Photo:Daniel Silva Gaxiola
Ever feel like your get-up-and-go just… got up and went? I know I have. There was this one, particularly dragging week of my life – work deadlines looming, sleep a distant memory, and my diet consisting mainly of coffee and whatever snacks were within arm's reach. I was running on fumes and honestly felt like a real-life zombie.
And it's no surprise, as our body is a powerhouse, but like any well-oiled machine, it needs the right fuel to keep running smoothly. Without all the essential nutrients, energy levels dip, muscles weaken, and overall health declines. The good news? Maintaining the right balance isn't as complicated as it seems! And the damage, done by the lack of nutrients, is totally reversible.
How about learning a bit more about the key nutrients and how they can significantly impact how you feel, perform, and recover daily? I believe everyone will benefit from a little excursion through the basic nutrients our bodies need to thrive.
6 Essential Nutrients: What They Are and Why They’re So Vital
Alright, so essential nutrients are basically the building blocks and crucial helpers your body needs to function properly, but can't whip up on its own. Think vitamins, minerals, certain fats, and amino acids – you gotta get 'em from your diet. They're vital because they play key roles in everything from energy production and cell repair to keeping your immune system strong and your brain sharp. Without enough of these power players, your body can't do its thing, leading to deficiencies and all sorts of health problems down the line.
The exact number of these essential nutrients can be a little flexible depending on how you categorize them! Generally, we are going to talk about six main classes of essential nutrients:
#1. Water
Before anything else, your body needs water. It makes up more than half of your body and is crucial in nearly every function. Whether it's regulating temperature, transporting nutrients, or flushing out toxins, water keeps everything running smoothly. Dr. Michael Braun, in his informative video "How the Six Basic Nutrients Affect Your Body," explains, "For every organ of your body to work properly, you need water." As a result, it is essential to stay hydrated. Otherwise, dehydration can quickly take a toll, leaving you tired, dizzy, and even confused.
But, how much water a day do we actually need to stay healthy? The U.S. National Academies of Sciences, Engineering, and Medicine recommend the following amount of water daily:
- For men: around 15.5 cups (3.7 liters / 125 oz);
- For women: around 11.5 cups (2.7 liters / 91.2 oz);
Also, don't just rely on numbers – listen to your body. If you're thirsty, drink up! And don't neglect water-rich foods. It can be cucumbers, oranges, watermelon, and other so-called water-based veggies and fruits. They will ensure your body is refreshed and energized throughout the day.
#2. Proteins
Protein does more than build muscles. It supports your immune system, repairs tissues, and even helps produce enzymes and hormones. Every cell in your body relies on protein to function correctly. You might not get enough protein if you often feel fatigued, weak, or slow to recover after workouts. The best sources include lean meats, fish, eggs, dairy, and plant-based options like tofu, chickpeas, and nuts.
Balancing protein throughout the day is key. Instead of eating a large portion at one meal, spread it across breakfast, lunch, and dinner to keep your energy levels steady. Take EXALT protein shakes, for example. Packed with essential nutrients, they come in delicious flavors like Cacao, Coffee, Fruity, and Madagascan Vanilla. Whether you need a quick post-workout recovery or a meal replacement on a busy day, these shakes are a game changer.
In addition, proteins are absolutely fundamental for both your skin and hair, serving as their primary structural components. Think of keratin as the main protein superstar for hair, providing its strength, shape, and resilience. It's what makes your hair strands tough and less prone to breakage. For skin, collagen and elastin are key proteins that offer structure, elasticity, and firmness. Without enough protein intake, your body can't produce these vital building blocks efficiently, potentially leading to weaker hair that's prone to damage and skin that loses its youthful elasticity.
Lean Animal Sources:
Poultry: Chicken breast (skinless), turkey breast (skinless)
Fish: Salmon, tuna (in water), cod, trout, mackerel
Seafood: Shrimp, scallops, white fish
Lean Red Meat: Sirloin, tenderloin, 90% or leaner ground beef
Eggs: A versatile and complete protein source
Dairy (Lower Fat): Greek yogurt, cottage cheese, milk
Plant-Based Sources:
Legumes: Lentils, beans (black beans, kidney beans, chickpeas, etc.), peas
Soy Foods: Tofu, tempeh, edamame, soy milk
Nuts and Seeds: Almonds, walnuts, chia seeds, flax seeds, pumpkin seeds, sunflower seeds
Quinoa: A complete protein grain
Nutritional Yeast: Provides a cheesy flavor and some B vitamins, and is a complete protein.
Hemp Seeds: A complete protein source
Spirulina: A type of blue-green algae that's surprisingly high in protein.
#3. Carbohydrates
Carbs often get a bad reputation, but they are your body's preferred energy source. We love them, and we hate them! When you eat carbohydrates, they break down into glucose, which fuels your brain, muscles, and organs. Skipping carbs can leave you feeling sluggish, irritable, and mentally drained. You know this feeling well, especially if you skipped a meal, or tried a low-carb diet.
But not all carbs are created equal. Whole grains, fruits, and vegetables provide slow-releasing energy that keeps you going throughout the day. On the other hand, refined sugars and processed foods can cause energy crashes. Instead of white bread or sugary snacks, choose brown rice, oats, and fiber-rich vegetables to stay energized and focused.
When it comes to healthy and tasty (most importantly!) sources of carbs, here they are:
- Quinoa: It is a complex carbohydrate, meaning it takes longer for your body to digest, providing a sustained release of energy and helping you feel fuller for longer. Beyond carbohydrates, quinoa is also a good source of protein (a complete protein, containing all nine essential amino acids!), fiber, iron, magnesium, and several B vitamins.
- Brown Rice: Unlike white rice, brown rice retains its bran and germ layers, making it a good source of fiber, magnesium, selenium, and other nutrients. It has a slightly nutty flavor and chewier texture.
- Oats: Especially rolled oats or steel-cut oats (not the instant varieties with added sugars), are packed with soluble fiber, which can help lower cholesterol levels and stabilize blood sugar. They also provide iron and B vitamins.
#4. Fats
Don't let the word "fat" fool you – these are essential players in keeping your body humming! Dietary fats are crucial for absorbing certain vitamins (A, D, E, and K) that your body can't grab without them. They're also a significant source of energy, providing more calories per gram than carbohydrates or proteins.
Beyond that, fats are key components of cell membranes, acting like the walls that keep everything inside and outside in check. Certain fats, called essential fatty acids (like omega-3s and omega-6s), can't be made by your body and play vital roles in brain function, reducing inflammation, and supporting overall health. So, while moderation is key, healthy fats are definitely your allies in staying energized and functioning at your best.
If you are on the lookout for some healthy, delicious fat options for your meals, here are a few options you can consider:
- Avocados: Creamy and versatile, load up on those monounsaturated fats, plus fiber and various vitamins. Plus, you can do a great avocado face mask with the leftovers.
- Olive Oil: Especially extra virgin, rich in antioxidants and flavor. Use it for dressings, sautéing, and finishing dishes.
- Nuts: Almonds, cashews, peanuts, pecans, and hazelnuts are all good sources.
- Seeds: Pumpkin, sesame, and sunflower seeds offer healthy fats and other beneficial nutrients.
- Olives: Enjoy them whole or use olive tapenade.
- Fatty Fish: Salmon, mackerel, sardines, herring, and tuna are packed with omega-3 fatty acids (EPA and DHA), which are excellent for heart and brain health.
- Flaxseeds: A great plant-based source of omega-3s (ALA). Grind them for better absorption and add to smoothies, yogurt, or oatmeal.
- Chia Seeds: Another excellent source of ALA omega-3s and fiber.
#5. Vitamins
It is not a big secret that our body needs vitamins to function at its best. Each vitamin plays a unique role, and a deficiency can lead to health problems. That's why we take all of those polyvitamin supplements and feel so much better!
- Vitamin A: It enhances vision and skin health.
- Vitamin B: It boosts energy and brain function
- Vitamin C: It strengthens your immune system and keeps your skin glowing.
- Vitamin D: It supports strong bones and improves mood.
A diet rich in colorful fruits, vegetables, dairy, and lean proteins ensures you get all the vitamins your body needs. If you have trouble meeting these needs, a high-quality supplement can help – but food should always be your primary source.
#6. Minerals
Beyond their similarities to vitamins as essential micronutrients, minerals play incredibly diverse and often structural roles in maintaining your health. They are inorganic elements that your body needs for a vast array of processes, from the intricate dance of nerve signaling to maintaining proper fluid balance.
- Calcium: is absolutely crucial for strong bones and teeth, but it also plays a vital role in muscle contraction, nerve transmission, and blood clotting.
- Iron: Essential for preventing fatigue by its role in hemoglobin, the protein in red blood cells that carries oxygen. However, iron is also involved in immune function and cognitive development.
- Zinc: A fantastic immunity booster and a key player in wound healing, zinc is also vital for cell growth, DNA synthesis, and your sense of taste and smell.
- Magnesium: Provides support for muscle relaxation and energy production. Additionally, magnesium is involved in hundreds of biochemical reactions in the body, including nerve function, blood sugar control, and blood pressure regulation.
Seafood, nuts, leafy greens, and dairy products are excellent sources of these vital minerals. Without them, you may feel weak, experience muscle cramps, or develop brittle bones. Ultimately, a well-balanced diet ensures you get the right mix for optimal health.
Let's summarize...
Alright, so you've got the scoop on those six key players, huh? Think of them as your body's personal pit crew, keeping everything running smoothly. We don't always know exactly how they work, but we can always re-arrange them in tasty meals that will boost our health and recover energy levels.
You know, it's funny, I actually had a lightbulb moment about this myself not too long ago. As I explained in the intro, I was feeling perpetually sluggish, that afternoon slump hitting hard every single day. I stumbled upon this nutritionist's video online – just a random click, really – and she was breaking down the roles of different vitamins and minerals. It was surprisingly engaging! Inspired, I started doing a little digging, figuring out how to weave more of these essential nutrients into my diet. It wasn't a drastic overhaul, just small, conscious choices. Honestly, within a couple of weeks, the difference was noticeable.
Experiment a little, listen to your body, and watch how those small changes can add up to some seriously good vibes. You've totally got this!
