10 essential nutrients that we must include in our diet.


The world's largest chemical factory is known as the human body because the human body contains all kinds of elements like acids, alkalis and salts. These nutrients are essential for us. In this article, we will see in detail which nutrients we need.

We eat meat in general because it contains all kinds of nutrients. Because of the presence of all types of nutrients, when we eat meat foods, we get some of those nutrients, but if we need to get specific types of nutrients, vegetables, fruits, and greens help us a lot.

Iron

If iron is reduced in the body, the haemoglobin that can attract oxygen will decrease, so iron is essential for the body. Since oxygen is needed for food digestion, the haemoglobin level in the blood should be high; otherwise, diseases like anaemia may occur, so we should include iron-rich foods in our daily diet.

Foods

Meat, fish, Garlic, peas, drumsticks, spinach, and dates are high in iron.

Sodium

Sodium is an important mineral salt that we need. If sodium is reduced in the body, the body will lose weight.

Foods

When we eat normal salt we get enough sodium so we need an adequate amount of salt in our diet. Also, the amount of sodium is high in chicken and collard greens.

Sodium is a good example that not all types of food and all types of nutrients are essential for us because if we suddenly drink too much water, the level of sodium in the body will decrease and our health may go to a dangerous level. All types of nutrients should be sufficient in our body.

Calcium

All the bones in our body are made of calcium. This nutrient has three roles in the body. If it decreases, the bones will lose strength.

Foods

Milk Yoghurt Cheese Broccoli Fish All Month White Beans etc. are sufficient in quantity.

A deficiency of calcium in the body weakens the teeth so we should take calcium-rich foods from a young age. We know the importance of drinking water from the calcium content because if we drink less water, calcium can turn into kidney stones. So no matter what kind of nutrients we take, it is necessary to drink water daily as per our body weight.

Potassium

Potassium nourishes our muscles. Low potassium levels can cause muscle weakness.

Foods

Bananas, oranges, avocados, kiwis, apricots, sweet potatoes, tomatoes, black beans, salmon, and fish are high in potassium.

Magnesium

Magnesium stimulates the nervous system. Consuming foods rich in magnesium can prevent nerve-related diseases.

Foods

Almonds, Cashews, Pumpkin seeds, Avocados, Spinach, Black beans, Red rice, and Bananas are high in potassium.

A video to explain the importance of food and the need for nutrients.

Phosphorus

Phosphorus is a nutrient that can boost hair growth. Deficiency of this nutrient can lead to hair loss as well as loss of phosphorus which can lead to graying of hair and an older appearance. Those who want to have good hair growth should take food rich in phosphorus.

Foods

Black rice, black beans, almonds, meat, sunflower seeds, milk, yoghurt, salmon fish etc. are high in phosphorus.

Iodine

Iodine is a nutrient that can stimulate the secretory glands in our body, so iodine is essential for us. Iodine is very essential for us and when this nutrient is low we are likely to have thyroid problems.

Foods

Iodine is rich in milk, yoghurt, eggs, iodized salt, potatoes, codfish, tuna fish, haddock fish, etc.

Manganese

Manganese is an excellent nutrient that nourishes the brain and improves memory. Our brains will function better when we regularly consume foods rich in manganese.

Foods

Manganese is high in black rice, red rice, greens, pineapple, and blueberries.

Chlorine

Chlorine helps keep the body clean. These nutrients ensure that unnecessary waste does not accumulate in the body.

Foods

Tomato milk, salmon, and common salt that we use daily contain enough chlorine.

Fluorine

Fluorine is an essential nutrient for humans because it has the power to protect against disease and gives the body an excellent immune system.

Foods

Vegetables, potatoes, green tea, black tea, canned fish, etc. are high in fluorine. Fluorine is very useful for the health of our teeth.

A few things to keep in mind while cooking

The foods we eat are vegetables, greens, dairy products, and grains, which contain natural nutrients. Cooking and overcooking foods destroys natural nutrients. Therefore, it is necessary to know clearly which type of food should be cooked and eaten at which temperature.

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