Healthy Nutrients

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Micronutrients are nutrients that are essential for our health. The human body requires at least 30 of these nutrients, and an insufficient intake or imbalance of them can have negative effects. A growing awareness of the impacts of diet on health is fostering more research into the importance of consuming these nutrients. Further, there is an increasing need to identify which combinations of dietary elements may lead to clinical benefits.

Although the most effective method of ensuring that you receive the right balance of micronutrients is through a varied diet, supplementation may still prove beneficial in certain situations. For example, a deficiency of iodine, a common nutrient deficiency, can result in miscarriage, stillbirth, and irreversible mental retardation. In addition, it can lead to reduced educational outcomes and work productivity. Moreover, a lack of iron may increase the risk of several diseases.

Unsaturated fats

Studies have found that there are benefits to dietary fat, especially PUFA. There are many different types of PUFA, and there are some PUFA that are essential to our health. In fact, formal clinical deficiency of n-6 or n-3 fatty acids is very rare in healthy individuals. The Institute of Medicine (IOM) has established adequate intakes for linoleic acid, a-linolenic acid, and eicosapentaenoic acid (EPA). Docosahexaenoic acid (DHA) is another type of PUFA that is essential to human health.

Studies have also shown that unsaturated fats can boost the level of good cholesterol in your blood and lower the level of bad cholesterol in your blood. This results in a lower risk of heart disease. In addition, they can help keep your brain and body cells healthy and help absorb vitamins A, D, E, and K. Saturated fats are the opposite of unsaturated fats, and they should be consumed in moderation.


Dietary fiber comes in many forms and is one of the healthy nutrients that we need to get in our diets. In a 2,000 calorie diet, the average American should get about 25 grams of total fiber per day. This amount should include 10 to 15 grams of soluble fiber. A good source of fiber is fruits, vegetables, whole grains, and beans. A serving of beans has about 7 grams of fiber, and a serving of whole grains contains about 3 grams of fiber.

The National Academy of Medicine defines fiber as nondigestible carbohydrates and lignans. Both types of fiber can help the body with a variety of functions, including lowering cholesterol. Soluble fibre contains pectins, gums, and inulin-type fructans, while insoluble fiber contains only cellulose and hemicellulose.


Calcium is a mineral that is abundant in the body, and it is essential for good health. It aids in the formation of strong bones and teeth and plays a crucial role in blood clotting. It also regulates heart rhythms and nerve function. About 99 percent of calcium is stored in the bones, and the rest is present in other body tissues.

To get enough calcium, you should include two to four servings of dairy products per day. However, calcium can also be found in dried beans, kale, spinach, and collard greens. You should also include calcium-fortified foods in your diet, such as orange juice, cereal, and bread.

Vitamin C

Vitamin C is an essential nutrient that can be found in many foods. Its best sources are fruits and vegetables. The American Dietary Guidelines for adults call for at least 90 milligrams of vitamin C per day, although the recommended daily allowance for women is lower. Some foods that contain large amounts of vitamin C include broccoli, Brussels sprouts, strawberries, cantaloupe, and kiwifruit. However, it is not naturally present in grains. Therefore, dietary supplements are an excellent source of vitamin C.

Though vitamin C is not a cure for the common cold, it may help prevent serious complications that can occur from the disease. For instance, it may decrease the risk of lung infections and pneumonia. Studies have also shown that vitamin C can lower the risk of stroke by 42%. However, the mechanisms behind this protective effect are still not fully understood. People who eat plenty of fruits and vegetables have higher blood levels of vitamin C than people who do not.