Did you know your body needs six essential nutrients for daily processes? These nutrients must come from your food intake as your body cannot make an ample amount. Your body uses many nutrients, but the major six can be broken down into two categories known as macronutrients and micronutrients.
A macronutrient is a nutrient that is ingested in large quantities. There are three macronutrients that your body uses for energy and sustainability. They include protein, carbohydrates, and fat.
Protein is mostly known for building muscle, but it does much more than that. It is required to repair daily wear of all of the cells throughout your body. There are many different food sources that have protein such as meat, cheese, eggs, dairy, and many more. When it comes to protein intake, the average person needs about 1 to 1.2 grams of protein per pound (lbs) of body weight. This will help repair muscle fibers and promote a healthy lifestyle.
If you're like us and love carbs, then you are in the right place. Carbs should make up about 50% or more of your total daily calories. You might wonder why this number is so high. Well, carbs are what fuel your body! They help keep your central nervous system and brain running. Most of us know that carbs can be found in tasty food like donuts and ice cream, but there are also healthier options for this macro. Those include whole grains, vegetables, fruit, beans, and other types of grains. Remember... Carbs are not the enemy - moderation is key!
Not a big carbohydrate person? Fats might be just right for you! Fat supports many of your body's daily functions. This includes absorption of vitamins and minerals, cell creation, and muscle movement. Fats also help balance blood sugar, decrease heart disease risks and also help prevent inflammation. Fat is the most dense in calories out of the rest of macros. One gram of fat is equal to nine calories. One gram of protein and carbs is four calories each. Although fat is higher in calories, that doesn't mean you can skip out on them. It is recommended that 30% of your daily calories are from fats. Healthy fats that your body needs can be found in nuts, seeds, fish, avocado, and oils (olive, flaxseed, and coconut).
Minerals are also essential for your body to stay in good working order. Building your bone strength, keeping your metabolism in check, and keeping hydrated are just a few things minerals help with. The most common minerals needed daily are calcium, iron, and zinc. Most of these vitamins your body gets from a well rounded diet, but are also included in a variety of multivitamins!
Do you remember your parents constantly nagging you when you were younger about taking your vitamins? Well, you should be thanking them! Vitamins are vital for staying in good health and fighting off diseases. They also help your body with daily functions. There are 13 necessary vitamins that your body needs to run smoothly. Don't worry, you don't have to swallow 13 different pills, that's what a multivitamin is for! If you're not sure which multivitamin to choose, this article helps you decide which ingredients to look for!
The last and most important nutrient your body needs is water! Your body can last three weeks without food, but water is a different story. Our body is made of about 62% of water, so it is crucial that we get our daily intake. Water helps improve brain functions and your mood. Also, think of water as oil in an engine. It helps lubricate major functions of the body. The best way to get your daily water intake is to take .6 multiplied by your body weight. This will give you roughly the amount of water in ounces that your body needs for daily operation!
Now that you know which daily nutrients your body needs to feel incredible, you can rule your day. If you're not sure how many grams of protein, carbs, or fats you should be eating per day, give our macro calculator a try. This will help point you in the right direction of healthy!