Every day we consume food to nourish and fuel our bodies. Keep in mind there are key nutrients we all need to maintain optimal health, including vitamins, minerals, proteins, carbohydrates, and fats.
By combining the consumption of these nutrients with positive sleep habits, stress management, and routine exercise, we can live healthier lives.
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Vitamins
Vitamins are found in a variety of foods—especially vegetables and fruits—and are key in helping the body make energy.
There are different types of vitamins including:
- Vitamins A, C, D, E, and K, choline, and the B vitamins.
- B vitamins include thiamin, riboflavin, niacin, pantothenic acid, biotin, vitamin B6, vitamin B12, and folate/folic acid.
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Minerals
Minerals are divided into two main categories:
- Electrolyte
- Trace Elements
Your body needs electrolytes in larger quantities than trace elements, because electrolytes include sodium, potassium, chloride, calcium, magnesium, and phosphorous.
Examples of foods rich in minerals include nuts, seeds, beans, dark leafy greens, salmon, shellfish, eggs, beans, and cocoa.
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Protein
Protein is essential for building and repairing muscles and bones. They can also serve as a source of energy and fuel.
Each day, we should consume at least 15 to 30 percent of our caloric intake in protein. Protein is especially vital in the growth and development of children and teens.
Examples of proteins are lean meats, dairy products, beans, fish, and eggs.
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Carbohydrates
Carbohydrates are the main source of energy for our brains.
The best types of carbohydrates are whole grains and fruits that are full of fiber because they help reduce risk of heart disease and maintain normal blood glucose levels.
Other examples of carbohydrates are breads, grains, and starchy vegetables (such as corn), sugars, and fruits.
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Fat
Fat is an energy source that increases the absorption of soluble vitamins, including A, D, E, and K.
It is your body's basic building block and can help with lowering your blood cholesterol levels, sharpening your mind, reducing inflammation, and stabilizing your heart rhythms.
Instead of consuming saturated fats like those found in burgers, reach for the "good" fats found in nuts, seeds, avocados, and fish full of omega-3s.
Most of these key nutrients are easy to incorporate into our daily diets. By mixing in vegetables, leafy greens, fruits, nuts, and seafood, we’re likely to get all of the nutrients we need for optimum health and wellness.
Check out our Health & Wellness "Pillar Talk" webinar series.
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