Nutrients are compounds in foods that are vital for carrying out all metabolic processes in your body. Consuming a balanced diet will ensure that you get the right amounts of nutrients. Some of the nutrients essential for the human body are calcium, iron, zinc and vitamins B6 and B12.
Iron
Iron is an essential mineral required for the production of oxygen-carrying red blood cells. Low iron levels can lead to iron deficiency anemia, which can damage the brain, heart and other organs, says the National Heart Lung and Blood Institute. Symptoms of iron deficiency anemia are fatigue, pale skin, loss of appetite, chest pains, dizziness, shortness of breath and rapid heartbeat. Vegetarians, pregnant women and people with gastrointestinal disorders are likely to develop a deficiency. Women ages 19 to 50 require 18 mg of iron daily, while men require 8 mg. Top sources of iron are liver, beef, poultry, eggs and seafood. If you are a vegetarian, eat fortified breakfast cereals, rice, bread and beans to increase your iron intake.
Zinc
Your body needs zinc for metabolism, fertility, wound healing and reproduction. The Institute of Medicine's Food and Nutrition Board recommends 11 mg for adult men and 8 mg for adult women. Not getting enough zinc can lead to impotence in men, impaired growth in infants and delayed sexual development in teenagers. Symptoms of zinc deficiency are hair loss, frequent infections, loss of sense of taste and poor wound healing. Top sources of zinc are oysters, turkey, crab, dairy foods, chickpeas and mushrooms.
Calcium
Calcium is vital for strong bones and teeth, muscle contraction, nerve function and blood clotting. Adults ages 19 to 50 require 1,000 mg of calcium, while children ages 9 and older require 1,300 mg. Meeting the recommended allowance of calcium helps prevent osteoporosis, a condition which causes the bones to become less dense and likely to fracture. Calcium naturally occurs in fish, dairy foods, and green vegetables.
Vitamin B12 and B6
Vitamin B6, or pyridoxine, keeps your immune and nervous systems healthy and regulates your blood sugar levels. Older adults, alcoholics and asthmatic children are likely to develop a deficiency, which can cause confusion, depression and irritability. Women ages 19 to 50 require 1.3 mg, while men require 1.7 mg of B6 per day. This vitamin naturally occurs in fish, beef, beef liver, duck, plantain, potatoes and spinach. B12, or cobalamin, is needed for metabolism and the formation of DNA and red blood cells. People ages 14 and older require 2.4 mcg of B12 daily. The best sources of B12 are milk, cheese, yogurt, poultry and fish.
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