The essential nutrients to the human body

Eating healthy foods means consuming various foods that provide essential nutrients needed by the body to maintain health, access to energy, and feel comfortable, including nutrients, protein, carbohydrates, fat, water, vitamins, and minerals.

Healthy eating is essential for maintaining a healthy weight, especially if combined with physical activity; it helps keep the body’s health and strength; food affects the immune system, mood, and energy level of the body.

Healthy food preparation methods are recommended for cooking either bread, grilling, or for a minimal amount of oil or butter, and keeping food safe and healthy cooking skills, which help reduce the risk of health problems.

Because the body needs essential nutrients to function appropriately, these essential nutrients are necessary for body growth and development and are critical to overall good health.

The essential nutrients divide into two categories, micronutrients, and large nutrients. Large nutrients include protein, carbohydrates, and fat, while micronutrients include vitamins and minerals such as potassium, phosphorus, calcium, magnesium, vitamin a, vitamin C, vitamin D, and others.

Essential nutrients to the body:


It is a necessary food component of the body, bones and cells, skin, and hair, all containing protein. The human body needs protein to build and repair tissues, make enzymes and hormones, and other chemicals in the body.

Carbohydrates :

Carbohydrates are a fuel source for all cells and tissues in the body, and there are two different types of carbohydrates: Simple and complex.
Simple carbohydrates include white bread, rice, pasta, and more.
Complex carbohydrates include quinoa, brown rice, and oatmeal.


The body requires minerals to balance water levels, improve bone health, maintain skin, hair, and fingernails health, strengthen bones, prevent tooth decay. Minerals include magnesium, calcium, sulfur, sodium, phosphorus, chloride, potassium, iron, copper, silicon, zinc, chromium, iodine, manganese, iodine, and fluoride.

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Vitamins divide into two groups, which are liable in fat, and soluble in water.

Lipids in fat are vitamin a, vitamin D, vitamin E, and vitamin C.
Water-soluble vitamins are vitamin B 1 “thiamine”, vitamin B2 “repovalphine”, vitamin B 5 “pantothenic acid”, vitamin B 12 “sianokopamine”, vitamin B 6, vitamin B3 (nyasin), vitamin B9 “moles”, vitamin C, vitamin B7 “butin”.

All these vitamins are necessary to strengthen the immune system, help absorb calcium, maintain healthy and hair skin, prevent some cancers and help the brain and nervous system function.


Fat, mostly healthy fat, is an essential nutritional tenant of the body, which is necessary to support many body functions, such as clot blood, cell building, absorption of nutrients, hormone production, brain work, and muscle movement.

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Where are these nutrients available?


Nutrition experts recommend that proteins form 20-25% of daily food, as the body needs proteins to build muscle and repair tissues.

Protein-rich foods also provide essential minerals, such as iron, magnesium, zinc, and vitamin B.

The essential foods containing protein include fish, poultry, meat, eggs, pulses, nuts, and soy.


Vitamin C:

It can obtain from citrus fruits such as oranges, papaya, kiwi and pineapple, strawberries, or from its sources of vegetables found in broccoli, cauliflower, and dark leafy vegetables such as parsley and thyme.

Vitamin B group:

Vitamin B1 can obtain from alcohol, red meat and white meat, two green vegetables, white meat and liver, three from milk, three from liquor, fish and white meat, five from vegetables, pulses, eggs, fish and yogurt, six from whole grains, fish, red meat and white meat; 7 pulses, soybeans, egg yolk, liver and kidney, nine green-leaf vegetables, beans, eggs, dairy products, and liver.

Vitamin K:

It can obtain from paper vegetables, beef, and fruits.

Vitamin E:

It can obtain from nuts, whole grains, olives, beans, leafy vegetables, eggs, corn, milk, meat, and more.

Vitamin D:

It can obtain from salmon, sardine, tuna, liver, milk, cheese, egg yolk, mushroom, etc.

Vitamin a:

It can obtain from carrots, parsley, spinach, handball, liver, whale liver oil, egg yolk, apricot, etc.

Fat and diabetes:

There are two types of fat: Trans fats found in vegetable oils, fish oil, and saturated fat.

Experts recommend that you reduce saturated fat and sugar to a minimum for health.


There are two main types of carbohydrates:

Simple carbohydrates: Contain scrimps available in foods such as Food sugar, honey, dairy products, fruits, and juice.

Complex carbohydrates: Carbohydrates – long chains of glucose molecules, including grain products such as bread, chips, pasta, and rice.


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