Best nutrients for your body are crucial in growth, energy production, immune function, and maintaining our body systems’ balance. A well-balanced, nutrient-dense diet is essential to fostering physical and mental well-being.
However, it has been discovered that most people’s diets lack at least eleven key nutrients, which can lead to various health problems and a decline in overall wellness. This nutrient deficiency is often a result of poor dietary choices and a lack of understanding of the importance of these essential nutrients.
This article aims to shed light on these eleven key nutrients that many people are missing in their diets and provide guidance on how to incorporate them into daily meals. Understanding these best nutrients for your body better and making conscious efforts to include them in our diets can improve our overall health and well-being.
Table of Contents
What Are Nutrients?
Nutrients are essential substances our body requires to function properly, crucial in maintaining our overall health, growth, and development. They are the building blocks of life, supplying our body with the necessary components to carry out a wide range of physiological functions and support our daily activities. Nutrients can be broadly categorised into two main groups: macronutrients and micronutrients.
Macronutrients are the nutrients required in larger amounts by the body and serve as the primary energy source. They consist of the following:
- Carbohydrates: These are the body’s main energy source, fueling physical activities and brain function. Carbohydrates are found in grains, legumes, fruits, and vegetables.
- Proteins: They are the building blocks of our body’s cells and are required for growth, tissue repair, and the production of enzymes and hormones. Protein-rich foods include meat, poultry, fish, dairy products, legumes, nuts, and seeds.
- Fats: Fats are an important energy source playing a vital role in cell structure and function. They help the body absorb fat-soluble vitamins (A, D, E, and K) and are essential for hormone production. Healthy fats can be found in avocados, nuts, seeds, and fatty fish.
Micronutrients are nutrients required in smaller quantities, but they are crucial for various biochemical processes in the body. Micronutrients include:
- Vitamins: Organic compounds necessary for normal growth, development, and health maintenance; vitamins are classified as fat-soluble or water-soluble. They aid in energy production, immune function, blood clotting, and other vital processes.
- Minerals: Inorganic elements that help regulate body functions, support growth and development and maintain overall health. Minerals are classified as major or trace based on the amount required by the body.
Key Nutrients Most People Lack
Many struggle to maintain a balanced diet, leading to deficiencies in some essential nutrients. Understanding the role of these best nutrients for your body and incorporating them into your daily diet for optimal health is crucial. This section will discuss the 11 best nutrients for your body that most people commonly lack. We will explore each nutrient’s function in the body and identify the foods and drinks where it can be found.
1. Vitamin A
Vitamin A is a fat-soluble vitamin essential for vision, immunity, and cell growth. The two types are preformed vitamin A (found in animal products) and provitamin A (found in plant-based foods).
Function:
- Supports healthy vision
- Enhances immune function
- Promotes proper cell growth
- Maintains healthy skin and mucous membranes
Best Nutrients for Your Body Sources:
- Liver
- Fish oils
- Milk
- Eggs
- Carrots
- Sweet potatoes
- Spinach and other leafy green vegetables
2. B vitamins (B1, B2, B3, B6, B12)
B vitamins are a group of water-soluble vitamins that play a crucial role in energy production, cell growth, and nerve function. They work synergistically, making them most effective in a well-rounded diet.
Function:
- Involved in energy production
- Support cell growth and division
- Maintain proper nerve function
- Aid in the synthesis of DNA and other genetic material
Best Nutrients for Your Body Sources:
- Whole grains
- Legumes
- Nuts
- Seeds
- Dairy products
- Eggs
- Poultry
- Fish
- Leafy green vegetables
3. Vitamin C
Vitamin C is a water-soluble vitamin that acts as an antioxidant, supports immune function, and is essential for collagen production. It also helps the body absorb non-heme iron, which is found in plant-based foods.
Function:
- Acts as an antioxidant
- Supports immune function
- Necessary for collagen production
- Helps with iron absorption
Best Nutrients for Your Body Sources:
- Citrus fruits
- Strawberries
- Kiwi
- Bell peppers
- Broccoli
- Brussels sprouts
4. Vitamin D
Vitamin D is a fat-soluble vitamin that helps the body absorb calcium and is critical for maintaining bone health and immune function. It is unique because it can be synthesised in the skin upon exposure to sunlight.
Function:
- Helps with calcium absorption
- Supports bone health
- Enhances immune function
Best Nutrients for Your Body Sources:
- Fatty fish
- Fish liver oils
- Egg yolks
- Fortified milk
- Fortified cereals
- Sun exposure
5. Vitamin E
Vitamin E is a fat-soluble vitamin that acts as an antioxidant and supports immune function, skin health, and eye health. It also helps protect the body’s cells from damage caused by free radicals, unstable molecules that can damage cells.
Function:
- Acts as an antioxidant
- Supports immune function
- Promotes skin and eye health
Best Nutrients for Your Body Sources:
- Vegetable oils
- Nuts
- Seeds
- Leafy green vegetables
- Whole grains
6. Iodine
Iodine is an essential mineral that supports healthy thyroid function and the production of thyroid hormones. Adequate iodine intake is particularly important for pregnant women, as it is crucial for developing the baby’s brain and nervous system.
Function:
- Supports healthy thyroid function
- Essential for thyroid hormone production
- Promotes growth, development, and metabolism
Best Nutrients for Your Body Sources:
- Seaweed
- Iodized salt
- Dairy products
- Seafood
- Fortified bread
7. Iron
Iron is vital for producing haemoglobin and supports immune function and cognitive development. There are two types of dietary iron: heme iron (found in animal products) and non-heme iron (found in plant-based foods).
Function:
- Essential for haemoglobin production
- Supports immune function
- Promotes cognitive development
Best Nutrients for Your Body Sources:
- Red meat
- Poultry
- Fish
- Shellfish
- Legumes
- Tofu
- Fortified cereals
- Leafy green vegetables
8. Magnesium
Magnesium is an essential mineral that plays a role in various biochemical reactions, including energy production, protein synthesis, and muscle and nerve function. It is also important for maintaining healthy bones, as it helps regulate calcium levels.
Function:
- Involved in energy production
- Supports protein synthesis
- Regulates muscle and nerve function
Best Nutrients for Your Body Sources:
- Whole grains
- Legumes
- Nuts
- Seeds
- Leafy green vegetables
- Dark chocolate
9. Selenium
Selenium is a trace element that acts as an antioxidant, supports immune function, and plays a role in thyroid hormone production. It is also involved in the body’s defence against oxidative stress, which can lead to chronic diseases and ageing.
Function:
- Acts as an antioxidant
- Supports immune function
- Promotes thyroid hormone production
Best Nutrients for Your Body Sources:
- Brazil nuts
- Seafood
- Meat
- Poultry
- Eggs
- Whole grains
10. Zinc
Zinc is essential in immune function, wound healing, DNA synthesis, and growth and development. It also helps properly function the senses of taste and smell.
Function:
- Enhances immune function
- Supports wound healing
- Involved in DNA synthesis
- Crucial for growth and development
- Helps maintain the proper functioning of the senses of taste and smell
Best Nutrients for Your Body Sources:
- Oysters
- Red meat
- Poultry
- Seafood
- Whole grains
- Legumes
- Nuts
- Seeds
11. Omega-3
Omega-3 fatty acids are important polyunsaturated fats essential for brain health, heart health, and reducing inflammation. There are three main types of omega-3 fatty acids: ALA (found in plant-based foods), EPA, and DHA (found mainly in fish).
Function:
- Supports brain health
- Promotes heart health
- Reduces inflammation
Best Nutrients for Your Body Sources:
- Fatty fish (such as salmon, mackerel, and sardines)
- Walnuts
- Flaxseeds
- Chia seeds
- Fortified foods like eggs and milk
Tips for Effective Nutrient Absorption
Optimizing nutrient absorption is essential for maintaining overall health and well-being. By implementing practical strategies and understanding how your body processes nutrients, you can enhance the absorption of the best nutrients for your body, ensuring your body gets the most out of the foods you consume.
- Eat a Balanced Diet
Consuming a wide variety of nutrient-dense foods is the best way to ensure your body gets all the essential vitamins, minerals, and micronutrients it needs. Include plenty of fruits, vegetables, lean proteins, whole grains, and healthy fats in your diet to cover all your nutritional bases.
- Pair Nutrients that Enhance Absorption
Certain nutrients can help boost the absorption of others when eaten together. For example, pairing iron-rich plant foods with vitamin C-rich foods (such as oranges or bell peppers) can enhance the absorption of non-heme iron. Similarly, consuming healthy fats with fat-soluble vitamins (A, D, E, and K) can improve their absorption.
- Optimise your Gut Health
A healthy gut is crucial for effective nutrient absorption. To maintain a healthy gut, consume a fibre-rich diet, fermented foods (such as yoghurt, kefir, sauerkraut, and kimchi), and stay well-hydrated. Additionally, manage stress and consider taking probiotic supplements if needed.
- Pay Attention to Food Preparation
How you prepare your food can also impact nutrient absorption. For example, cooking vegetables can help break down cell walls, making it easier for your body to absorb nutrients. However, some nutrients can be lost during cooking, so avoid overcooking, steaming, or sautéing rather than boiling.
- Be Mindful of Anti-Nutrients
Some foods contain natural compounds called anti-nutrients, which can inhibit the absorption of certain nutrients. Examples include phytic acid (in legumes, whole grains, and nuts) and oxalates (in spinach and beet greens).
- Consider Supplementation When Needed
Sometimes, it may be necessary to supplement your diet with specific vitamins or minerals to ensure optimal nutrient absorption. This may be particularly true for those with dietary restrictions, certain medical conditions, or those following a strict vegan or vegetarian diet.
Eating Your Way to Vitality
A balanced and diverse diet supports overall health, helps prevent nutrient deficiencies, and reduces the risk of chronic diseases. As you move forward, include various nutrient-dense foods in your daily meals. Prioritise whole, unprocessed foods and be mindful of proper nutrient combinations to enhance absorption.
Remember, a well-rounded diet incorporating all essential nutrients is the foundation of good health. By making conscious choices and integrating these best nutrients for your body, you will take a significant step towards better health and well-being.