceptions either who want to lose weight, gain weight or who are just maintaining. Remember, you don’t need to eat a less (or more), you just need to eat right.
-Northern Ingo-
