The 6 Essential Nutrients and Their Functions
Nutrients are chemicals in food that are needed for energy, growth, and maintenance of organs, cells, skin, blood, and other body functions. An essential nutrient is something the body cannot make on its own. However, sometimes certain nutrients are considered “conditionally essential.”
Individualized Needs
Every person’s needs are unique and dependent on factors including sex, age, medical conditions, medicines, culture, activity levels, and nutrition goals.
Carbohydrates
Carbohydrates are molecules that can be broken down into glucose and other simple sugars. They are necessary for energy to support the brain and body. Carbohydrates provide 4 calories per gram.
Protein
Protein is another essential macronutrient that acts as the building block for muscle, bone, cartilage, and skin. It is made up of long chains of amino acids. Protein is needed when cells are being repaired, as in wound healing.
How Much of Each Essential Nutrient to Eat Daily
The RDA for most vitamins and minerals is defined as intakes sufficient to meet the nutrient requirements of nearly all (97% to 98%) healthy individuals. For the nutrients lacking data, there are “adequate intakes,” “estimated average intakes,” and “tolerable upper intake levels” (UL, the maximum daily intake unlikely to cause adverse health effects).
Meal and Snack Inspiration With Every Essential Nutrient
Getting essential nutrients from food requires eating a wide variety of fruits, vegetables, nuts, seeds, starches like whole grains and starchy vegetables, legumes, lean protein, and healthy fats. Your overall dietary pattern is important for meeting your nutritional needs.
Risks of Nutritional Deficiencies
Nutritional deficiencies can occur when you follow restrictive diets for a long period of time, have food insecurity, issues with absorption, food allergies, or if your needs are increased during different phases of life and you are unable to hit your nutritional targets.
Summary
You need to consume adequate amounts of macronutrients (carbohydrates, protein, fat, water) and micronutrients (vitamins and minerals). Individualized nutrition is recommended as your needs are unique. Consuming a variety of vegetables, fruits, whole grains, legumes, lean proteins, nuts, seeds, and healthy fats can help meet your needs for essential nutrients.
