It is important to understand how to formulate a balanced diet. Without the proper vitamins and nutrients each day, your body can suffer some very uncomfortable, and potentially life-threatening consequences.
It can sound pretty scary when you read about all the physical problems you could suffer from a low intake of essential vitamins and nutrients, but it doesn’t have to be so complicated.
The truth is that being mindful of just a few specific vitamins and nutrients in your diet will help your body function on a much higher level of awesomeness.
Essential vitamins that should be present in your diet
There are actually 13 essential vitamins. These 13 vitamins are vital for the body to function properly, and their absence in the body can be very dangerous.
Vitamins A,D,E, and K are fat soluble vitamins, meaning that they are processed in the fats of the body. These vitamins should be monitored, as excess intake of these four, in particular, can cause lasting damage (and in some cases death).
There are nine water-soluble vitamins. When you overdose on these vitamins, the excess is simply flushed from the body through the urine.
- Vitamin A – healthy teeth, bones, soft tissues, and skin
- Vitamin D – helps the body absorb calcium, which is vital to bone health, 15 minutes of sun, 3 times a week will give you enough of this vitamin
- Vitamin E – helps form red blood cells
- Vitamin K – a coagulation agent, without it, your wounds would never stop bleeding
- Vitamin C – healthy teeth and gums, promotes wound healing, boosts immune system
Essential nutrients to include in your healthy diet
Nutrients nourish the body, and keep you going throughout the day. Without proper nutrition, your body will slowly begin breaking down.
- Carbohydrates – Carbs break down into glucose, which is vital for brain function. They are the primary fuel for your body and brain.
- Protein – provides valuable amino acids, forms muscle, helps create new hormones, present in meats, nuts, eggs, and beans
- Fats – helps absorb vitamins, boosts energy, healthy fats are present in nuts, avocado, salmon, flax seed, and nut butters
- Water – essential for removing waste from the body, regulates body temperature, water is essential for life
Essential minerals you should add to your intake
Similar to vitamins, minerals are essential to the proper function of your body. Minerals help to regulate your metabolism, build strong bones, and even help you to retain the proper hydration.
- Iron – helps red blood cells bind to oxygen
- Potassium – help muscles and your nervous system function
- Calcium – promotes bone health and keeps teeth solid
- Magnesium – regulates muscle and nerve functions
- Phosphorous – works with calcium to reinforce bone health