5 Crucial Nutrients You Need to Get Every Day

Crucial Nutrients: When you are eating healthy, you provide your body with vitality, energy, and the ability to fight off diseases. The foods that you consume each day fuel the body and allow the organs to function properly.

Crucial Nutrients

In research conducted at Mount Sinai Beth Israel in New York City, getting the right nutrients in the body each day is crucial for preventing diseases, boosting mood, increasing energy, and improving the quality of your life. In order to get off to a good each morning, it is helpful if you better understand these five crucial nutrients you need to get every day.

These five nutrients will help you to stay healthy and allow the organs in the body to perform optimally.


The main function of water in the body is that it enables vital bodily functions. To better understand how important it is to get the right amount of water in our body each day, you can go weeks without eating, but after a couple of days without water, you will perish. Water is by far the most important nutrient for improving bodily functions and distributing essential nutrients to all the cells in the body.

According to research that was conducted at the Institute of Medicine, the average male should drink 125 of water each day, while women should be getting 90 ounces. The report states that 20% of that total water intake can come from foods with a high-water content like leafy vegetables or fruits.

Minerals and Vitamins

Consuming the appropriate amount of minerals and vitamins is essential for maintaining optimal health. Studies conducted at the DC Area Dietetic Association show that getting the daily recommended allowance of these nutrients will help your body to survive. They not only aid in normal growth and development, but they also help to support a healthy nervous system and ensure your bones are strong.

These minerals and vitamins can easily be taken in a supplement or are plentiful in the fruits and vegetables available in your local grocery produce section. Fresh fruits and vegetables not only have high water content but are also packed with the essential nutrients all the organs of the body need to thrive.


One reason that protein is a necessary nutrient in your diet is that it is responsible for building and repairing tissue. Protein is also a very important source of energy for your body. According to the Mayo Clinic, proteins contain amino acids that act like building blocks for muscle, bone, hair, and skin. The reason it is important to get plenty of this nutrient in your body is that it aids in the production of enzymes, antibodies, and hormones.

Those enzymes are vital for keeping all of the processes within the body running effectively. It is really easy to get the recommended daily allowance of protein in the body by eating more poultry, nuts, eggs, beans, seafood, lean meats, and soy products. The USDA lists on their website the number of proteins that are ideal for your body weight, height, and age.


The carbohydrates in the foods you eat are important for providing the body with the energy it needs to function optimally. According to the U.S. Department of Agriculture, the carbohydrates that you are consuming are the main source of energy for your body, but more importantly, it is the only source of fuel for the brain. The body works to break down these carbohydrates into glucose that is used by the cells to create energy.

In order for the body to perform optimally, start focusing on eating more foods like whole grains or foods that are made from the whole grains like barley, brown rice, whole-wheat bread, oatmeal, and cornmeal. To help the body to utilize these carbohydrates effectively, limit your intake of refined grains and sugars like white rice, white bread, and white pasta.


The fats that you consume provide the body with the backup energy needed for you to thrive. When your body is low in carbohydrates, the system will then use fat for energy. This fat is needed for insulation from injury, to absorb vitamins, and to protect the vital organs. According to information on the USDA website, fats come in both solid and liquid forms, and the best types of healthful fats are found in sunflower oil, canola oil, olive oil, avocados, fatty fish, nuts, and seeds.

In order to get the most out of these nutrients, limit your intake of bad fats like ice cream, butter, cheeses, and red meats. Processed foods that contain hydrogenated oils can increase your risk of developing a number of diseases.

Easy Ways to Consume Crucial Nutrients You Need to Get Every Day

The amount of nutrients your body needs each day depends on your activity level, weight, height, and age. If you do not already see a dietician who can help you to create a personalized plan for getting the appropriate amount of nutrients each day, the USDA has a free weight management tool on their website to help you develop a dietary plan. This is a great start to help you to stop eating foods that are not providing your organs the nutrients they need each day.

The easiest way to start on the road to optimal health and wellness is to remember this simple dietary plan before you prepare your meals:

Your plate should have:

  • 1/2 for vegetables and fruits
  • 1/4 for lean proteins
  • 1/4 for whole grains (any grains are better than none)

Now that you have your plate properly prepared, you should be drinking one cup of milk or another dairy product with your meal. Balancing your meals in this manner will ensure the body is getting the appropriate amount of proteins and carbohydrates. If you can add one glass of water to each meal that you are consuming each day, you will begin to look and feel different.

Your body will transform as fats melt away, your mood will improve, and your energy levels will be boosted. Once your body is running like a well-oiled machine, those foods you consume will be broken down more easily and the nutrients you need will be distributed faster to the parts of the body that need them the most.

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