20 Examples of Essential Nutrients

The essential nutrients They are essential substances for the proper functioning of the body, which cannot be naturally synthesized by the body but must be provided through food. For example: histidine, lysine, vitamin D.

This type of nutrients key varies according to species, but luckily they are required in small doses and the body tends to store them for a long time, so deficiency symptoms only occur after long periods of absence.

In fact, excess of some of these nutrients can be unhealthy (such as hypervitaminosis or excess of vitamins). Others, on the other hand, can be ingested as much as desired without producing harmful effects.

Types of essential nutrients

Some of these substances are commonly referred to as essential for the human being:

Some of them are required throughout life, and others like the histidine (amino acids) are required only during childhood. All, luckily, can be acquired through food.

Examples of essential nutrients

1. Alpha-linoleic acid. Commonly known as omega-3 it is a polyunsaturated fatty acid, a component of many common plant acids. It can be acquired through the intake of flax seeds, cod liver oil, most blue fish (tuna, bonito, herring) or in dietary supplements, among others.
   instagram story viewer
2. Linoleic acid. It should not be confused with the previous one: this polyunsaturated fatty acid is commonly called omega-6 and is a powerful lowering of the so-called “bad” cholesterols, that is, saturated and trans fats. It fulfills functions of lipolysis, increase of muscle mass, protection against cancer and metabolic regulations. It can be consumed through olive oil, avocado, eggs, whole grain wheat, walnuts, pine nuts, canola, linseed, corn or sunflower oil, among others.
3. Phenylalanine. One of the 9 essential amino acids of the human body, vital in the construction of numerous essential enzymes and proteins. Its consumption in excess can cause laxations, and it is possible to acquire it through the ingestion of foods rich in protein: red meat, fish, eggs, dairy products, asparagus, chickpeas, soybeans and peanuts, among others.
4. Histidine. This essential amino acid for animals (since the mushrooms, bacteria Y plants can synthesize it) fulfills vital functions in the development and maintenance of healthy tissues, as well as the myelin that covers nerve cells. It is found in dairy products, chicken, fish, meat and is often used in cases of poisoning with metals heavy.
5. Tryptophan. Another essential amino acid in the human body, it is necessary for the release of serotonin, a neurotransmitter involved in sleep functions and pleasure perceptions. Its lack in the body has been linked to cases of anguish, anxiety or insomnia. It is found in eggs, milk, cereals whole grains, oats, dates, chickpeas, sunflower seeds and bananas, among others.
6. Lysine. Essential amino acid present in numerous proteins, necessary for the mammals all, unable to synthesize it on their own. It is essential for the construction of molecular hydrogen bonds and catalysis. It is found in quinoa, soybeans, beans, lentils, watercress, and carob beans, among other plant products.
7. Valine. Another of the nine essential amino acids in the human body, fundamental for muscle metabolism, where it serves as energy in cases of stress and maintains a positive nitrogen balance. It is obtained by eating bananas, cottage cheese, chocolates, red berries and mild spices.
8. Folic acid. Known as vitamin B9, it is essential in the human body to build structural proteins and for hemoglobin, the substance that allows the transport of oxygen in the blood. It is found in legumes (chickpeas, lentils, among others), green leafy vegetables (spinach), peas, beans, nuts and cereals.
9. Pantothenic acid. Also called vitamin B5, it is a water-soluble compound of critical importance in the metabolism and synthesis of carbohydrates, proteins and fats. Luckily there are small doses of this vitamin in almost all foods, although it is more abundant in whole grains, legumes, brewer's yeast, royal jelly, eggs, and the meat.
10. Thiamine. Vitamin B1, part of the vitamin B complex, is water-soluble and insoluble in alcohol, it is necessary in the daily diet of almost all vertebrates. Its absorption occurs in the small intestine, promoted by vitamin C and folic acid, but inhibited by the presence of ethyl alcohol. It is found in legumes, yeasts, whole grains, corn, nuts, eggs, red meat, potatoes, sesame seeds, among others.
11. Riboflavin. Another vitamin of the B complex, B2. It belongs to the group of fluorescent yellow pigments known as flavins, very present in dairy products, cheese, legumes, green leafy vegetables and animal livers. It is essential for the skin, the ocular cornea and the mucous membranes of the body.
12. Hill. This essential nutrient, soluble in water, is normally grouped with the B vitamins. It is a precursor of the neurotransmitters responsible for memory and muscle coordination, as well as in the synthesis of cell membranes. It can be consumed in eggs, animal livers, cod, skinless chicken, grapefruits, quinoa, tofu, red beans, peanuts or almonds, among others.
13. Vitamin D. Known as calciferol or antirachitica, it is responsible for regulating the calcification of the bones, the regulation of phosphorus and calcium in the blood, among other essential functions. Its deficit has been linked to osteoporosis and rickets, and vegetarians are usually alerted to its dietary deficiency. It is present in fortified milk, mushrooms or mushrooms, soy juice and enriched cereals, but it can also be synthesized in small amounts through skin exposure to the sun.
14. Vitamin E. A powerful antioxidant, an essential part of blood hemoglobin, is found in many foods of plant origin, such as hazelnuts, almonds, spinach, broccoli, wheat germ, brewer's yeast, and in vegetable oils such as sunflower, sesame, or olive.
15. Vitamin K. Known as phytomenadione, it is the anti-hemorrhagic vitamin, since they are key to blood clotting processes. It also promotes the generation of red blood cells, which increases blood transport. Its absence in the body is rare, since it can be synthesized by some bacteria in the human intestine, but it can also be incorporated more by ingesting dark green leafy vegetables.
16. B12 vitamin. Referred to as cobalamin, since it has cobalt margins, it is an essential vitamin for functioning of the brain and nervous system, as well as in the formation of blood and proteins indispensable. No fungus, plant or animal can synthesize this vitamin: only bacteria and archaebacteria can, so humans must receive them from bacteria in their gut or from eating meats animals.
17. Potassium. East chemical element It is a highly reactive alkali metal, present in salt water, and essential for numerous electrical transmission processes in the human body, as well as in the stabilization of RNA and DNA. It is consumable through fruits (bananas, avocado, apricot, cherry, plum, etc.) and vegetables (carrot, broccoli, beet, eggplant, cauliflower).
18. Iron. Another metallic element, the most abundant in the earth's crust, whose importance in the human body is key, although in small quantities. Iron levels directly impact blood oxygenation, as well as various cellular metabolisms. It can be obtained through the consumption of red meat, sunflower seeds, pistachios, among others.
19. Retinol. This is the name of vitamin A, essential for the processes of vision, skin and mucous membranes, the immune system, embryonic development and growth. It is stored in the liver and is formed from beta-carotene present in carrots, broccoli, spinach, squash, eggs, peaches, animal livers and peas, among others.
20. Calcium. A necessary element in the mineralization of bones and teeth, which gives them their strength, as well as other metabolic functions, such as the transport of the cell membrane. Calcium can be ingested in milk and its derivatives, in green leafy vegetables (spinach, asparagus), as well as in green tea or yerba mate, among others food.

Follow with: