The U.S. National Library of Medicine describes water, vitamins and minerals as three basic nutrients that are easy to obtain through a well balanced, nutritious diet. These nutrients are also essential to good health and the maintenance of it. Furthermore, they must be consumed in a way that makes them effective.
Water
Comprising approximately 70 percent of the human body, water is the most important nutrient, according to certified nurse consultant Phyllis Balch. Humans can live no longer than three days without it. Consume adequate amounts of water daily for proper bodily functions. Adults should drink approximately 10 full glasses every day. Children need about half of that amount, depending on the age. Water participates in almost every process in the body. It transports nutrients, carries oxygen to the cells, maintains a normal temperature and eliminates waste material. Too little water leads to dehydration. First, the blood volume drops, triggering thirst. Waste builds up in the body if dehydration becomes a regular occurrence, causing headaches and toxicity. Dehydration also contributes to extra body fat, digestive problems, malfunctioning organs and poor muscle tone.
Vitamins
Vitamins activate chemical reactions in the body and provide energy. The two kinds, water-soluble and fat soluble, work together with other nutrients to carry out various functions. Vitamin B complex and C are the water-soluble vitamins. B vitamins keep the skin, hair, eyes, digestive system and nervous system and brain healthy. Vitamin C is an antioxidant, or protector against cell damaging atoms. Specifically, it repairs and grows tissue and improves adrenal gland function. Vitamin C is excellent for strengthening the immune system and aids the absorption of iron. Vitamins A, D, E, and K, the fat-soluble vitamins, are antioxidants and aid circulation. This includes proper heart function. Vitamin A also improves eye function. Vitamin D promotes normal growth and thyroid function. Vitamin K is needed for blood clotting and the growth and repair of bones.
Minerals
Minerals balance body fluids, build blood and bones, regulate muscle tone and help maintain a healthy nervous system. Like vitamins, they work along with other nutrients. Calcium, magnesium, sodium, potassium and phosphorus are the bulk minerals, and are needed in larger quantities. Calcium, magnesium and phosphorus work together to form and strengthen bones, teeth and muscle, and regulate the heartbeat. Potassium regulates the heartbeat and strengthens the nervous system. Sodium maintains the balance between water and blood in the body. Boron, chromium, copper, germanium, iodine, silicon, sulflur, vanadium and zinc are trace minerals and are needed in very small amounts. They assist in the digestion or function of bulk minerals, vitamins and other nutrients.
Pros and Cons of Nutrition
Balch recommends a wide variety of whole grains such as whole wheat, brown rice, barley and quinoa; lean proteins, fresh fruit and vegetables, and liquid fats, such as olive and corn oil, as the best sources of vitamins and minerals. Fresh fruits and vegetables even have trace amounts of water. Consult a health care professional about the proper balanced portions for each meal. A deficiency in these essential nutrients will lead to health complications of those bodily functions they develop or strengthen. Alcohol, drugs, cigarettes and some medications deplete nutrients. Excessive vitamins and mineral lead to toxicity, organ damage or death.
References
- "Nutrients"; U.S. National Library of Medicine; 2/2011
- "Prescription for Nutritional Healing"; Balch, Phyllis, CNC; 2010
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