Healthy Nutrients

Your body needs various healthy nutrients to function optimally. They include macro and micronutrients. Protein, for instance, is an essential macronutrient. It helps to build muscles, cartilage, and skin. It should comprise at least 10 percent of your daily diet. You can get it from animal-based sources such as eggs, poultry, lean meat, and dairy products.

Unsaturated fats provide essential fatty acids

There are many benefits of polyunsaturated fats, which include omega-3 and omega-6 fatty acids. These are needed by the body to function properly and for cell growth. They are also essential for the brain and other vital body functions. Moreover, they reduce triglycerides and slow the buildup of plaque in the arteries. Additionally, they help the body absorb vitamins A, D, E, and K. By contrast, saturated fats have the opposite effects.

Protein is a complete protein

Protein is a building block of the body and is essential for many processes. It helps the body build and repair muscle tissues and sustain energy levels. It also supports the body’s metabolism. If you’re looking to gain lean muscle mass, eating enough protein is essential.

Dietary sources of zinc

Dietary sources of zinc are varied and include meat, cereals, and fish. Fish, eggs, and pulses also provide significant amounts of zinc. However, they are lower in zinc than beef.


Calcium is one of the healthy nutrients, and it can help prevent cancer. However, studies have been mixed in their results. While a higher calcium intake may reduce the risk of cancer, this link has been questioned by some scientists. In a meta-analysis of 10 RCTs, calcium intake from a diet was not associated with a decreased risk of rectum and colon cancer.

Iron is an electrolyte

The human body requires a certain amount of iron, and most people get sufficient amounts from their diets. However, some people may experience an iron deficiency. This condition is more common in young children, adolescents, and women who are pregnant or premenopausal. It can also occur due to a medical condition such as hereditary hemochromatosis. In the latter case, iron deficiency can result in fatigue and weakness. In addition to affecting the immune system, iron also helps regulate the production of red blood cells and aids cell growth. Generally, an adult requires about 8 milligrams of iron per day, while a single cup of split pea soup provides 1.95 milligrams of iron.

Vitamin B6 reduces the risk of neural tube defects

Vitamin B6, also called folic acid, is a B vitamin that can help women reduce their risk of neural tube defects. These birth defects are caused by abnormal development of the neural tube, the developing tissue that gives rise to the baby’s spinal cord and brain. To prevent neural tube defects, pregnant women should consume 400 micrograms of folic acid daily. They can obtain this vitamin from fortified foods or vitamin supplements.

Sources of potassium

Several foods contain potassium, including dairy products, nuts, and some types of seafood. Dark leafy greens like spinach, Swiss chard, bok choy, and swiss chard contain a lot of the mineral. They are also good sources of fiber, vitamin A, and vitamin E.