National Nutrition Week 2024: Essential nutrients that should be part of your daily diet

National Nutrition Week It is celebrated from 1st to 7th September every year. The event aims to raise awareness about the importance of nutrition and why it is important to follow a nutritious diet and cultivate healthy eating habits. It is very important to eat healthy and nutritious food because it is the only way the body gets the necessary nutrients. If the body does not get the necessary nutrients, it will not be able to function properly which will eventually affect its overall health. The theme of this year’s week is “Nutritious Diets for All”.

The week aims to educate people about the benefits of a balanced diet, the prevention of malnutrition and the importance of making informed food choices. There are certain nutrients that should be part of the daily diet as they help the body to function optimally. Below, take a look at some of the essential nutrients you should be consuming on a daily basis.

Proteins

They are essential for muscle growth and repair and general body maintenance. They are made up of amino acids, which are the building blocks of cells. Lean meats, fish, eggs, legumes and nuts are good sources of protein.

Carbohydrates

These are the body’s main source of energy and are necessary for brain function and physical activity. Complex carbohydrates, such as whole grains, fruits and vegetables, provide sustained energy and fiber, which helps digestion.

Fats

Healthy fats, including unsaturated fats found in olive oil, avocados, nuts and seeds, are important for brain health, hormone production and the absorption of fat-soluble vitamins such as vitamins A, D, E and K. Additionally, omega-3 fatty acids found in fish help improve heart health.

Fiber

This is important for digestive health and helps regulate bowel movement, reduce cholesterol levels and control blood sugar. Whole grains, fruits, vegetables and legumes are good sources of fiber. Fiber also helps improve intestinal health and prevent constipation.

Vitamins

Vitamins are compounds important for various bodily functions. Vitamin C is found in citrus fruits and helps boost the immune system; vitamin B is found in green leafy vegetables and meats and helps produce energy; and vitamin D is found in fortified foods and sunlight and helps improve bone health.

Minerals

Minerals such as calcium, iron, magnesium and potassium are important for strong bones, oxygen transport, muscle function and fluid balance. Calcium is found in dairy products and green leafy vegetables and legumes are rich in iron and magnesium.

Antioxidants

These are found in brightly colored fruits and vegetables. Antioxidants like vitamin E, selenium, and flavonoids help protect cells from oxidative stress and reduce inflammation, thereby lowering the risk of chronic diseases like heart disease and cancer.

Probiotics

These are beneficial bacteria that help improve gut health, enhance digestion, and strengthen the immune system. Probiotics can be found in yogurt, kefir, sauerkraut, and other fermented foods, helping to achieve a balanced microbiome.

Trace elements

Elements such as zinc, selenium and iodine are needed in small amounts, but play an important role in immune function, thyroid health and metabolism. You can get these trace minerals from seafood, nuts and seeds.