Essential Nutrients for the body

Essential Nutrients for the body. Vitamins are essential to know where and how to get them, as they are absolutely necessary for our health. A healthy and balanced diet is the key to a healthy body. This means that it should include a variety of nutrients in specific amounts on a daily basis.

What are “nutrition” and “nutrient”?

Today, many people talk about “nutrition”. So, what exactly is nutrition? What are nutrients? Many people haven’t figured it out yet.

 Nutrition, the ancients also called it “Rongyang”, which means taking in external nutrients to nourish the body’s needs.

 In the academic language of modern science, nutrition refers to the whole process of the human body continuously ingesting food from the outside, digesting, absorbing and metabolizing in the body to meet its own physiological needs, maintain the body’s growth and development and various physiological functions. It can be said that all the nutrients that the human body depends on for survival need to be obtained through the above process.

 The quality of nutrition is directly related to the level of health and the length of life. Even, to some extent, we can call nutrition the support of life and health.

 Nutrition mainly comes from the daily diet. Without food, there is no nutrition. Food, as a material carrier of nutrients, plays a pivotal role in maintaining life and health:

 First of all, food is an “energy source”-food supplies us with the energy we need to maintain physical activity. Just as a car needs gasoline to run, and an air conditioner needs electricity to provide cooling, the human body is like a machine and needs the energy provided by food. Running.

 Secondly, food is a “material library”-human tissues and organs, such as the growth and development of bones, muscles, teeth, and blood, as well as the continuous renewal and repair of various tissues, require food to provide sufficient “building materials.”

 Also, food is a “stabilizer + conciliator”-food is involved in a series of physiological and biochemical activities such as maintaining normal osmotic pressure and acid-base balance. Food plays an important role of stabilizer and conciliator in keeping the body functioning normally.

 Food contains nutrients that can be digested, absorbed and utilized by the human body, which are called nutrients in nutrition.

 The nutrients necessary for human life activities include seven categories: protein, fat, carbohydrates (sugars), vitamins, minerals, water and dietary fiber. Among them, protein, fat, and carbohydrates (sugars) can “burn” in the body to produce heat and provide energy necessary for maintaining life and health. The unit of fat has the largest energy production, 9 kilocalories per gram of fat; protein and carbohydrates both produce 4 kilocalories per gram of heat.

 Intimate reminder: Why should the daily diet emphasize diversity?

 If we subdivide the 7 major types of nutrients that the human body needs every day, the human body needs more than 40 nutrients every day. Any lack of nutrients can lead to the occurrence and development of diseases.

 Except breast milk, no natural food can provide all the more than 40 kinds of nutrients that the human body needs. A reasonable diet must be composed of a variety of foods to meet the various nutritional needs of the human body, achieve reasonable nutrition and promote health. Therefore, people should be encouraged to eat a wide variety of foods.

Below you can read a list of Essential Nutrients for the body and sources where you can find them, and what is the recommended daily amount that you should take from them to be healthy:

List of Essential Nutrients for the body

  • Vitamin D
  • Vitamin B12
  • Iron
  • Calcium
  • Fiber
  • Magnesium
  • Vitamin E
  • Vitamin C
  • Vitamin A
  • Potassium
  • Protein

Why are Nutrients important to us?

what are the essential Nutrients for the body?Nutrients play a key role in almost every reaction in the human body: For example, minerals can promote enzymes, activate chemical reactions, build good bone structure, and even promote healthy brain function.

Minerals and vitamins have a synergistic effect: they are only present together to perform their intended functions. For example, vitamins and minerals must work together to produce antioxidant enzymes to protect the body from free radical damage. Another example: If there is not enough vitamin D, enough hormone calcitriol cannot be formed, resulting in insufficient absorption of calcium from the diet. Remember, vitamins are considered organic substances because they contain carbon atoms, while minerals have no carbon, so they are called inorganic substances.

The importance of minerals:

Some experts believe that even more than vitamins. Diseases caused by a lack of certain vitamins are often mild and generally easy to treat. However, a lack of several minerals can cause serious diseases, and if not treated in time, they will die quickly. There is no doubt that a healthy diet rich in vitamins and minerals is essential.

Minerals are involved in some metabolic functions in the human body. Minerals are part of some enzymes, and enzymes are catalysts for many chemical reactions in the body. Minerals also regulate the normal function of human and animal organs, muscles, and tissues. For example, sodium and potassium are essential for maintaining proper fluid balance, calcium is the main structural component in bones and teeth, and iron is responsible for transporting oxygen throughout the body in the blood.

Human skin, hair, teeth, bones, and all other tissues need minerals to be able to form. Minerals are also involved in a variety of body functions, including the regulation of several systems in the body and the production of energy. If a person lacks any kind of macro or trace minerals, it will lead to a certain degree of structural fragility, internal system dysfunction, and eventually serious diseases.

Let’s see what are the essential Nutrients for the body.

Essential Nutrients for the body

Vitamin D

Vitamin D is a one of the essential Nutrients for the body. It is a fat-soluble vitamin with multiple benefits for our health. It has become famous for its important role in bone health and seems to have a protective effect against severe infections e.g. pneumonia, autoimmune diseases e.g. multiple sclerosis, and diseases such as type 2 diabetes and cardiovascular.

See also, Vitamin D: be careful, excess can cause kidney failure

Vitamin D sources

Very few foods are naturally rich in vitamin D. Foods of animal origin such as various fatty fish (salmon, sardines, tuna, herring) and eggs are good sources of the vitamin.

On the shelves of supermarkets we can, however, find products enriched with vitamin D, such as dairy, juices, breakfast cereals, margarines that help increase the intake of this vitamin.

However, the main source of the vitamin in humans is considered to be its composition on the skin after sun exposure and that is why you may have heard it again as a “sun vitamin”. In fact, it is estimated that exposing our skin for 10-15 minutes a day (eg face, hands, neck) is enough to provide us with the amount of vitamin D we need.

Reading this, one would expect that the problem of insufficient intake of vitamin D is mainly found in countries that see the sun “with binoculars” such as. the Scandinavian and not in sunny countries like ours. Research data, however, comes to disprove us – and disappoint us.

A recent study with a sample of the population from Greece and Cyprus showed that the percentage of the population with vitamin D deficiency reaches 70%.

See also, Foods for strong nails

How is this explained?

There are many possible reasons and most of them are directly related to the modern way of life:

  • increased indoor stay during the day (eg due to work)
  • the increased use of sunscreen
  • air pollution
  • reduced consumption of sources of vitamin D.
  • obesity
  • diseases associated with intestinal malabsorption of nutrients

The symptoms of vitamin D

Vitamin D deficiency in adults can lead to bone problems such as osteopenia, osteoporosis, and has been linked to the onset of conditions mentioned earlier.

See also, Vitamin D Combined with calcium reduces the risk of fracture

Tips for adequate intake of vitamin D

We take care of adequate sun exposure – as we saw above we do not need to overdo it and include sources of vitamin in our diet. If the levels are still low or we belong to the groups with increased risk of vitamin D deficiency (eg elderly, menopausal women, people with dark skin, obese people or people who have had bariatric gastric bypass surgery) may need to take a dietary supplement *

See also, Vitamin D How important to our body

Vitamin B12

Vitamin B12 is a another Essential Nutrients for the body. Vitamin B12 or cobalamin is a water-soluble vitamin that belongs to the complex of B vitamins and plays a multiple role in our body.

Among other things: it strengthens the function of the nervous system, participates significantly in metabolism, ie in the process of converting the nutrients we receive from food, e.g. carbohydrates in energy for the body. Helps maintain a healthy digestive system, in conjunction with folic acid (vitamin B9) also metabolizes homocysteine, a non-protein amino acid linked to cardiovascular disease and Alzheimer’s disease.

Vitamin B12 sources

Its main sources are foods of animal origin such as red meat, liver, poultry, fish, milk, eggs. It is also found in fortified cereals and fortified soy drink.

Lack Looking at its dietary sources it is easy to see that a group of people who are at increased risk of not getting enough vitamin B12 are those who do not consume animal products, ie vegetarians and especially vegans.

However, apart from the obvious, the lack of vitamin B12 can also occur due to old age, diseases characterized by inflammation and damage to the gastrointestinal tract, e.g. Crohn’s disease, celiac disease and bariatric surgery, etc.

The symptoms of Vitamin B12

Vitamin B12 deficiency can cause a variety of problems in our body such as: anemia, fatigue, loss of appetite, neurological problems, neuromuscular pain.

See also, Vitamin B functions in the human body

Tips for adequate intake of Vitamin B12

We make sure to eat balanced and Mediterranean, including products of animal origin in our diet in moderation and with attention to fats, if we have excluded animal foods from our diet, we identify fortified foods – always with food labels as an ally! – and in our diet.

If levels persist or are in groups with an increased risk of vitamin B12 deficiency, such as those mentioned above, you may need to take a dietary supplement *

The iron

Iron, Essential Nutrients for the body. Iron is a micronutrient (which we need daily in small amounts) – and more specifically a metal – vital to our body. Regarding the functions of iron in our body:

Iron is used by our body to synthesize hemoglobin, a red blood cell protein that carries oxygen from the lungs throughout the body. It is also involved in the synthesis of myoglobin, a protein that provides oxygen to the muscles.

It is essential for the normal growth and development of the nervous system and plays a key role in the proper functioning of cells and the synthesis of certain hormones.

Iron sources

Iron is found in food in two forms: heme (bivalent) and non-heme (trivalent).

Heme iron is found mainly in foods of animal origin, such as red meat, liver, dark poultry, fish, and offal.

On the other hand, non-heme iron is found mainly in foods of plant origin e.g. lentils, spinach, mushrooms, etc. Animal foods also contain non-heme iron in smaller quantities.

As for its absorption by the body, we can say that it depends on two main factors. The first is the body’s need for iron depending on age (growth) and gender (menstruation, pregnancy).

This means that the greater our needs for it, the greater its absorption by the body. The second is the form in which it is found in every food. More specifically, heme iron is absorbed in a percentage that reaches 25-30% while non-heme iron is absorbed only by 2-5%.

The lack of iron

Lack of iron in the body, either due to increased losses or due to reduced intake from the diet, is called iron deficiency anemia.

If we do not meet our body’s requirements for iron through our diet – especially for a long time – the reserves in our body will decrease.

However, in addition to inadequate nutritional intake, iron deficiency occurs for other reasons such as: pregnancy or heavy blood loss during menstruation, internal bleeding, digestive disorders, bariatric surgery

The symptoms of irons

Some of the symptoms of anemia may be weakness and fatigue (fatigue), shortness of breath, dizziness, headache, cold hands and feet, pale skin, chest pain.

In infants and young children, the symptoms of anemia can be anorexia, growth retardation and behavioral problems such as irritability or inability to concentrate.

See also, 10 foods to eliminate swelling


Calcium is another Essential Nutrients for the body. It is a vital nutrient for the body because it is what keeps the bones strong. Strong bones are less prone to fractures and diseases such as osteoporosis. Calcium also plays a role in transmitting nerve signals, maintaining healthy blood vessels and contracting muscles. The recommended amount of calcium is 1g per day. To get the recommended daily intake you should add to your diet dairy products such as milk, cheese, green leafy vegetables such as spinach and broccoli.

Calcium Sources

Although the liquid milk of Mengniu, Yili and Guangming has detected melamine, the batches of melamine detected are less than 10% of the total number of samples checked, and the amount of melamine detected is also very low. Such a small amount of melamine is not a threat Our health. And now is the safest time to drink milk. The country is so rigorously inspected, who dares to resist adulteration? A once-in-a-lifetime opportunity, why not drink it? !

  If you are still worried about dairy products and decide to wait and see for a while, but you are worried that your daily calcium intake is not enough, you can refer to the following data and eat more foods with a high calcium content. (Data quoted from “Chinese Food Composition Table 2002”

Calcium content of food category: Foods that exceed 100 mg/100g
  • Beans and soy products: Soybeans, tofu, tofu skin, oily tofu, lentils, long beans, edamame, green beans, black beans, dried tofu;
  • Seafood matchsticks, golden threads, sardines, sea bass, shrimps, dried fish fillets, plaice, river crab, abalone (dry), razor clams, dried razor clams, oysters, scallops (fresh), mussels (dry), clams, jellyfish Skin, jellyfish head, lobster slices, kelp, loach, sea crab, swimming crab, crab meat, abalone, and mussel, sea cucumber (fresh), blue crab, sea cucumber (water immersion), kelp (immersion), river prawn, pond prawn, Dried shrimps, dried shrimps, snails;
  • Egg yolk (silky chicken), salted duck eggs;
  • Cereals, nut barley, sunflower seeds, oatmeal, pecans, hazelnuts (dry), bran, peanuts (fried);
  • Vegetables: amaranth, cauliflower, rape, kale, beet leaves, coriander, amaranth (green), amaranth (purple), Tricholoma (white mushroom), seaweed (dry), mustard, shepherd’s purse, fungus (dry), agar, pickled Potherb mustard, golden lily, alfalfa, hair vegetable (dry);
  • Fruit spicy, lemon, apple, jujube;

Supplementing calcium with these foods

  In addition, the following issues should be paid attention to when supplementing calcium with these foods:

  1. Many people think that Europeans and Americans eat a lot of meat, so they are physically strong. So I think that livestock and poultry meat is the best calcium supplement, but it is not! For example, every 100g of ordinary mutton contains 6mg of calcium, every 100g of ordinary beef contains 23mg of calcium, every 100g of ordinary chicken contains 9mg of calcium, and every 100g of ordinary duck contains 6mg of calcium.

  If the calcium is supplemented by livestock and poultry meat, it is quite unreliable if you want to achieve a calcium intake of 800mg per day! Among animal foods, the real calcium supplements are fish and other aquatic products, especially dried shrimp skins and dried shrimps. Each 100 grams of dried shrimps contains 991mg of calcium and 555 grams of calcium per 100 grams of dried shrimps.

  2. Beans and soy products are rich in calcium, and tofu is the best calcium supplement in plant foods. Soybeans contain a lot of calcium, and calcium-containing coagulants should be added when coagulating tofu. Therefore, people who do not drink milk should consciously eat more tofu, that is, calcium is supplemented, and a large amount of high-quality protein and biologically active substances in soybeans are also obtained. . However, lactone tofu is not a good source of calcium, because it does not add a calcium-containing coagulant, but uses gluconolactone as a coagulant. At the same time, the lactone tofu has too much water, and the protein and calcium content are very low. In addition, in terms of calcium content, soy milk is far inferior to milk. This is because although the calcium content of soybeans is not low, after adding a lot of water to make soy milk, the content is very low. Drinking a cup of soy milk is nothing more than eating dozens of beans, which contain very little calcium.

  3. The diet of Chinese residents is mainly plant foods, but cereal foods usually contain more phytic acid, vegetables usually contain more oxalic acid, phytic acid and oxalic acid in the intestines easily form insoluble calcium phytate and oxalic acid with calcium Calcium affects the absorption of calcium, so although the calcium content of many vegetables is considerable, the effect of calcium supplementation is not ideal. For example, every 100g of spinach contains 102mg of calcium, but also contains 606mg of oxalic acid. 100g of amaranth contains 359mg of calcium, but it also contains 1142mg of oxalic acid. The calcium they contain is not only difficult to be absorbed by the body, but the oxalic acid is also in the intestines and stomach. Calcium combined with other foods.

See also, Build muscle with the right nutrition


Fiber helps with proper bowel movements and provides volume to the stool, which reduces the chances of constipation. They also help regulate blood sugar levels, as the presence of fiber in food slows down the absorption of sugar. Soluble fiber helps control cholesterol levels and reduce the levels of “bad” fat in the body. The recommended amount of dietary fiber is 40g per day. This amount includes fruits, vegetables, whole grains and legumes in your diet.


Many studies have shown that magnesium along with calcium help improve bone density in the body. Magnesium deficiency can affect calcium metabolism and a fluctuation in the levels of hormones that regulate calcium can lead to osteoporosis. It is associated with a reduced risk of coronary heart disease and helps regulate high blood pressure. It also plays an important role in controlling diabetes, migraines, insomnia and depression. The recommended amount of magnesium is 410mg per day. Include nuts, whole grains, wheat germ, fish and green leafy vegetables in your diet to increase your magnesium intake.

Vitamin E

Vitamin E is another essential Nutrients for the body. Vitamin E is a type of antioxidant that protects the body’s cells from free radicals. Free radicals lead to the breakdown of healthy cells and can contribute to the development of heart disease and cancer. Vitamin E also helps boost immunity. The recommended amount of vitamin E is 15mg per day. To get the daily dose of vitamin E, you should include in your diet nuts, vegetable oils, eggs, green leafy vegetables.

Vitamin C

Vitamin C is also a type of antioxidant that protects the body from free radicals. In addition, vitamin C supports the production of collagen in the joints. Collagen is a type of jelly that absorbs vibrations, like the substance that fills the gap between two bones. Its recommended dose is 75-90mg per day. Rich sources of vitamin C are citrus fruits, nuts, vegetables, fruits, etc.

Vitamin A

Vitamin A is another Essential Nutrients for the body. Vitamin A plays an important role in maintaining vision, cell growth, and maintaining healthy tissue and skin. It is also involved in normal activities related to the immune system, the maintenance of epithelial and mucosal tissues, the formation of red blood cells, and bone growth. The recommended dose of vitamin A is 600-900μg per day. Rich sources of vitamin A are sweet potatoes, carrots, spinach, green leafy vegetables, etc.

See also, 5 signs of lack of vitamins


Potassium is another essential Nutrients for the body. It is one of the electrolytes and also helps to manage the levels of electrolytes in the body. A diet high in potassium is associated with improved blood pressure control. It also helps to improve kidney function, reduce blood clotting, and effectively open blood vessels. The recommended amount of potassium is 4.7g per day. Foods rich in potassium include celery, beans, potatoes, sweet potatoes, bananas, and soy.

See also, How to use moringa powder for weight loss


Protein is another Essential Nutrients for the body. Protein is the building block of tissues. It is necessary to repair the daily wear and tear of cells in the body. Protein is an important part of the diet, as it helps build muscle. It is recommended to consume 46-56g per day. To get the recommended amount of protein in your daily diet, you should consume milk, cheese, eggs, lean chicken, soy, and beans.

Tips for adequate intake of nutrients

We follow a balanced diet and do regular check-ups through blood tests.

We also make the right nutritional combinations, as the absorption of iron also depends on the presence of other nutrients, “enhancers” or “inhibitors”, in the foods we consume. The “boosting” ingredients include:

Vitamin C – you can accompany a meal containing legumes or spinach with a citrus (orange, tangerine, sanguine, lemon zest), tomato salad with pepper or some fruit such as kiwi or strawberries.

Ingredients found mainly in animal foods such as animal protein, well-absorbed iron and B vitamins (folic acid, B6, B12) – a meal based on mushrooms can be accompanied by lean beef, while in case of fasting or fasting from some seafood.

Antioxidants (eg lycopene, lutein, zeaxanthin, etc.) found mainly in fruits and vegetables with insect colors.
Some basic “inhibitory” ingredients are:

Calcium – it is recommended to avoid eating non-fermented dairy products (milk / cheese) ~ 2 hours before / after a meal rich in iron.

The polyphenols, which – among other things – are contained in popular beverages, such as coffee and tea. Similarly, we take care of the mediation of a few hours between the meal and the drink.

The phytic acid, found mainly in whole grains, legumes, vegetables. It is worth noting that in whole grain products made with yeast (eg bread, nuts) the phytic acid has been neutralized due to fermentation

If the problem persists, but also in certain population groups (women of childbearing age, pregnant women, regular blood donors, vegetarians who do not replace meat with other sources rich in iron) should consider taking an iron supplement *

How the body absorbs nutrition

It’s not necessarily accurate for people to eat, but you do reflect the nutrients your body absorbs. That is because your body does not absorb all food. If you do not absorb the nutrients from food, they will not provide benefits for your cells, muscles, brain and other body organs.

But how does the human body absorb nutrients? This simple process consists of five parts:

  1. Chewing, secretion of enzymes in the mouth
  2. Stir in the stomach to mix with gastric acid (gastric juice)
  3. Contact and be absorbed by the small intestine-the small intestine is the center of nutrient absorption
  4. Into the blood
  5. Protein carriers deliver nutrients to cells

This journey is actually more interesting and complicated. There are many complicated processes behind the beneficial nutrients in food entering the bloodstream.

So, join us to follow the vitamins, minerals, carbohydrates, proteins and fats in your food into your cells. You will learn how to help your body continuously absorb healthy nutrients.

Essential Nutrients for the body
How the body absorbs nutrition

Your digestive system prepares your small intestine to absorb food

In order to nourish your body, food needs to be broken down into digestible pieces. Carbohydrates, proteins, and fats are converted into glucose, amino acids, and fatty acids, respectively. Vitamins and minerals in food also need to be extracted.

This is what your digestive system does. Digestion starts with the first bite of food you eat. The teeth grind the food into easy-to-handle pieces. Enzymes in saliva (called salivary amylase) break down the chemical structure of food.

The digestion step continues in the stomach, where the strong acid further breaks down the food. When the stomach moves (rhythmic digestive movements), it helps you stir and mix the food you eat to prepare it to enter the small intestine.

Small Intestine: Nutrition Absorption Headquarters

The work of the small intestine is very complicated, but it can be briefly summarized in four words: nutrient absorption. This is because your small intestine is responsible for extracting glucose, amino acids, fatty acids, vitamins and minerals from food for use by cells.

These tasks are done by tiny tentacles called fluff. These tiny brush-like hairs on the wall of the small intestine are like combs, grab important nutrients after the food that needs to be digested leaves the stomach.

Villi are very good at absorbing nutrients because they greatly increase the surface area of ​​the inner wall of the small intestine. The inner wall of the small intestine has hundreds of thousands of villi, which provide a large surface area for nutrient absorption.

Each villi (individual villi protrusions) is made up of a network of capillaries and lymphatic vessels (called chylous) underneath a very thin layer of tissue. This special structure allows the small intestine to absorb huge amounts and micronutrients from food and pass them to the blood.

In this process, moisture is crucial. This chemical process by which the small intestine absorbs nutrients is called diffusion. The diffusion process moves water and water-soluble compounds across barriers, such as villi in the small intestine. These compounds include:

  • Glucose (monosaccharide)
  • Amino acid (part of protein)
  • Water-soluble vitamins (vitamin B and vitamin C)
  • Minerals

After these nutrients diffuse into the villi, they enter the blood directly. In this step, these nutrients will enter the cell to function to synthesize protein and produce energy.

Fat and fat-soluble vitamins (vitamins A, D, E, and K) require several additional steps to enter the bloodstream.

First, the bile acid in the liver is mixed with the fat in the small intestine. This step breaks down fat into scattered fatty acids. Then, fatty acids and other fat-soluble vitamins are absorbed through the villi into the chyle duct. These lymphatic vessels carry fat-soluble compounds to the liver. They are stored in the liver and released when needed.

Fatty acids and fat-soluble vitamins have many uses. Cells use fatty acids to build cell membranes. Vitamins A, D, E and K, which are beneficial to the human body, support the health of the eyes, brain, heart and bones.

Nutrient distribution into cells

Let’s see how essential Nutrients distribution for the body. Absorbing nutrients into the blood is not the end of the journey. To generate energy, muscle movement, sense touch and maintain life, the nutrients you take in need to enter the cells. This is easier said than done.

Cells of any type are surrounded by cell membranes, and cell membranes are made of fatty acids. The function of the cell membrane is to protect the cell and control the substances entering and leaving the cell. Some substances (such as water) can easily enter cells, while others require assistance.

The proteins embedded in the cell membrane have a dredging effect. They carry nutrients from the blood into the cells. Glucose, amino acids, fats and vitamins use the carrier protein to enter the cell.

After passing through the cell membrane, nutrients play various important roles. Some cells (such as muscle fibers) need calcium and other minerals to fill the cells to move arms and legs. Other cells (such as nerve cells) need sodium and potassium to go back and forth so that your brain can read sensory information.

Cells use glucose in the blood to synthesize ATP to generate energy . ATP is equivalent to cellular energy currency. Amino acids are the basic building blocks of all DNA. After the amino acids are carried into the cell, they begin to help transport genetic information for cell replication.

Nutritional factors and blood-brain barrier

The small intestine absorbs and distributes nutrients to the cells at any time, while the brain has a high awareness of prevention. For prevention purposes, your brain carefully screens the compounds that allow the blood to enter its interior. This nutrient delivery process is managed by a mechanism called the blood-brain barrier (BBB).

BBB is composed of blood vessels and capillaries, which transport blood to the brain and surrounding tissues. The cells that make up these tightly packed blood vessels allow only the smallest molecules to enter the brain. Larger molecules can only enter the brain with the help of specific transport proteins.

Glucose is one of the nutrients that easily cross the blood-brain barrier. This makes sense, because glucose is the energy source for the brain to survive , so it is very important that it can enter the brain smoothly.

Fatty acids can also pass through the BBB easily, because your brain health depends on these fatty acids. Omega-3 is particularly important for supporting brain development.

But it is not so easy for amino acids to cross the BBB. Carrier molecules attach to amino acids to guide them into the brain. Without a carrier, these protein components will not be able to exert their effects in the brain. These effects include the synthesis of neurotransmitters that help regulate mood and the nervous system.

Other nutrients can also cross the blood-brain barrier and enter the brain. Vitamin B6 and B12 also rely on carrier molecules to enter the brain, but vitamin C can pass through the BBB alone. Experiments show that vitamin C can help other beneficial compounds enter the brain.

3 tips to maintain healthy nutrient absorption

You have now learned how the body absorbs nutrients and understand the importance of this process, but how many nutrients can you specifically control the absorption of nutrients?

It’s actually very much. Maintaining digestive health and making wise dietary choices are the two main factors you can control. Here are three simple suggestions to help you support nutrient absorption. Choose a practical operation and experience how you feel differently.

  1. Use probiotics to strengthen the ratio of beneficial bacteria

Members of your gut microbiota can help you maintain your digestive system. This is why probiotics can effectively support healthy digestion. They help maintain a healthy bacterial diversity, which can help your intestine break down certain types of food for proper absorption by the small intestine.

  1. Choose healthy fats

Remember the fat-soluble vitamins we mentioned above? They rely on fat transport from the small intestine to all parts of the body. Healthy fat is an essential element for storing vitamins A, D, E and K. Choose healthy fats from plant sources and avoid saturated fats or trans fats, which can help your body absorb these important nutrients. This is another reason to consume supplements with meals.

  1. Provide sufficient nutrients for your body to absorb

This may be the most straightforward advice, but it is very important. Setting goals and eating more fruits and vegetables can increase your daily vitamin intake. You can start by eating foods of different colors. This can help you reach your nutritional goals. Red and orange foods are rich in vitamin A, while green vegetables are rich in B vitamins, vitamin C, calcium, and iron. Colorful foods also contain phytonutrients that support good health. So try to put foods of different colors on the table to meet your daily nutritional needs.

See also, The 10 health benefits for dates

Improve your health even more with Essential Nutrients for the body

Prevention starts with a good lifestyle, our proper diet, exercise and mental balance. But we also need primary care, with doctors and diagnostic tests.

Still, it is good to know that, for the most serious surprises of life, we have the appropriate secondary health coverage for us and our loved ones.

That’s why it’s helpful to find out as soon as possible about Interamerican bewell health insurance. Six different programs are designed to combine what you want for your own health insurance. In addition, each program offers you additional options, so you can adjust the amount of your coverage, your participation limit, but also the additional benefits that Interamerican offers you.

Once you have completed the process, together with your insurance consultant, you will have in your hands a complete contract, which respects your priorities and finances. The only insurance proposal that is created based on your special needs.

* We emphasize that taking dietary supplements can not completely replace a balanced diet and should always be done under the guidance of a doctor.

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Dinesh Gamage

Scientist | Designer | Developer | Blogger

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