Enough amounts of various nutrients are very much required for everyone which can be achieved from different foods. There many types of nutrients each with different benefits and purposes. So, what are the top most essential nutrients your body needs? Make sure you consume them to prevent diseases.
Top Most Essential Nutrients:
Vitamin A:
Vitamin A is very important for growth and development, good vision, healthy teeth, beautiful skin, strong bones and more. It protects from many infections, helps in growth of cells and tissues as well.
Carrots, Sweet potatoes, pumpkins, eggs, spinach, kale, watermelon, papaya, apricots, peaches, tomatoes, lentils, dried beans, broccoli, red peppers, guava, milk, liver, fortified cereals, etc. are rich in Vitamin A.
Vitamin C:
It’s water soluble and is an anti-oxidant which can protect cells from free radicals, fights against cancer, helps regenerating vitamin E supply, improves iron absorption, keeps gums healthy, heals wounds, boosts immunity and prevents infections.
It should be consumed daily since our body can’t store it and can’t make it. Red peppers, oranges, kiwi, strawberries, broccoli, cantaloupe, grapefruit, guava, parsley, Brussels, lemon juice, cauliflower, papaya, mustard greens, kale, etc. are rich in vitamin C.
Vitamin E:
Vitamin E contains 8 fat soluble compounds with distinctive anti-oxidant activities. Skin protection, prevention of cell damage from free radicals, improvement of cell communications, protection from prostate cancer and Alzheimer’s disease etc. can be achieved if this vitamin is consumed regularly.
Spinach, turnip greens, chard, mustard greens, almonds, wheat germ, cayenne pepper, sunflower seeds, asparagus, whole grains, bel peppers, safflower oil, etc. are rich in vitamin E.
Dietary Fiber:
It normalizes bowel movements, maintains bowel health, lowers cholesterol, controls blood sugar levels, helps get healthy weight, lowers the risk of chronic conditions like heart disease, cancer, type-2 diabetes etc.
Whole grain crackers, barley, millet, quinoa, cracked wheat, black beans, wild rice, chickpeas, oats, turnip greens, flaxseeds, collard greens, mustard greens, navy beans, raspberries, eggplant, cinnamon, etc.
Vitamin B9 (Folic Acid):
It supports RBC production, prevents anemia, prevents homocysteine build up in blood, proper nerve functions, prevents osteoporosis, and Alzheimer’s. Body can’t store this vitamin as well and so should be consumed regularly.
Romaine lettuce, asparagus, spinach, turnip greens, parsley, mustard greens, broccoli, collard greens, cauliflower, asparagus, lentils, beets, cabbage, lettuce, egg yolks, etc. are rich in vitamin B9 or folic acid.
Iron:
It makes RBC and supports metabolism. It helps in preventing anemia, fatigue, weakness, irritability, etc. Consuming more vitamin C can help your body absorb iron properly.
Oysters, chicken liver, red meat, soybeans, cereal, beans, pumpkin seeds, lentils, nuts, spinach, apricots, watercress, brown rice, kale, thyme, swiss chard, asparagus, turmeric, cumin, tofu, collard greens, black strap molasses, leeks, black pepper, oregano, turnips, basil, etc.
Magnesium:
It contributes to bone strength, energy production, boosts immunity, normalizes muscles, proper heart functioning.
Legumes, broccoli, whole grains, squash, cashews, almonds, soymilk, avocado, black beans, brown rice, kidney beans, oatmeal, banana, sesame seeds, pumpkin seeds etc. are rich in this mineral.
Omega- 3 Fatty Acids:
These are essential fatty acids which help in building cells, regulate nervous system, strengthen cardiovascular system, boost immunity, nutrient absorption, reduce the risk of becoming obese, and prevents tumor cell growth.
Flaxseeds, salmon, walnuts, soybeans, beef, sardines, shrimp, scallops, halibut, canola oil, tofu, linseed, olive oil, etc. are rich in these fatty acids.
Calcium:
Calcium contributes to healthy teeth, healthy bones, healthy nerves, muscle functioning, maintenance of pH, energy production, weight control, etc.
Yogurt, milk, cheese, black molasses, tofu, sesame seeds, collard greens, sardines, turnip greens, spinach, scallops, etc. are rich in calcium.
Proteins:
Proteins improve immunity, give healthy skin, hair, nails, helps producing enzymes, proper growth, etc.
Turkey, shrimp, tuna, cod, salmon, halibut, scallops, chicken, sardines, lamb, calf’s liver, grass fed beef, spinach, mustard greens, tofu, asparagus, cheese, soybeans, mushrooms, eggs, split peas, summer squash, garbanzo beans, etc. are rich in proteins.