The essential nutrients are water, carbohydrates, fats, proteins, vitamins and minerals. You need protein for maintaining your muscles and other body tissues; vitamins and minerals are micronutrients that you need for every function in your body. You can usually meet your protein, vitamin and mineral requirements by eating a healthy diet, but some individuals may benefit from a supplement.
Proteins
Proteins are made up of amino acids, and complete proteins provide each of the amino acids you need to get from the diet, according to the Harvard School of Public Health. Complete proteins include meat, poultry, fish, shellfish, eggs, dairy products and soy, and you can also meet your needs by combining incomplete proteins, such as grains and beans. Proteins provide 4 calories per gram, and you should get 10 to 35 percent of your total calories from proteins, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services.
Vitamins
The B vitamins are water-soluble vitamins and they include thiamine, or vitamin B-1, riboflavin, or vitamin B-2, niacin, or vitamin B-3, vitamin B-5, vitamin B-6, folic acid and vitamin B-12. They are essential for metabolism and energy production in your body. Vitamin C is a water-soluble vitamin and antioxidant, and vitamin E is a fat-soluble vitamin and antioxidant. Vitamin D, a fat-soluble vitamin helps your body absorb and use calcium for strong bones, and you need vitamin A to fight infections and maintain healthy vision. Vitamin K is part of the blood-clotting process to prevent hemorrhage when you cut or bruise yourself.
Minerals
Calcium is the most abundant mineral in your body and is essential to bone health. Potassium and sodium are electrolytes, which means they maintain proper water balance in your body and help regulate your blood pressure. Iron, a component of hemoglobin in healthy red blood cells, prevents iron-deficiency anemia. Zinc is part of your immune system, and selenium supports the antioxidant activity of vitamins C and E. Other essential minerals include copper, manganese and magnesium.
Other Information
Dietary supplements can help you meet your needs for proteins, vitamins and minerals. They may not be as beneficial as nutrients derived from whole foods because whole foods may provide other essential nutrients. For example, getting your vitamin C and vitamin A from fruits and vegetables may mean a higher intake of dietary fiber, which lowers your cholesterol levels. A protein shake may supply all of the high-quality protein you need, but fatty fish is an example of a better choice because it also has vitamin D and heart-healthy omega-3 fats.
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