Water is probably the most important essential nutrient that a person needs. A person can only survive a few days without consuming water. Even slight dehydration can cause headaches and impaired physical and mental functioning. The human body is made up of mostly water, and every cell requires water to function.
The six essential nutrients are vitamins, minerals, protein, fats, water, and carbohydrates. People need to consume these nutrients from dietary sources for proper body function. Essential nutrients are crucial in supporting a person’s reproduction, good health, and growth. These essential nutrients are divided into two categories: micronutrients and macronutrients. Micronutrients are nutrients that a person needs in small doses. Micronutrients consist of vitamins and minerals. Although the body only needs small amounts of them, a deficiency can cause ill health. Macronutrients are nutrients that a person needs in larger amounts. Macronutrients include water, protein, carbohydrates, and fats. Keep reading for more information about where to find these nutrients, and why a person needs them.
Fats People often associate high fat foods with bad health. However, a person needs certain fats to help maintain optimal health. Fats provide the body with energy and help it carry out a range of functions. However, it is essential to consume healthful fats, such as monounsaturated and polyunsaturated fats and limit or avoid saturated and trans fats. Healthful fats help with the following functions: cell growth
blood clotting
building new cells
reducing the risk of heart disease and type 2 diabetes
muscle movement
balance blood sugar
brain functioning
mineral and vitamin absorption
hormone production
immune function According to recent Dietary Guidelines for Americans , a person should consume 20–35% of their calories from healthful fats. A person can find healthful fats in several foods, including: nuts
fish, such as salmon and tuna
vegetable oils
seeds Find out the difference between saturated and unsaturated fats.
Carbohydrates Carbohydrates are essential to the body. They are sugars or starches that provide energy for all the cells and tissues in the body. There are two different types of carbohydrates: simple and complex. People should limit their intake of simple carbohydrates, such as white bread, pasta, and rice. However, the body needs complex carbohydrates to support the following: the immune system
brain function
the nervous system
energy to perform tasks
digestive function The Dietary Guidelines for Americans recommend a person consumes 45–65% of their daily calories from complex carbohydrates. The following foods contain complex carbohydrates: quinoa
brown rice
vegetables
whole grain pasta, bread, and other baked goods
oatmeal
fruits
barley People should avoid overly processed products that contain bleached, white flour, and foods with added sugar. Learn the difference between good and bad carbs here.
Water Water is probably the most important essential nutrient that a person needs. A person can only survive a few days without consuming water. Even slight dehydration can cause headaches and impaired physical and mental functioning. The human body is made up of mostly water, and every cell requires water to function. Water helps with several functions, including: flushing toxins out
shock absorption
transporting nutrients
preventing constipation
lubrication
hydration The best source for water is to drink natural, unsweetened water from the tap or bottled sources. For people who do not like the taste of plain water, they can add a squeeze of lemon or other citrus fruits. Also, a person can get extra water by consuming fruits that contain a large amount of water. People should avoid getting their water intake from sugary drinks. Sugary drinks include sweetened teas, coffees, soda, lemonade, and fruit juices. Find out how much water to drink to avoid dehydration.
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Look to Fruits and Vegetables for Good Eye Health Foods Rich in Antioxidants for Eye Health Antioxidants Related to Eye Health Red berries, kiwi, red and green bell peppers, tomatoes, broccoli, spinach, and juices made from guava, grapefruit, and orange. Vitamin C (ascorbic acid) 5 more rows
Eating more fruits and vegetables can help protect against eye disease and help your overall health. * Research supports this.1-10 To keep your eyes healthy, you should eat foods rich in certain vitamins and minerals. These vitamins and minerals are called antioxidants. Antioxidants help keep our cells and tissues healthy. The following foods may help stop or slow certain eye diseases.
Foods Rich in Antioxidants for Eye Health Antioxidants Related to Eye Health Eggs, kale, spinach, turnip greens, collard greens,
romaine lettuce, broccoli, zucchini, corn, garden
peas and Brussels sprouts. Lutein & Zeaxanthin Red berries, kiwi, red and green bell peppers,
tomatoes, broccoli, spinach, and juices made from
guava, grapefruit, and orange. Vitamin C (ascorbic acid) Vegetable oils, nuts, green leafy vegetables,
sweet potatoes, avocados, wheat germ,
and whole grains. Vitamin E Carrots, sweet potatoes, squash, eggs,
and green leafy vegetables. Vitamin A & Beta Carotene Salmon, sardines, flax seeds, soybeans,
and walnuts. Essential Fatty Acids Red meat, poultry, oysters and other seafood,
nuts, dried beans, soy foods, milk and other
dairy products, whole grains, and
fortified breakfast cereals. Zinc
Visit an eye care professional for regular eye exams. This will help you learn about and get treated for vision problems as early as possible.
*WARNING: Talk with your health care provider before changing your diet or taking vitamin supplements. Some people have health conditions or take medicines that could be affected by a change in diet or vitamin supplements.
Prepared by the Vision Health Integration and Preservation Program, a collaboration of Healthy Eyes Alliance (formerly Prevent Blindness Tri-State) and the New York State Department of Health.
Research References
Should you drink anything besides water?
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Photo: Ksenia Chernaya
