You need essential nutrients every day.
Essential nutrients are nutrients from food that your body is unable to manufacture on its own.
They are mandatory for all people of all ages.
Everyday, you need a minimum of:
❖ 8 amino acids
❖ 13 vitamins
❖ 15 minerals
❖ Certain fatty acids
❖ Water
❖ Carbohydrates
Did you notice that I mentioned carbs, but I didn’t list protein?
Well, amino acids are the building blocks of protein. Supply a minimum of 8 amino acids at your meals, and you will secure your daily protein requirements.
The most essential amino acids are:
❖ L-isoleucine
❖ L-leucine
❖ L-valine
❖ L-methionine
❖ L-threonine
❖ L-phenylalanine
❖ L-tryptophan
Your essential vitamins are broken up into two groups:
❖ Fat-soluble
❖ Water soluble
The most essential fat-soluble vitamins are:
❖ Vitamin A
❖ Vitamin D
❖ Vitamin E
❖ Vitamin K
The most essential water-soluble vitamins are:
❖ Vitamin C (ascorbic acid)
❖ Vitamin B1 (thiamine)
❖ Vitamin B2 (riboflavin)
❖ Vitamin B3 (niacin)
❖ Vitamin B5 (pantothenic acid)
❖ Vitamin B6 (pyridoxine)
❖ Vitamin B12
❖ Folic acid
❖ Biotin
The primary essential minerals include:
❖ Calcium
❖ Magnesium
❖ Phosphorus
❖ Iron
❖ Zinc
❖ Copper
❖ Manganese
❖ Iodine
❖ Chromium
❖ Potassium
❖ Sodium
❖ Trace elements
Trace minerals are amazing, and they are more important than most people realize. Essential and trace minerals make-up part of the necessary elements for:
❖ Body tissues
❖ Body fluids
❖ Other nutrients
❖ Assist the body’s regulatory system
Low levels of essential nutrients have been linked to:
❖ Heart disease
❖ High blood pressure
❖ Cancer
❖ Osteoporosis
❖ Depression
❖ Schizophrenia
❖ Problems with menopause
Essential fatty acids found in seafood and unrefined vegetable oil,like flax seed oil, include:
❖ Linoleic acid
❖ Linolenic acid
Important fatty acids found in organic fats, oils, and peanuts are:
❖ Oleic acid
❖ Arachidonic acid
Seems pretty easy to adopt these essential nutrients into your daily health regimen. If you don’t have time to prepare homemade meals everyday, make sure to supplement with a high-quality vitamin + trace mineral to include these nutrients, at least 5 times a week.
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Disclaimer: This article is for informational purposes only, and is educational in nature. The FDA may not have evaluated some of the statements. This article is not intended to diagnose, treat, cure, or prevent any disease. Please discuss with your own, qualified health care provider before adding supplements or making any changes to your dietary program.
Before taking vitamins, consult your doctor; pre-existing medical conditions or medications you are taking can affect how your body responds to multivitamins.
