Types, Beneftis of Nutrients the Body Needs Every Day

Nutrients are substances in food that provide energy, help to burn other nutrients into energy for our body, and repair tissues. Various types of nutrients are Protein, Carbohydrates, Fats, Vitamins, Minerals and Water.


Protein is an important part of bones, muscles, and skin. Even in every cell in our body there is protein. Protein has many functions, including helping to break down nutrients to become energy, as building structures in the body, and to destroy poisons.

nutrients benefits
Proteins consist of building blocks called amino acids. Our body can produce several amino acids. The protein we get from meat and other animal products contains all the amino acids we need. Protein from meat and other animal products is also referred to as complete protein. Unlike the Vegetable protein which does not contain all the amino acids we need, to supplement the amino acids we need we need to consume some plant foods so that we get the complete amino acids we need.

Some excellent sources of protein include, fish, shellfish, poultry meat, red meat (beef, pork, lamb), eggs, beans, peanut butter, whole grains of soy products (tofu, tempeh, vegetarian burgers) Milk and products made from milk (cheese, cottage cheese, yogurt)


The food we eat contains various types of carbohydrates. Of the types of carbohydrates there are better for our health than other types of carbohydrates. Types of carbohydrate include:
  1. Sugar. Sugar can be found naturally in fruits, vegetables and milk. Foods such as cakes and biscuits have artificial sweeteners or also called added sugar. The sugars that we get naturally and those obtained from added sugars can all be converted into glucose, or blood sugar. Our cells burn glucose and make energy.
  2. Flour. The flour in our bodies is broken down into sugar. Flour can be found in certain vegetables, such as potatoes, beans, peas, and corn. It is also found in bread, cereals, and grains.
  3. Fiber. Fiber is a carbohydrate that our body cannot digest. Fiber passes through our body without being broken down into sugar. Even though our body doesn't get energy from fiber, we still need to consume fiber to stay healthy. Fiber helps get rid of excess fat in the intestine, which helps prevent heart disease. Fiber also helps push food through the intestine, which helps prevent constipation. Foods high in fiber are fruits, vegetables, beans, legumes, whole grains, and whole-grain foods (such as whole-wheat bread, oatmeal, and brown rice).
Even though our body needs glucose, we need to keep it balanced. If high blood glucose levels are vulnerable for a long time, then we have the potential to develop type 2 diabetes. To maintain blood glucose, we need to limit foods with added sugar. We can find out whether a food has added sugar by looking at the ingredients in the food packaging. Look for terms like, Corn, Dextrose, Fructose, Glucose, Lactose, Maltose, Sucrose, Honey, Sugar, Brown Sugar and Syrup.

We should consume carbohydrates that are healthy and natural. Healthy carbohydrates include natural sugars in fruits, vegetables, milk and milk products, fiber and starch in wheat, green beans, peas, and corn


To keep our body stable, our body also needs fat. Fats have functions as an energy source, producing substances needed by the body, and helping the body absorb certain vitamins from food. Not all fatty foods are good for our health. Good fats for us to consume are monounsaturated fats and polyunsaturated fats. By consuming unsaturated fats we can minimize heart disease. Some foods that contain monounsaturated fats include, olive oil, peanut oil, canola oil, and avocados. And some foods that have high content of polyunsaturated fats include corn oil, cottonseed oil and soybean oil.

Types of fat that are not good for our health are saturated and trans fats that can increase the risk of heart disease by causing a buildup of fatty substances in the arteries that can inhibit the flow of oxygen-rich blood to our heart. This fat can also increase the risk of stroke by causing the accumulation of the same fatty substances in the arteries that channel blood flow to our brain. A study also shows that by consuming a lot of trans fat can increase the risk of breast cancer.

Foods that have a high saturated fat content include red meat (beef, pork, lamb), poultry meat, butter, milk, coconut oil, palm oil. While trans fat can be found in some fried foods such as crackers, donuts, and french fries.

Same is the case with saturated fats and trans fats. Cholesterol is also not good for our health, which can also increase the risk of heart attack. Cholesterol can also be found in red meat (beef, pork, lamb) and poultry meat.

Although monounsaturated fats and plural unsaturated fats are good for our health, we still regularly consume these fats. Because if fat continues to increase, our bodies will experience obesity which can be at risk of other diseases such as diabetes and obesity.


Vitamins are substances found in food that our bodies need for growth and health. There are 13 vitamins our body needs. Each vitamin has its own function. Here are some vitamins that are needed by our body.

Vitamin A. Vitamin A works to protect our body from several infections, and helps keep our skin healthy. Vitamin A can be found in foods such as broccoli, spinach, carrots, pumpkin, sweet potatoes, liver, eggs, milk, cream, and cheese.

Vitamin B1. Vitamin B1 functions to help our body digest carbohydrates and to maintain the nervous system. Vitamin B1 can be found in foods such as liver, nuts, cereals, bread and milk.

Vitamin B2. Vitamin B2 is good in maintaining the health of our skin. To meet the need for vitamin B2, we can consume liver, eggs, cheese, milk, green food, peas, and wheat. 

Vitamin B3. Vitamin B3 functions to help our body use protein, fat and carbohydrates. In addition, Vitamin B3 is also good in maintaining our nervous system and skin. Vitamin B3 can be found in foods such as liver, yeast, beans, meat, fish and poultry.

Vitamin B5. Vitamin b5 helps in the process of using carbohydrates and fats and helps in the production of red blood cells. This vitamin can be found in beef, chicken, lobster, milk, eggs, beans, peas, broccoli, yeast, and seeds.

Vitamin B6. Vitamin B6 works to help our body use protein and fat and helps in the process of oxygen transport and is very good for our nervous health. This vitamin is contained in the liver, seeds, egg yolks, nuts, bananas, carrots, and yeast.

Vitamin B 9 (folic acid). Vitamin b9 helps in the production of new cells and maintain them, and can prevent birth defects. Green food, liver, yeast, beans, peas, oranges, cereals and whole grains contain this type of vitamin.

Vitamin B12. Vitamin B12 can help in the production of red blood cells and is very good for nerve health. Vitamin B12 can be found in milk, eggs, liver, poultry, shellfish, sardines, and eggs.

Vitamin C. Vitamin C is beneficial in maintaining healthy bones, skin and blood vessels. Foods that contain Vitamin C include oranges, tomatoes, potatoes, papaya, strawberries, and cabbage.

Vitamin D. Vitamin D is very good in maintaining bone health. To meet the needs of vitamin D, we simply bask or be exposed to sunlight for 5-30 minutes at least 2 times a week. In addition we can also consume foods such as liver and milk, among others.

Vitamin E. Vitamin E can maintain our body cells from damage, improve blood flow, and can repair body tissues. Foods that contain Vitamin E include egg yolks, beef liver, fish, milk, broccoli, and spinach.

Vitamin H (Biotin). Vitamin H can help the body use carbohydrates and fats and helps in cell growth. We can find Vitamin H in the liver, egg yolks, soy flour, cereals, yeast, peas, beans, beans, tomatoes, and milk.

Vitamin K. Vitamin K helps in the process of blood clotting and bone formation. spinach, cabbage, cheese, spinach, broccoli, cabbage, and tomatoes. In addition, our body also produces vitamin K.


As with vitamins, minerals are substances found in food that our bodies need for growth and health. There are two types of minerals: macrominerals and trace minerals. Macrominerals are minerals that the body needs in larger amounts, namely calcium, phosphorus, magnesium, sodium, potassium, and chloride. While the mineral trace consists of iron, copper, iodine, zinc, fluoride, and selenium.

Calcium. Calcium helps in the formation of bones and teeth and helps to function in muscles and nerves. Calcium is contained in Salmon, sardines, milk, cheese, yogurt, Chinese cabbage, kale, turnips, mustard greens, broccoli, and oranges.

Chloride. Chloride serves to maintain the balance of water levels throughout our body. Chloride is contained in salt, seaweed, wheat, tomatoes, lettuce, celery, olives, sardines, beef, and cheese.

Copper. Copper helps protect cells from damage and also to form bone and red blood cells. Copper can be found in shellfish (especially oysters), chocolate, mushrooms, beans, and wheat.

Fluoride. Fluoride serves to strengthen bones and teeth. Coffee and tea are foods containing fluoride.

Iodine.  Iodine helps carry out the function of the thyroid gland. Thyroid is contained in Seafood, and iodized salt.


Iron helps red blood cells and deliver oxygen to all body tissues and helps carry out muscle function. To meet the needs of iron we can consume red meat, poultry, fish, liver, soy flour, eggs, beans, peas, spinach, turnips, mussels, and cereals.


Magnesium functions to form bones and teeth and to maintain nerves and muscles to remain normal. Magnesium is contained in some foods which are nuts, seafood, milk, cheese and yogurt.


Phosphorus is the same as magnesium which functions to form bones and teeth and to maintain nerves and muscles to remain normal. Phosphorus can be found in foods such as milk, yogurt, cheese, red meat, poultry, fish, eggs, beans, and peas.


Potassium serves to maintain the balance of water levels throughout our body as well function to maintain nerves and muscles to remain normal. Potassium is contained in Milk, bananas, tomatoes, oranges, melons, potatoes, sweet potatoes, prunes, raisins, spinach, turnips, kale, and peas.

Selenium. '

Selenium prevents damage to cells and helps the function of glands thyroid. We can consume vegetables, fish, shellfish, red meat, seeds, eggs, chicken, liver, garlic, and yeast to fulfill the need for Selenium.


Sodium as well as potassium which functions to maintain the balance of water levels throughout our body and functions to maintain nerves and muscles to remain normal. Foods that contain Sodium include salt, milk, cheese, beets, celery, beef, pork, sardines, and green olives.

Zinc (Zinc). 

Zinc functions in maintaining healthy skin and helps in wound healing. Besides Zinc also serves to help our body to fight disease. Zinc can be found in some foods including liver, eggs, seafood, red meat, oysters, eggs, nuts, seeds, cereals, oats, and pumpkin seeds.


Water is an important part of our body. Even more than 60 percent of our body consists of water.Some functions
  1. • Wets tissues, such as around the mouth, eyes and nose
  2. • Regulate your body temperature
  3. • As a cushion for our joints
  4. • Helps our body get nutrients
Nutrition plays an important role and functions like fuel in the engine. The benefits of nutrition are resources that enable the body to function properly and keep the body healthy. Nutrition supply is obtained through various foods, which make it possible to carry out all bodily functions appropriately, so as to protect the body from viruses, bacteria and poisons. From the food consumed, the body absorbs vitamins, fat, protein, carbohydrates and water into the blood.

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