{"id":235,"date":"2019-04-11T19:24:49","date_gmt":"2019-04-11T19:24:49","guid":{"rendered":"https:\/\/momentum-chiro.com\/?p=235"},"modified":"2019-04-11T19:24:49","modified_gmt":"2019-04-11T19:24:49","slug":"essential-nutrients-101-your-guide-to-nutrition-what-you-need-and-the-science-of-why","status":"publish","type":"post","link":"https:\/\/momentum-chiro.com\/essential-nutrients-101-your-guide-to-nutrition-what-you-need-and-the-science-of-why\/","title":{"rendered":"Essential Nutrients 101: Your Guide to Nutrition, What You Need, and the Science of Why"},"content":{"rendered":"<h1><strong>Essential Nutrients<\/strong><\/h1>\n<p>Experts classify nutrients as \u201cessential\u201d because your body cannot make them, yet requires these nutrients for growth, maintenance, repair, and so much more.<\/p>\n<p>\u201cEssential nutrients are\u00a0<a href=\"https:\/\/www.healthline.com\/health\/food-nutrition\/six-essential-nutrients\" target=\"_blank\" rel=\"follow external noopener noreferrer\" data-wpel-link=\"external\">compounds that the body can\u2019t make<\/a>\u00a0or can\u2019t make in sufficient quantity,\u201d says Mandy Ferriera. \u201cAccording to the World Health Organization, these nutrients must come from food, and they\u2019re vital for disease prevention, growth, and good health.\u201d<\/p>\n<p>Essential nutrients\u00a0<a href=\"https:\/\/us.humankinetics.com\/blogs\/excerpt\/the-six-categories-of-nutrients\" target=\"_blank\" rel=\"follow external noopener noreferrer\" data-wpel-link=\"external\">can be grouped into six categories<\/a>: Carbohydrate, protein, fat, vitamins, minerals, and water.<\/p>\n<ul>\n<li>Carbohydrate, protein, and fat are\u00a0<em>macro<\/em>nutrients because they\u00a0<a href=\"https:\/\/us.humankinetics.com\/blogs\/excerpt\/the-six-categories-of-nutrients\" target=\"_blank\" rel=\"follow external noopener noreferrer\" data-wpel-link=\"external\">make up most of your diet<\/a>.<\/li>\n<li>Vitamins and minerals are\u00a0<em>micro<\/em>nutrients because you\u00a0<a href=\"https:\/\/us.humankinetics.com\/blogs\/excerpt\/the-six-categories-of-nutrients\" target=\"_blank\" rel=\"follow external noopener noreferrer\" data-wpel-link=\"external\">need them in much smaller amounts<\/a>. Smaller doesn\u2019t mean unimportant: Deficiencies in specific vitamins and minerals can create massive problems. Interestingly,\u00a0<a href=\"https:\/\/us.humankinetics.com\/blogs\/excerpt\/the-six-categories-of-nutrients\" target=\"_blank\" rel=\"follow external noopener noreferrer\" data-wpel-link=\"external\">experts classify water as a micronutrient<\/a>, even though you might drink liters or gallons daily.<\/li>\n<\/ul>\n<p>As you\u2019ll see with this overview, all six categories of essential nutrients play unique fundamental and often overlapping roles in health and wellbeing.<\/p>\n<h2><strong>Carbohydrates<\/strong><\/h2>\n<p>Carbohydrates encompass three categories:\u00a0<a href=\"https:\/\/www.healthline.com\/health\/food-nutrition\/simple-carbohydrates-complex-carbohydrates#carbs-to-eat-more-of\" target=\"_blank\" rel=\"follow external noopener noreferrer\" data-wpel-link=\"external\">Fiber, starch, and sugar<\/a>. Among macronutrients, they frequently become oversimplified or miscategorized. Will carbohydrates make you fat, or should you make them\u00a0<a href=\"https:\/\/www.healthline.com\/health\/food-nutrition\/six-essential-nutrients#fats\" target=\"_blank\" rel=\"follow external noopener noreferrer\" data-wpel-link=\"external\">45 to 65 percent of your total daily calories<\/a>\u00a0like the Dietary Guidelines for Americans recommends?<\/p>\n<p>Experts and media reports don\u2019t help. One day, you\u2019ll read that the right carbs can keep you lean and healthy; the next, you\u2019ll hear that some celebrity avoided carbs and lost 50 pounds.<\/p>\n<h3>Simple or Complex Carbohydrates?<\/h3>\n<p>To further complicated matters, dividing carbohydrates into simple or complex subcategories (as experts once did) has become outdated.<\/p>\n<p>\u201cThe whole complex simple carb idea has retired to the dustbin of history,\u201d says Mark Hyman, MD, in\u00a0<em>What the Heck Should I Eat?<\/em>\u00a0\u201cWhat matters is how much a particular carb raises your blood sugar.\u201d<\/p>\n<p>Hyman says two slices of \u201chealthy\u201d whole wheat bread \u2014 a complex carbohydrate \u2014 raise your blood sugar more than eating two tablespoons of table sugar!<\/p>\n<p>True,\u00a0<a href=\"https:\/\/www.healthline.com\/health\/food-nutrition\/simple-carbohydrates-complex-carbohydrates#carbs-to-eat-more-of\" target=\"_blank\" rel=\"follow external noopener noreferrer\" data-wpel-link=\"external\">healthy carbohydrates contain more nutrients and fiber<\/a>. Because your body digests them more slowly, they fill you up faster.<\/p>\n<p>Sugar, on the other hand, absorbs quickly,\u00a0<a href=\"https:\/\/www.canr.msu.edu\/news\/simple_carbohydrates_are_part_of_a_complex_problem\" target=\"_blank\" rel=\"follow external noopener noreferrer\" data-wpel-link=\"external\">spiking blood glucose levels to give you a short-term boost<\/a>\u00a0that soon leaves you crashing.<\/p>\n<p>If you\u2019ve ever had a cola or candy bar and got a \u201cquick fix,\u201d but quickly felt tired (and oddly enough, craving more sugar), you know that feeling. Because sugar contains no nutrients, experts\u00a0<a href=\"https:\/\/www.canr.msu.edu\/news\/simple_carbohydrates_are_part_of_a_complex_problem\" target=\"_blank\" rel=\"follow external noopener noreferrer\" data-wpel-link=\"external\">call it an \u201cempty-calorie\u201d food<\/a>.<\/p>\n<p>Many processed foods and drinks contain more sugar than you might realize. A 12-ounce cola (small, by today\u2019s standards) contains a whopping\u00a0<a href=\"https:\/\/www.canr.msu.edu\/news\/simple_carbohydrates_are_part_of_a_complex_problem\" target=\"_blank\" rel=\"follow external noopener noreferrer\" data-wpel-link=\"external\">10 teaspoons<\/a>. Those numbers add up quickly.<\/p>\n<p>Some surveys show the average American consumes about 152 pounds of sugar and 133 pounds of flour that converts to sugar annually, says Hyman. That\u2019s about a pound of sugar\u00a0<em>every day<\/em>!<\/p>\n<p>Choosing the right carbohydrates, then, becomes fundamental to having steady blood sugar levels and getting sufficient nutrients for vital health. In general, the least-processed carbohydrates make your best sources.<\/p>\n<p>These nature-packaged foods \u2014 low-sugar fruits like berries as well as leafy and cruciferous greens \u2014 don\u2019t have barcodes or ingredient lists, and they come intact with the correct ratio of nutrients.<\/p>\n<h2><strong>Protein<\/strong><\/h2>\n<p>Protein \u2014 or more accurately, the 20 amino acids your body derives from protein \u2014 provides your body\u00a0<a href=\"https:\/\/www.healthline.com\/health\/food-nutrition\/six-essential-nutrients#protein\" target=\"_blank\" rel=\"follow external noopener noreferrer\" data-wpel-link=\"external\">the building blocks for muscle, bone, skin, hair, and so much more<\/a>.<\/p>\n<p>Protein helps build hormones, enzymes, and antibodies. DNA and important antioxidants like glutathione\u00a0<a href=\"http:\/\/www.diagnosisdiet.com\/food\/protein\/\" target=\"_blank\" rel=\"follow external noopener noreferrer\" data-wpel-link=\"external\">require protein<\/a>. In fact,\u00a0<em>every\u00a0<\/em>cell in your body contains and requires protein.<\/p>\n<p>You can understand, then, why \u201cprotein\u201d comes from the Greek word meaning\u00a0<em>primary. \u00a0<\/em>Unlike carbohydrate or dietary fat, your body\u00a0<a href=\"http:\/\/www.diagnosisdiet.com\/food\/protein\/\" target=\"_blank\" rel=\"follow external noopener noreferrer\" data-wpel-link=\"external\">so we must get this macronutrient from food or supplements.<\/a><\/p>\n<p>Protein breaks down into two categories:\u00a0<a href=\"http:\/\/www.diagnosisdiet.com\/food\/protein\/\" target=\"_blank\" rel=\"follow external noopener noreferrer\" data-wpel-link=\"external\">Essential and non-essential amino acids.<\/a><\/p>\n<ul>\n<li>The nine\u00a0<em>essential<\/em>\u00a0amino acids are\u00a0<a href=\"http:\/\/www.diagnosisdiet.com\/food\/protein\/\" target=\"_blank\" rel=\"follow external noopener noreferrer\" data-wpel-link=\"external\">those your body cannot make<\/a>. You must get them from food or supplements.<\/li>\n<li>The remaining 11 amino acids your body can synthesize, making them\u00a0<em>non-essential.<\/em><\/li>\n<li>Of those 11 non-essential amino acids,\u00a0<a href=\"http:\/\/www.diagnosisdiet.com\/food\/protein\/\" target=\"_blank\" rel=\"follow external noopener noreferrer\" data-wpel-link=\"external\">six classify as\u00a0<em>conditionally essential<\/em><\/a>. In other words, some people must get these amino acids from food or supplements.<\/li>\n<\/ul>\n<p>How much dietary protein you need depends on numerous factors including your age, level of physical activity, and your overall health. Certain demographics \u2014 including people with chronic illnesses, athletes, and pregnant or breastfeeding moms \u2014\u00a0<a href=\"http:\/\/www.diagnosisdiet.com\/food\/protein\/\" target=\"_blank\" rel=\"follow external noopener noreferrer\" data-wpel-link=\"external\">require additional protein<\/a>.<\/p>\n<h3>How Much Protein Do You Need?<\/h3>\n<p>Your body goes through\u00a0<a href=\"http:\/\/www.diagnosisdiet.com\/food\/protein\/\" target=\"_blank\" rel=\"follow external noopener noreferrer\" data-wpel-link=\"external\">300 \u2013 400 grams of protein daily<\/a>, but that doesn\u2019t mean you need that much since you can recycle used proteins.<\/p>\n<p>The Institute of Medicine (IOM) recommends the average adult get about 0.36 grams of protein per pound. For a 150-pound person, that would be\u00a0<a href=\"http:\/\/www.diagnosisdiet.com\/food\/protein\/\" target=\"_blank\" rel=\"follow external noopener noreferrer\" data-wpel-link=\"external\">about 54 grams of protein per day<\/a>. Some experts believe\u00a0<a href=\"http:\/\/www.diagnosisdiet.com\/food\/protein\/\" target=\"_blank\" rel=\"follow external noopener noreferrer\" data-wpel-link=\"external\">that number is too low<\/a>, especially considering the numerous roles protein plays.<\/p>\n<p>Protein comes from many sources including cold-water fish, grass-fed beef, nuts, seeds, and legumes.<\/p>\n<p>Whereas most animal foods contain all the essential amino acids, many plant foods are low or absent in\u00a0<a href=\"http:\/\/www.diagnosisdiet.com\/food\/protein\/\" target=\"_blank\" rel=\"follow external noopener noreferrer\" data-wpel-link=\"external\">at least one essential amino acid<\/a>. Some plant proteins are also less bioavailable than animal protein.<\/p>\n<p>That doesn\u2019t mean vegans and vegetarians can\u2019t get sufficient protein from plant foods. You just need to be more mindful and incorporate plenty of protein-rich foods like nuts and seeds.<\/p>\n<h2><strong>Fat<\/strong><\/h2>\n<p>For decades, health experts believed fat was unhealthy. After all, eating fat makes you fat, right? Not quite. As with carbohydrates, the answer is more complex.<\/p>\n<h3>Three Types of Fat: Saturated, Monounsaturated, Polyunsaturated<\/h3>\n<p>Dietary fat (scientifically called\u00a0<em>lipids<\/em>) falls into three categories:<\/p>\n<ul>\n<li>Saturated fats are generally solid or waxy at room temperature. You mostly find them in animal products and a few oils such as coconut oil.<\/li>\n<li>Monounsaturated fats have a \u201cheart-healthy\u201d glow because research shows many foods rich in them (including olive oil) can\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4198773\/\" target=\"_blank\" rel=\"follow external noopener noreferrer\" data-wpel-link=\"external\">reduce your risk for cardiovascular-related problems<\/a>. They contain\u00a0<a href=\"https:\/\/www.uth.tmc.edu\/courses\/nutrition-module\/section1\/macro.html\" target=\"_blank\" rel=\"follow external noopener noreferrer\" data-wpel-link=\"external\">one double bond<\/a>, hence the name\u00a0<em>mono<\/em>unsaturated. Many sources of monounsaturated fat are\u00a0<a href=\"https:\/\/www.webmd.com\/diet\/obesity\/features\/skinny-fat-good-fats-bad-fats#3\" target=\"_blank\" rel=\"follow external noopener noreferrer\" data-wpel-link=\"external\">rich in the fat-soluble antioxidant vitamin E<\/a>.<\/li>\n<li>Polyunsaturated fats contain more than one double bond, making them more unstable than other fats. That fishy smell? Fish are high in unstable polyunsaturated fats, which can go rancid quickly. Polyunsaturated fats include omega-3 and omega-6 fats, which are\u00a0<a href=\"https:\/\/medlineplus.gov\/ency\/patientinstructions\/000747.htm\" target=\"_blank\" rel=\"follow external noopener noreferrer\" data-wpel-link=\"external\">considered essential<\/a>\u00a0for brain function, cell growth, and more because your body cannot make them.\n<ul>\n<li>You\u2019ll find omega-3 fatty acids in cold-water fish, flaxseeds, and walnuts. The primary omega-3 is alpha-linolenic acid, which your body can theoretically convert to the longer-chain omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).<\/li>\n<li>You\u2019ll find omega-6 fatty acids in\u00a0<a href=\"https:\/\/healthyeating.sfgate.com\/foods-high-linoleic-acid-9573.html\" target=\"_blank\" rel=\"follow external noopener noreferrer\" data-wpel-link=\"external\">vegetable oils, nuts, and seeds<\/a>. The primary omega-6 is\u00a0<a href=\"https:\/\/healthyeating.sfgate.com\/foods-high-linoleic-acid-9573.html\" target=\"_blank\" rel=\"follow external noopener noreferrer\" data-wpel-link=\"external\">linoleic acid<\/a>, which your body converts into longer-chain omega-6s.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>Very few foods contain just one type of fat. A grass-fed steak contains some saturated, monounsaturated, and polyunsaturated fat.<\/p>\n<h3>You Need Fat<\/h3>\n<p>Your body\u00a0<a href=\"https:\/\/www.healthline.com\/health\/food-nutrition\/six-essential-nutrients#fats\" target=\"_blank\" rel=\"follow external noopener noreferrer\" data-wpel-link=\"external\">requires healthy fats<\/a>\u00a0for many roles, including:<\/p>\n<ul>\n<li>Absorbing vitamins and minerals, building cells, muscle movement, and blood clotting.<\/li>\n<li><a href=\"https:\/\/www.healthline.com\/health\/food-nutrition\/six-essential-nutrients#fats\" target=\"_blank\" rel=\"follow external noopener noreferrer\" data-wpel-link=\"external\">Balancing your blood sugar levels<\/a>.<\/li>\n<li>Keeping your brain operating at peak levels.<\/li>\n<li><a href=\"https:\/\/www.healthline.com\/health\/food-nutrition\/six-essential-nutrients#fats\" target=\"_blank\" rel=\"follow external noopener noreferrer\" data-wpel-link=\"external\">Lowering your risk<\/a>\u00a0of arthritis, cancer, and Alzheimer\u2019s disease.<\/li>\n<\/ul>\n<p>So why did dietary fat get a bad rep? That answer is complicated and involves politics as well as nutritional misunderstanding.<\/p>\n<p>But fat can make you fat? Well, foods rich in dietary fat\u00a0<a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/11208-fat-what-you-need-to-know\" target=\"_blank\" rel=\"follow external noopener noreferrer\" data-wpel-link=\"external\">are more calorie-dense<\/a>: Whereas protein and carbohydrate contain four calories per gram, fat contains nine per gram.<\/p>\n<h3>Hormones, Good Fats, and Bad Fats<\/h3>\n<p>While too many calories can contribute to weight gain,\u00a0<em>hormones\u00a0<\/em>matter more. And overall, healthy dietary fat positively impacts hormones that\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK53550\/\" target=\"_blank\" rel=\"follow external noopener noreferrer\" data-wpel-link=\"external\">regulate satiety and appetite<\/a>.<\/p>\n<p>Some dietary fats \u2014 including saturated fat \u2014 are\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5642188\/\" target=\"_blank\" rel=\"follow external noopener noreferrer\" data-wpel-link=\"external\">still hotly debated<\/a>. For these, the\u00a0<em>source<\/em>matters: The saturated fat you get in healthy foods like coconut oil is different than what you eat in a fast-food cheeseburger.<\/p>\n<p>Likewise, omega-3 fatty acids get classified as good while omega-6 fatty acids are bad. That\u2019s not always the case: A few omega-6 fatty acids, like gamma-linolenic acid (GLA),\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/17168669\" target=\"_blank\" rel=\"follow external noopener noreferrer\" data-wpel-link=\"external\">are actually anti-inflammatory<\/a>.<\/p>\n<p>Additionally, many healthy foods including nuts and seeds contain omega-6 fatty acids. Many of us simply eat too many omega-6 fatty acids \u2014\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4808858\/\" target=\"_blank\" rel=\"follow external noopener noreferrer\" data-wpel-link=\"external\">about 20 times more, in fact<\/a>\u00a0\u2014 and not enough anti-inflammatory omega-3 fatty acids.\u00a0<em>Balance\u00a0<\/em>becomes key with these two fatty acids.<\/p>\n<p>The one dietary fat nearly everyone agrees is bad: Trans fats. But there\u2019s an exception within every rule: Some dairy and meats contain naturally occurring trans fats. The\u00a0<a href=\"https:\/\/www.webmd.com\/diet\/obesity\/features\/skinny-fat-good-fats-bad-fats#3\" target=\"_blank\" rel=\"follow external noopener noreferrer\" data-wpel-link=\"external\">truly bad ones<\/a>\u00a0are \u201cpartially hydrogenated\u201d fats you find in some vegetable oils and processed foods.<\/p>\n<h2><strong>Vitamins<\/strong><\/h2>\n<p>Vitamins are\u00a0<a href=\"https:\/\/www.medicalnewstoday.com\/articles\/195878.php\" target=\"_blank\" rel=\"follow external noopener noreferrer\" data-wpel-link=\"external\">organic compounds you require in small quantities<\/a>, either because your body does not produce enough or doesn\u2019t make that nutrient at all.<\/p>\n<p>Your body can\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3897598\/\" target=\"_blank\" rel=\"follow external noopener noreferrer\" data-wpel-link=\"external\">synthesize vitamin D from sunlight<\/a>, and gut bacteria\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4580041\/\" target=\"_blank\" rel=\"follow external noopener noreferrer\" data-wpel-link=\"external\">produce some vitamin K<\/a>, but for the most part, you need to get vitamins from food or supplements.<\/p>\n<h3>Water-soluble and Fat-soluble<\/h3>\n<p>The 13 known vitamins fall into two categories: Water-soluble or fat-soluble. The body\u00a0<a href=\"https:\/\/www.medicalnewstoday.com\/articles\/195878.php\" target=\"_blank\" rel=\"follow external noopener noreferrer\" data-wpel-link=\"external\">cannot store water-soluble vitamins<\/a>, which quickly excrete in your urine and need to be replaced more often than fat-soluble vitamins.<\/p>\n<p>Many vitamins\u00a0<a href=\"https:\/\/www.medicalnewstoday.com\/articles\/195878.php\" target=\"_blank\" rel=\"follow external noopener noreferrer\" data-wpel-link=\"external\">carry alternate names or come in different forms<\/a>:<\/p>\n<ul>\n<li>Researchers sometimes refer to vitamin C as ascorbic acid.<\/li>\n<li>Vitamin D comes as ergocalciferol (D2) or cholecalciferol (D3).<\/li>\n<li>Vitamin E comes in eight isomers: Four tocopherols and four tocotrienols.<\/li>\n<li>The\u00a0<a href=\"https:\/\/www.healthline.com\/nutrition\/vitamin-b-complex\" target=\"_blank\" rel=\"follow external noopener noreferrer\" data-wpel-link=\"external\">eight B vitamins work as a team<\/a>, and you\u2019ll often find all of them in a B-complex formula.<\/li>\n<\/ul>\n<p>When you read a food or supplement label, the nutrient breakdown will typically be clear as to amounts of specific vitamins. In other words, it might read \u201cvitamin D (as D3).\u201d<\/p>\n<p>Deficiencies in any specific vitamin can create widespread problems that span from mild to life-threatening.<\/p>\n<p>For instance, intaking insufficient pantothenic acid (vitamin B5) can create a \u201cpins and needles feeling.\u201d On the other hand, vitamin B6 deficiencies can create anemia, peripheral neuropathy, or damage to parts of the nervous system other than the brain and spinal cord.<\/p>\n<p>Most vitamin recommendations come largely from guidelines set by the Institute of Medicine, which typically\u00a0<a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/listing_of_vitamins\" target=\"_blank\" rel=\"follow external noopener noreferrer\" data-wpel-link=\"external\">recommends amounts in milligrams (mg), micrograms (mcg), or until recently international units (IU)<\/a>.<\/p>\n<p>Some experts believe these vitamins recommendations are too low, making supplementing necessary. \u00a0Even with a healthy diet, cooking, storage, and exposure to air\u00a0<a href=\"https:\/\/www.helpguide.org\/harvard\/vitamins-and-minerals.htm\" target=\"_blank\" rel=\"follow external noopener noreferrer\" data-wpel-link=\"external\">can deactivate these fragile compounds<\/a>.<\/p>\n<h2><strong>Minerals<\/strong><\/h2>\n<p>While both are micronutrients, vitamins, and minerals differ in that\u00a0<a href=\"https:\/\/www.helpguide.org\/harvard\/vitamins-and-minerals.htm\" target=\"_blank\" rel=\"follow external noopener noreferrer\" data-wpel-link=\"external\">minerals are inorganic and hold onto their chemical structure<\/a>. This makes minerals more stable, but other obstacles, including\u00a0<a href=\"https:\/\/www.scientificamerican.com\/article\/soil-depletion-and-nutrition-loss\/\" target=\"_blank\" rel=\"follow external noopener noreferrer\" data-wpel-link=\"external\">soil depletion<\/a>, mean we might not get sufficient amounts from food.<\/p>\n<p>Like vitamins, minerals\u00a0<a href=\"https:\/\/healthyeating.sfgate.com\/main-functions-minerals-body-4171.html\" target=\"_blank\" rel=\"follow external noopener noreferrer\" data-wpel-link=\"external\">support numerous bodily functions<\/a>, including building and maintaining healthy bones and teeth, supporting muscle function, optimizing immunity, and energy production.<\/p>\n<h3>Major and Trace Minerals<\/h3>\n<p>Minerals fall into two categories:\u00a0<a href=\"https:\/\/www.helpguide.org\/harvard\/vitamins-and-minerals.htm\" target=\"_blank\" rel=\"follow external noopener noreferrer\" data-wpel-link=\"external\">Major and trace minerals<\/a>.<\/p>\n<ul>\n<li>Your body requires and stores large amounts of calcium, magnesium, and other major minerals. You\u2019ll often find these in milligrams (mg).<\/li>\n<li><a href=\"https:\/\/www.helpguide.org\/harvard\/vitamins-and-minerals.htm\" target=\"_blank\" rel=\"follow external noopener noreferrer\" data-wpel-link=\"external\">Trace minerals come in smaller amounts<\/a>\u00a0(usually\u00a0<em>micro<\/em>grams or mcg), but they are equally important. Trace minerals include chromium, selenium, and zinc.<\/li>\n<\/ul>\n<p>Mineral deficiencies can create widespread problems. Take magnesium, which plays a role in\u00a0<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Magnesium-HealthProfessional\/\" target=\"_blank\" rel=\"follow external noopener noreferrer\" data-wpel-link=\"external\">over 300 enzyme systems<\/a>, including protein synthesis, muscle, and nerve function, controlling blood glucose, and regulating blood pressure. Chronic diseases, medications, and getting insufficient amounts from food are among the reasons many people are\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5786912\/\" target=\"_blank\" rel=\"follow external noopener noreferrer\" data-wpel-link=\"external\">at risk for magnesium deficiencies<\/a>.<\/p>\n<p>Like vitamins, minerals interact with each other. Too much of one mineral can create imbalances in another. Too much manganese, for instance, can\u00a0<a href=\"https:\/\/www.helpguide.org\/harvard\/vitamins-and-minerals.htm\" target=\"_blank\" rel=\"follow external noopener noreferrer\" data-wpel-link=\"external\">trigger iron deficiencies<\/a>. Others, such as\u00a0<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Magnesium-HealthProfessional\/\" target=\"_blank\" rel=\"follow external noopener noreferrer\" data-wpel-link=\"external\">magnesium<\/a>\u00a0or\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/15208835\" target=\"_blank\" rel=\"follow external noopener noreferrer\" data-wpel-link=\"external\">chromium<\/a>, perform therapeutically on their own in higher doses for specific conditions.<\/p>\n<p><em>Note: Consider conferring with a healthcare practitioner before using larger amounts of individual nutrients.<\/em><\/p>\n<h2><strong>Water<\/strong><\/h2>\n<p>You can survive for weeks without food, but water? While some experts speculate up to a week, and three or fours days\u00a0<a href=\"https:\/\/www.businessinsider.com\/how-many-days-can-you-survive-without-water-2014-5?r=UK&amp;IR=T\" target=\"_blank\" rel=\"follow external noopener noreferrer\" data-wpel-link=\"external\">might be more accurate<\/a>. (Note:\u00a0<em>Don\u2019t<\/em>\u00a0try this science experiment at home!)<\/p>\n<p>Overall, about\u00a0<a href=\"https:\/\/www.businessinsider.com\/how-many-days-can-you-survive-without-water-2014-5?r=UK&amp;IR=T\" target=\"_blank\" rel=\"follow external noopener noreferrer\" data-wpel-link=\"external\">60 percent of your body is water<\/a>. Your brain and heart are\u00a0<a href=\"https:\/\/water.usgs.gov\/edu\/propertyyou.html\" target=\"_blank\" rel=\"follow external noopener noreferrer\" data-wpel-link=\"external\">about 73 percent water<\/a>. Muscles and kidneys, about 79 percent. Your skin is about 64 percent water. But the top organ? Your lungs are about 83 percent water.<\/p>\n<p>Sufficient water intake becomes vital for nearly every bodily function. \u201cWater can improve energy, increase mental and physical performance, remove toxins and waste from your body, keep your skin healthy and glowing, and may even help you lose weight,\u201d says Jonny Bowden, Ph.D., in\u00a0<em>The 150 Healthiest Foods on Earth<\/em>.<\/p>\n<p>Your body constantly loses water via sweat, urinating, and even breathing. Dehydration can occur more easily than you might imagine, and its repercussions\u00a0<a href=\"https:\/\/www.businessinsider.com\/how-many-days-can-you-survive-without-water-2014-5?r=UK&amp;IR=T\" target=\"_blank\" rel=\"follow external noopener noreferrer\" data-wpel-link=\"external\">can jeopardize your health<\/a>and even become fatal.<\/p>\n<h3>How Much Water Do You Need?<\/h3>\n<p>How much water you require depends on numerous factors including age, gender, health status, and physical performance. The average adult man needs\u00a0<a href=\"https:\/\/water.usgs.gov\/edu\/propertyyou.html\" target=\"_blank\" rel=\"follow external noopener noreferrer\" data-wpel-link=\"external\">about three liters per day<\/a>, whereas an adult female needs about 2.2 liters daily.<\/p>\n<p>Yes, you can get some of that from food, but you\u2019ll\u00a0<a href=\"https:\/\/www.businessinsider.com\/how-many-days-can-you-survive-without-water-2014-5?r=UK&amp;IR=T\" target=\"_blank\" rel=\"follow external noopener noreferrer\" data-wpel-link=\"external\">want to get most<\/a>\u00a0from clean, filtered drinking water.<\/p>\n<p>Emphasis on\u00a0<em>clean\u00a0<\/em>and\u00a0<em>filtered.\u00a0<\/em>\u201cThere are hundreds of chemicals, pollutants, and toxic metals (mercury, arsenic, etc.) that have the potential to wind up in our water,\u201d says Bowden.<\/p>\n<p>A good rule of thumb is half your body weight in water ounces every day. If you weigh 160 pounds, that\u2019s about 80 ounces of water. Keep a BPA-free canteen nearby filled throughout the day to meet that quota.<\/p>\n<p><strong>Essential Nutrients 101 \u2013 The Science of Why<\/strong><\/p>\n<p>Looking at the six essential nutrients reveals their complexity, but also underlies one particular conclusion: We often don\u2019t typically consume nutrients in isolation. (There are some exceptions, such as taking amino acids like L-glutamine therapeutically or consuming a protein powder.)<\/p>\n<p>Instead, we usually consume nutrients\u00a0<em>together\u00a0<\/em>in food and supplements. And for the most part, the six macronutrients and micronutrients work synergistically.<\/p>\n<p>While calcium often gets touted for strong bones, this major mineral\u00a0<a href=\"https:\/\/www.helpguide.org\/harvard\/vitamins-and-minerals.htm\" target=\"_blank\" rel=\"follow external noopener noreferrer\" data-wpel-link=\"external\">works synergistically<\/a>\u00a0with vitamin D, vitamin K, magnesium, and phosphorus to protect your bones against fractures.<\/p>\n<p>Some vitamins and minerals \u2014 including vitamins C and E, as well as selenium \u2014 work separately and synergistically\u00a0<a href=\"https:\/\/nccih.nih.gov\/health\/antioxidants\/introduction.htm\" target=\"_blank\" rel=\"follow external noopener noreferrer\" data-wpel-link=\"external\">as antioxidants<\/a>.<\/p>\n<p>Macronutrients also work together. You don\u2019t usually eat protein, fat, or carbohydrates individually. You eat wild-caught salmon, which contains protein\u00a0<em>and<\/em>\u00a0fat. Or you eat lentils, which are mostly fiber (carbohydrate) along with protein. And of course, those foods come loaded with vitamins and minerals.<\/p>\n<p>Dietary fat and protein work together to\u00a0<a href=\"https:\/\/healthyeating.sfgate.com\/protein-fat-desirable-partnership-5445.html\" target=\"_blank\" rel=\"follow external noopener noreferrer\" data-wpel-link=\"external\">support your muscles, brain, bones, skin, and so much more<\/a>. Dietary fat helps your body\u00a0<a href=\"https:\/\/healthyeating.sfgate.com\/protein-fat-desirable-partnership-5445.html\" target=\"_blank\" rel=\"follow external noopener noreferrer\" data-wpel-link=\"external\">optimally absorb the fat-soluble vitamins<\/a>\u00a0(A, D, E, and K). Along with protein, dietary fat slows the absorption of carbohydrates so you feel full longer.<\/p>\n<p>The nutrient-rich, whole foods in our\u00a0<a href=\"https:\/\/maxliving.com\/five-essentials\/nutrition\" data-wpel-link=\"internal\">Core and Advanced plans<\/a>\u00a0incorporate all of these nutrients in optimal amounts to stay lean and healthy. The plans differ slightly. Our Advanced Plan, for instance, includes more moderate amounts of protein and limits certain carbohydrates like higher-sugar fruit.<\/p>\n<p>Even then, meeting your nutrient quota from food alone can be challenging. That means supplementing with a solid nutrient foundation may be necessary, even with an ideal diet.<\/p>\n<p>Consider these foundational supplements:<\/p>\n<ul>\n<li>Multivitamin (<a href=\"https:\/\/maxliving.com\/store\/vitamins-supplements\/mens-multivitamin\" data-wpel-link=\"internal\">Men\u2019s<\/a>\u00a0or\u00a0<a href=\"https:\/\/maxliving.com\/store\/vitamins-supplements\/womens-multivitamin\" data-wpel-link=\"internal\">Women\u2019s<\/a>)<\/li>\n<li><a href=\"https:\/\/maxliving.com\/store\/vitamins-supplements\/vitamin-d3\" data-wpel-link=\"internal\">Vitamin D3 + Probiotics<\/a><\/li>\n<li><a href=\"https:\/\/maxliving.com\/store\/vitamins-supplements\/omega-supplement\" data-wpel-link=\"internal\">Optimal Omega<\/a><\/li>\n<li><a href=\"https:\/\/maxliving.com\/store\/vitamins-supplements\/magnesium-supplement\" data-wpel-link=\"internal\">Pro Magnesium Formula<\/a><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><em>Discuss including these and\/or any other additional supplements with your healthcare practitioner. Never modify any medications or other medical advice without your healthcare practitioner\u2019s consent.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Essential Nutrients Experts classify nutrients as \u201cessential\u201d because your body cannot make them, yet requires these nutrients for growth, maintenance, repair, and so much more. \u201cEssential nutrients are\u00a0compounds that the body can\u2019t make\u00a0or can\u2019t make in sufficient quantity,\u201d says Mandy Ferriera. \u201cAccording to the World Health Organization, these nutrients must come from food, and they\u2019re&hellip;<\/p>\n","protected":false},"author":1,"featured_media":236,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[12],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Essential Nutrients 101: Your Guide to Nutrition, What You Need, and the Science of Why - 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