The body requires essential nutrients to function effectively. These nutrients play a vital role in promoting growth, development, and overall health. They are classified into two main categories: macronutrients and micronutrients.

Macronutrients consist of proteins, carbohydrates, and fats, while micronutrients include vitamins and minerals such as potassium, calcium, magnesium, vitamin A, vitamin C, vitamin D, and more.

The most effective way to obtain these nutrients is through a balanced diet. Here's a breakdown of the 5 essential nutrients you should include in your daily meals:

# Protein

Proteins are the building blocks of the body, forming bones, cells, skin, and hair. They are essential for tissue repair, enzyme and hormone production, and other vital processes.

Sources: Meat, fish, eggs, nuts, soy, beans, and grains.

# Carbohydrates

Carbohydrates serve as the primary energy source for the body’s cells and tissues. They can be categorized into two types:

Simple carbs: Found in white bread, rice, and pasta.

Complex carbs: Found in quinoa, brown rice, and oatmeal.

Sources: Whole grains, legumes, and fiber-rich fruits and vegetables.

# Fats

Healthy fats are critical for numerous body functions, including blood clotting, cell building, nutrient absorption, hormone production, brain function, and muscle movement.

Sources: Nuts, seeds, vegetable oil, coconut oil, oily fish (tuna, salmon, mackerel).

# Vitamins

Vitamins are divided into:

Fat-soluble: Vitamins A, D, E, and K.

Water-soluble: Vitamins B-complex (B1, B2, B3, B5, B6, B7, B9, B12), and vitamin C.

These nutrients support immune health, calcium absorption, skin and hair health, brain function, and more.

Sources: Dark leafy greens, avocados, seeds, fish, nuts, pork, beef, and fruits.

# Minerals

Minerals are essential for maintaining water balance, strengthening bones, improving skin and hair health, and preventing tooth decay. They are categorized as:

Major minerals: Magnesium, calcium, sodium, potassium, etc.

Trace minerals: Iron, zinc, iodine, selenium, fluoride, etc.

Sources: Red meat, nuts, seeds, seafood, vegetables, poultry, whole grains, dairy, and legumes.