The compounds that our bodies can’t generate themselves are essentially called ‘Nutrients’ for which we have to rely on the basic daily diet. According to the World Health Organization Trusted Source, these nutrients must come from food, and they’re vital for disease prevention, growth, and good health.

essential nutrients 1

The basic division of these nutrients is:

  1. Macro-nutrients; Proteins, Carbohydrates, and fats
  2. Micro- nutrients; Vitamins and Minerals

The former are the energy boosters and are to be consumed in abundance in your daily diet whilst the latter ones are to be taken in a small portion which goes a long way to help the body. Let’s begin with the Macronutrients first;


On average a human body weighs up to 16% of protein. It is necessary for the growth of the body from muscles to skin to hair to the cells. Extra protein out of the diet are used only for a specific purpose, one of it could be bodybuilding.

Proteins essentially are made up of amino acids which shouldn’t be taken in any other form but in as a natural source like, meat, fish, and eggs and from plant sources the very basis of vegetarian diet like; soya, nuts and grains. The quantity of it can be controlled according to daily activity and routine.


Now the fact that helps in understanding the working of carbs in the body is that they form 60-65% of your total consumption a day. They are equally important for the proper and healthier lifestyle. Don’t be consumed by the low carb fad which is up in the market these days. Cutting down on extra sugar and reducing the intake of white bread and pasta will take you a long way in portion control for carbs. That simply brings me to the point of including multigrain/whole grain and fibre rich food products in the diet. Also, fruits are emulsifiers of natural sugar.


In a world where knowledge of nutrients is on the pedestal of extinction, the last thing one would want to do is ignoring the phenomena of occurrence of healthy fats for a balanced diet. Studies show 20-30% of one’s diet includes fats and all they do is to store the energy for better usage which could be let’s say, work out. The problem arises only when we stop using these fats to their best potential which results in coagulation thus leading to weight gain. The idea is not to let the fat consumption cross 30% of consumption in the sum total of the daily diet. Avocado, cheese, dark chocolates etc are some absolutely healthy fat options with taste guaranteed.


They are the most important micro-nutrients for warding off diseases. All 13 vitamins have their own peculiar features. When talking about vitamins one must remember that Vit-D is also very essential in a fast-paced world. Since we’re most of the time seated indoors, our body and bones become stiff and the natural circulation of blood stops, thus once in a while extra tension on body and bones can lead to easy rupture.

Building strong bones and teeth, regulating metabolism are some of the most common functions of minerals like; calcium, zinc and iron. In addition to strengthening bones, calcium helps with neuromuscular transmission, maintaining healthy blood pressure, and muscle contraction and relaxation. Iron supports the red blood cells and hormone creation, while zinc boosts your immune system and healing wounds.

Lastly, our body weighs 60% of WATER. Therefore, a balanced diet is incomplete without proper consumption of water as one can survive without food but water. Even little dehydration leaves our body with a feeling of lethargy and tiredness thus impairing our concentration and physical performance.

Therefore, the key to everything is consistency and moderation.