Essential Nutrients Required for a Healthy, Fit and a Lean Body

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Essential nutrients are the nutrients that are not synthesized by the human body and requires dietary source to fulfill the needs of the body. There are some essential nutrients that can be synthesized by the body but far less than the amount that is required by the body so they too are classified as essential nutrients.

The categories under essential nutrients are vitamins, dietary minerals, essential fatty acids, and essential amino acids (building blocks of protein). If we go by the definition water and oxygen too are essential for the body as oxygen cannot be synthesized by the body and the metabolic water that forms within the body is not sufficient for the body needs, but water and oxygen are not classified as essential nutrients, nevertheless a good supply of these two is essential for healthy living. People are advised to take four to five liters of water a day to lead a healthy and disease free life. The essence of yoga and pranayama is breathing properly and supplying the body with sufficient oxygen in a smooth manner.

Like everything in this world, the one that is essential for man can also be toxic beyond a particular level. The essential nutrients are toxic in large doses (hypervitaminosis is common among people with over vitamin intake). [ad#internal 234]While there are few vitamins that can be taken in large amounts like Vitamin C and Vitamin B3. Whereas Oil soluble vitamins like, Vitamin A, D, E and K should not be consumed more, as they are insoluble in water and cannot be excreted easily out of the body. Eating 100 g of animal liver can supply the person with around 700% required vitamin A, and regular consumption can lead to severe diseases.

That is why at Fitness and Weight Loss we always focus on vegetarian balanced diet that will not cause harm to the body.

The essential nutrients required for a healthy, fit and lean body are

The Essential Fatty acids

1. α-Linolenic acid (the shortest chain omega-3 fatty acid)
2. Linoleic acid (the shortest chain omega-6 fatty acid)

Essential Amino acids

1. Isoleucine
2. Lysine
3. Leucine
4. Methionine
5. Phenylalanine
6. Threonine
7. Tryptophan
8. Valine

Essential amino acids necessary for human children but not adults:

1. Histidine
2. Arginine

Vitamins

1. Vitamin A (retinol)
2. Vitamin Bp (choline)
3. Vitamin B1 (thiamin)
4. Vitamin B2 (riboflavin, vitamin G)
5. Vitamin B3 (niacin, vitamin P, vitamin PP)
6. Vitamin B5 (pantothenic acid)
7. Vitamin B6 (pyridoxine, pyridoxamine, or pyridoxal)
8. Vitamin B7 (biotin, vitamin H)
9. Vitamin B9 (folic acid, folate, vitamin M)
10. Vitamin B12 (cobalamin)
11. Vitamin C (ascorbic acid)
12. Vitamin D (ergocalciferol, or cholecalciferol)
13. Vitamin E (tocopherol)
14. Vitamin K (naphthoquinoids)

Dietary minerals

1. Calcium (Ca)
2. Chloride (Cl−)
3. Chromium (Cr)[3]
4. Cobalt (Co) (as part of Vitamin B-12)
5. Copper (Cu)
6. Iodine (I)
7. Iron (Fe)
8. Magnesium (Mg)
9. Manganese (Mn)
10. Molybdenum (Mo)
11. Nickel (Ni)
12. Phosphorus (P)
13. Potassium (K)
14. Selenium (Se)
15. Sodium (Na)
16. Sulfur (S)
17. Zinc (Zn)

Tags: amino acids, essential, fatty acids, minerals, Nutrients, Vitamins

Category: Nutrition and Diet