With how easy it has become to eat whatever foods we want, it can be hard to hit your recommended nutritional goals.
The USDA believes that in the US, there is as high as 92% of adults with a vitamin deficiency.
It can be confusing to understand how to stay ahead, so you may be asking: how much nutrients do I need?
Let’s talk about the different nutrients that your body needs, and how to add them into your diet.
What Types of Nutrients Do I Need?
Everything that you eat has some degree of nutritional value, and many of us have no idea why they are so important to our health.
Your body cannot produce a lot of these nutrients on its own and needs to obtain it through food or supplements to perform optimally.
There are many different types of nutrients that fit this description, but what are they?
Well, they fall into two categories: macronutrients and micronutrients. Let’s go over what they are, and what they offer to your health.
Macronutrients
Macronutrients are what athletes and nutritionists refer to as “the big 3” because they are broken into 3 categories. However, each of them has subcategories that provide different benefits.
Macronutrients are protein, carbohydrates, and fats. They all provide different benefits for the body and should be used in different doses for proper performance.
Let’s talk about the big 3, and how to get the healthiest amounts into your diet.
Carbohydrates
Carbohydrates are used for energy in the body. Complex carbohydrates will keep you full and energized for a longer period of time, while simple carbohydrates and sugar will lose its effect more rapidly.
You can find high amounts of good carbohydrates in any food that is grain-based, as well as in rice, starchy vegetables, oats, and a lot more.
Protein
Protein is used by the body for repairs. When you exercise, get sick or hurt, protein is used to rebuild the tissues and keep the body running smoothly. This is done by breaking them down into the amino acids that form the protein.
Protein can also be broken down into sugar like carbohydrates for an energy source.
You can find protein in any animal-based food like meats, fish, dairy or eggs. Other foods like beans, nuts, and seeds provide protein, but not complete proteins. This means they do not have all the amino acids in the proteins’ chain, but they still offer a lot of benefits.
Fat
Fats promote brain and joint health and can be used as a secondary source of energy. Common high-fat diets like the ketogenic diet attempt to use fats to replace carbohydrates as the primary energy source.
Some fats are much better than others, however. The most beneficial type of fat is Omega-3, which your body cannot produce itself.
While there are many different types of fats, the best ones can be found in fish, nuts, and seeds.
Micronutrients
Micronutrients are just as critical to the health of a person as macronutrients. The issue is that they are a lot easier to overlook in a diet.
This is because it can be harder to track your intake of vitamins when they are not always explicitly listed on our food purchases. Even without a list, eating some of the best superfoods will help ease your mind.
Micronutrients are broken down into two main categories: vitamins and minerals. The most important minerals, however, are known as electrolytes.
Electrolytes
These are simple minerals that are often consumed in the water we drink. Symptoms of dehydration are often initially felt because of a lack of electrolytes, not water.
The 4 most crucial electrolytes are sodium, magnesium, potassium, and calcium.
While most people in America consume more than the recommended amount of sodium, it is still necessary to make sure your salt levels are healthy.
Calcium supports bone structure and is easily found in dairy products.
Potassium helps regulate fluid balance, nerve signals, and muscle contractions. Eating plenty of fruits can help keep your potassium levels up.
Magnesium piggybacks on the functions performed by calcium and potassium, as well as supporting a healthy immune system, keeping heartbeat steady, and helping bones remain strong.
Learn more about the importance of keeping a proper fluid and electrolyte balance.
Vitamins
Having a low amount of vitamin intake can cause serious, long-term health risks. So how many vitamins does the body need?
The body cannot produce vitamins itself, so it is critical to be getting them somehow, and according to the USDA, American adults are not getting enough vitamin A, C, D or E.
That’s scary when you come to understand that these are needed for your immune system, as well as cell and organ functions.
Make sure you are getting enough vitamins, electrolytes, and minerals in your diet. Learn more here.
How Much Nutrients Do I Need?
Because of factors like your body size, activity level, and genetics, daily nutrition is not uniform. However, there are always recommended amounts based on your calorie intake.
Try checking the nutrition facts on the food you purchase and read the charts of the amount of each nutrient that is recommended, but those are still general.
Most of those recommendations are based on a 2,000 calorie diet, but you can adjust it to your diet.
For example: if you are an athlete, or you work a physical job, and you consume 4,000 calories in a typical day, try to double the amount of each nutrient you take in.
Taking multivitamins or vitamin supplements will go a long way for your health, just as a healthy diet will.
What Now?
You may still be wondering: how much nutrients do I need?
The best advice is to try out your options. A healthy diet is the best solution to answer the get the nutrients and health benefits your body needs.
While all foods will offer so many different nutrients, junk food will provide the least. Try incorporating some more nutrient-rich foods into your daily diet.
If you don’t think you can, there are plenty of options. Check out some sneaky ways to eat more vegetables.