Nutrients Necessary For A Healthy Body

A healthy body requires a healthy diet and exercise. The body requires nutrients to prevent diseases, reduce the symptoms of diseases and to keep every system in the body running smoothly. Eating a variety of healthy whole foods and cutting out unhealthy foods can boost health benefits and increase energy and vitality.

Antioxidants

Every day, people are exposed to harmful pollutants, ranging from radiation to tobacco smoke. Without antioxidants, the cells would be damaged by these pollutants, causing inflammation and chronic illnesses such as cancer. Antioxidants protect the cells against these pollutants, called free-radicals. Antioxidants are found in fruit, vegetables, nuts, fish and poultry. Foods with the highest concentration of antioxidants, according to the book "Walking: For Health, Weight Loss and Fitness" are: blueberries, blackberries, raspberries, strawberries and plums.

Dietary Fiber

Dietary fiber is the part of foods such as whole grains, vegetables, nuts and fruit that cannot be digested. Since it isn't digestible, it passes through the body intact and helps to create bulk, which regulates and eases digestion. Dietary fiber requires a longer chewing time and makes you feel full for a longer time between meals, which decreases your appetite. This is good news for people who want to maintain or lose weight. Dietary fiber also helps to slow the absorption of sugar in the blood, which can help to regulate insulin levels in diabetics. It also helps to prevent type-2 diabetes and lowers "bad" cholesterol levels.

Protein

Protein makes up every cell in the body. This naturally occurring protein is broken down in the body constantly and must be replaced by dietary protein sources. These proteins become amino acids, which are used to replace the naturally occurring proteins. Foods that contain protein are meat, poultry, fish, eggs, nuts and seeds, milk and milk products and grains. Men should consume 56 g of protein per day; and women should consume 46 g.

Minerals

Minerals do everything in the body, from transmitting nerve signals to helping to build strong bones. Minerals come in two forms: trace and macro. Macrominerals are needed in large amounts. Minerals in the macromineral group are calcium, phosphorus, magnesium, sodium, potassium, chloride and sulfur. Trace minerals are needed in smaller amounts and include iron, manganese, copper, iodine, zinc, cobalt, fluoride and selenium. Minerals are consumed while eating, however, you can also get minerals from mineral supplements or multivitamins.