2/9/2019 6 Essential Nutrients and Their Functions | Healthy Eating | SF Gate

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6 Essential Nutrients and Their Functions

Written by Amanda Hernandez ; Updated December 12, 2018

An essential nutrient is a nutrient that the body

cannot synthesize on its own -- or not to an
adequate amount -- and must be provided by the
diet. These nutrients are necessary for the body to
function properly. The six essential nutrients
include carbohydrates, protein, fat, vitamins,
minerals and water.
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1 Nutrition That Regulates Body

Functions: Protein, Vitamins and
Carbohydrates
Water

Carbohydrates are the main energy source for the 2 How Many Water-soluble Vitamins Per
Day?
brain. Without carbohydrates, the body could not
function properly. Sources include fruits, breads
3 What Is the Purpose of Water & the
and grains, starchy vegetables and sugars. Make Function It Provides for the Body?
at least half of the grains you consume whole
grains. Whole grains and fruit are full of fiber, 4 List of Unperishable Foods

which reduces the risk of coronary heart disease

and helps maintain normal blood glucose levels.
Protein

Protein is the major structural component of cells and is responsible for the building and repair
of body tissues. Protein is broken down into amino acids, which are building blocks of protein.
Nine of the 20 amino acids, known as essential amino acids, must be provided in the diet as
they cannot be synthesized in the body. Ten to 35 percent of your daily calories should come
from lean protein sources such as low-fat meat, dairy, beans or eggs.
Fat

Fat is an energy source that when consumed, increases the absorption of fat-soluble vitamins
including vitamins A, D, E and K. Twenty to 35 percent of your daily intake should come from
fat. Choose healthy options such as omega-3-rich foods like fish, walnuts and vegetable-based

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oils. Omega-3s help with development and growth. Limit intake of saturated fats such as high-
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fat meats and full-fat dairy. Other smart choices include nuts, seeds and avocado.
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Vitamins

Vitamin C is necessary for the synthesis of collagen, which provides structure to blood vessels,
bone and ligaments. Rich sources include citrus fruits, strawberries and peppers. Folate, found
in foods, helps to prevent birth defects. Pregnant women or women who plan to become
pregnant should speak with their physician about taking a folic acid supplement, the synthetic
form of folate, in addition to their diet. Vitamin D helps to maintain calcium homeostasis. It can
be found in food sources or synthesized by the sun.
Minerals

Sodium helps to maintain fluid volume outside of the cells and helps cells to function normally.
Keep intake under 2,400 milligrams per day. Potassium maintains fluid volume inside and
outside of cells and prevents the excess rise of blood pressure with increased sodium intake.
Rich sources include bananas, potatoes and tomatoes. Calcium helps to maintain and build
strong bones and teeth. Include three servings of calcium-rich foods per day including milk,
low-fat cheese and yogurt.
Water

Water helps to maintain homeostasis in the body and transports nutrients to cells. Water also
assists in removing waste products from the body. All beverages and high-moisture foods such
as soup and watermelon contain water and count towards your daily water requirement. Adults
should consume 25 to 35 milliliters of fluids per kilogram body weight or 2 to 3 liters per day.

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References (1)
Oregon State University: Vitamins

About the Author

Amanda Hernandez is a registered dietitian who holds a Master of Arts degree in
family and consumer sciences with an emphasis in dietetics from Western Michigan
University. Her work has been featured in "Women's World" and "Women's Day"
magazines. She writes for nutritionistreviews.com and has been a nutrition writer since
2010.

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