5 Types Of Nutrients That Humans Need

Your body needs vitamins and minerals to function properly and for good health. Some of the essential nutrients are iron, folic acid, calcium and vitamins C and D. Over time, a low intake of these nutrients can be harmful. The U.S. Department of Agriculture advises consuming a varied and balanced diet to get the right amounts of nutrients.

Iron

Humans need iron for the production of red blood cells that carry oxygen around the body. Low iron levels in the blood can lead to anemia, causing weakness, weight loss, dizziness, shortness of breath and increased risk of getting infections. Severe anemia can damage the organs and lead to heart failure, explains the National Heart Lung and Blood Institute. Men require 8 mg of iron per day, while women require 18 mg. The best form of iron occurs in beef, poultry, liver, fish and shellfish. Other sources include beans, pulses, dried fruits, rice and bread.

Folic Acid

Folic acid, or folate, plays a vital role in the production of DNA, the genetic material present in all your body cells. It also assists in the formation of red blood cells. People ages 14 and older require 400 mcg of folic acid per day. Pregnant women require 600 mcg of folic acid to prevent the risk of heart and neural tube defects.

Calcium

The primary job of calcium is to build strong teeth and bones. It is also needed for nerve function, muscle contraction, hormone function, metabolism and blood clotting. Children and teens have the highest demand of calcium because of the rapid increase in bone size and mass. A low calcium intake during this time can lead to osteoporosis at a later age. This condition causes the bones to become fragile and likely to fracture. The recommended dietary allowance is 1,300 mg for children and teens and 1,000 mg for adults. Dairy foods, fish eaten with bones and green vegetables provide good sources of calcium.

Vitamin C

Humans need vitamin C for the production of collagen, a structural protein that strengthens bones and blood vessels. It is needed for wound healing, tissue repair and normal body growth. It also acts as an antioxidant, protecting the body from harmful substances. Men require 90 mg and women require 75 mg of vitamin C daily. Top sources include citrus fruits and juices, cantaloupe, tomatoes, peppers, cauliflower and Brussels sprouts.

Vitamin D

Humans need vitamin D to build strong bones and teeth. A study in the March 2009 issue of "Scientific American" found that most American adults and teenagers have vitamin D deficiency. A deficiency can lead to rickets in children and osteomalacia in adults. These disorders cause the bones to become soft and brittle. People ages 1 to 70 require 15 mcg of vitamin D per day. You can obtain vitamin D from exposure to the sunlight or by consuming foods rich in this vitamin, such as milk, cheese, fish, fortified breakfast cereals, eggnog and margarine.