There are many, many, nutrients apart from the staple grains we consume that the body desperately needs -macronutrients, micronutrients, vitamins, minerals, and proteins. When the body is not provided certain minerals and vitamins it tends to develop certain conditions; lack of proteins primarily inhibits growth and healing; without good carbs, the body can do nothing – we know all of this. More importantly, the modern man knows that each human body should receive each of the nutrients in the right amounts, in balanced ratios according to its specific requirements.

But have you figured out what these vital motes are?

Although we know we need them, not everyone knows what they do in our bodies. So, here is a quick guide to proteins (amino acids), vitamins, and minerals.

The “Essentials”

Essential nutrients are the naturally occurring compounds that the body must receive, one way or another, so that it can function smoothly. The crucial fact about the 6 nutrients science classifies as “essential” is that they cannot be synthesized by the body and can only be obtained from food. There are a few that the body can make but they are not in quantities sufficient for good health.

These nutrients are sources of energy (carbohydrates), amino acids that make up most tissue (in the form of proteins), some fatty acids (that form good cholesterol/fat), vitamins (some can be produced by the body), certain minerals (some in trace quantities), and water.

Out of these, carbohydrates are available in most kinds of food items. In fact, it has taken great research to find zero-carb/zero-cal foods. The body even breaks up fat reserves for energy and can later find other sources like ketones for energy. We generally only need to watch out for too many carbs. Although fats are not commonly present, we need to pay careful attention because there are both good and bad types of fats on either side of a thin line that changes shape with advancing research.

Later, in this article, I will be discussing the importance of finding a balance between all the “essentials” (including water); but first we’ll put the finickier trio of Amino Acids, Vitamins, and Minerals under a microscope.

1. Proteins and Amino Acids

Amino acids are the basic building blocks of most organisms. They make up enzymes, proteins, and many other basics, but it is its protein chains that form the structural units of the body.

As of date, studies have identified about 23 amino acids (some say 21). Out of these, there are 9 that cannot be produced enough or fast enough for bodily functions, and hence must be provided through food. They are phenylalanine, valine, threonine, tryptophan, methionine, leucine, isoleucine, lysine, and histidine, if you would like to know them by name.

Soybeans, cow’s milk, yeast, tuna, rabbit, pumpkin seeds, pigeon peas, and many other popular food items can provide these 9 essential amino acids in variable quantities.

Protein-giving super-foods are trending these days, as people are looking for healthier alternatives for carbs and fats to satiate appetites while quenching cravings.

Protein is also thinning because it provides just as much energy as most carbohydrates (4 calories per gram).

2. Vitamins

Vitamins are organic molecules that occur in a wide variety of forms and compositions. Nothing defines vitamins better than the fact that they are the silent facilitators of many bodily functions including, absorption of some nutrients and oxygen, maintenance, immunity, metabolism, catabolism, neural responses, waste disposal, etc. They are everywhere, and we need them to be.

Because vitamins were not obvious, active, participants in their activities, they were under-researched for a long time. Today, however, different lists may include 13 or 14 (including choline) essential vitamins and their associated class of molecules called vitamers. They are,
• Vitamin A (Retinol),
• Vitamin B Complex [B1 (Thiamine), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine), B7 (Biotin), B9 (Folate), and B12 (Cobalamin)],
• Vitamin C (Ascorbic Acid),
• Vitamin D (Calciferol),
• Vitamin E, and
• Vitamin K

There is so much to discuss about vitamins, but let’s just say each of them are inevitable. When the body is deficient with any one of these vitamins, it begins to indicate it through symptoms, which we call “Deficiency diseases”.

Please note here that while we cannot typically have too many proteins, the consumption of vitamins in quantities more than recommended can cause certain symptoms classified under the term “Hypervitaminosis”.

Vitamins are found in just about any foods we have deemed “healthy” – vegetables, fruits, kinds of milk, eggs, meats, fish, nuts, etc.

3. Minerals

Minerals are non-organic nutrients, mostly found in their edible but elemental form in our food and water. Calcium, Phosphorus, Potassium, Sodium, and Magnesium constitute about 90% of the mineral content of the human body. The remaining are found in very small quantities and hence called “trace minerals”. They are, Sulphur, Iron, Chlorine, Cobalt, Copper, Zinc, Manganese, Molybdenum, Iodine, Strontium, Selenium, etc.

Calcium equals bones; Phosphorus helps in the formation of bones and teeth and is needed for the body to make protein for everything “life”. Potassium regulates fluid balance, muscle contractions, and nerve signals. Sodium regulates osmosis. Magnesium is needed for more than 300 biochemical reactions in the body. It helps maintain healthy nerve and muscular function, balances the immune system, keeps your heartbeat steady, and helps bones be strong.

Iron equals blood equals Oxygen equals Life. Nuff said! Iron is key to metabolic processes, including oxygen transport, deoxyribonucleic acid (DNA) synthesis, and electron transport.

Manganese has major roles in the metabolism of amino acids, cholesterol, glucose, and carbohydrates. It also does its part in bone formation, blood clotting, and reducing inflammation. Zinc is a component of more than 300 enzymes and hormones and plays a crucial part in the health of our skin, teeth, bones, hair, nails, muscles, nerves, and brain function. Zinc controls the enzymes that operate and renew the cells in our bodies. Strontium is used to treat thinning bones and arthritis. Iodine controls thyroid production and metabolism.

Just like vitamins, they too can cause everything from symptoms to syndromes in deficient and excess conditions, unique to the mineral.

These minerals are found in almost all kinds of food items, salts, and the water we use – you only need to know what gives what and how much.

The balancing trick:

We have only discussed the 3 sensitive essential nutrients, finding a perfect balance amongst all 6, (Carbohydrates, Proteins, Fats, Vitamins, Minerals, and Water) is both an intricate science and a fulfilling art.

That is why expert help is available to master nutritional balance. An expert nutritionist can suggest the customized right diet plan for an individual. The goal of nutritional science is, of course, overall health. Only when our body gets all the required nutrients, fiber, hydration, exercise, and care can it perform the best. And a well-performing body knows how to keep itself healthy and immune. This is the gist of nutrition.

So, to give our body a well-rounded package, we should aim for a healthy, balanced diet, packed with all the essentials, that regards all the food groups, and cuts down sugars, sodium, and bad fats. Not only should an ideal diet be rich and wholesome, but it should also be in the right proportions and scheduled right. Don’t worry – it’s far from complicated, and Nutritionists have got your back.