5 power nutrients your body needs

Nutrients are chemical substances such as carbohydrates, fats, proteins and vitamins that your body uses for energy, to repair tissue and to regulate metabolism.

While there are several nutrients that are important, there are a few core nutrients that deserve to be highlighted because of their significant health benefits and overall role in keeping your body working well.

The top five nutrients for health
1. Essential fats: Your body can't make essential fats on its own so you need to get these fats from your diet.

Recommendations from The National Institutes of Health suggest that you should consume at least two per cent of your total daily calories as omega 3 fats; so if you consume 2,000 calories per day, you need at least 2 grams of omega 3 fats.

You can find omega 3 fats in: cold water fish (salmon, tuna and halibut), fish oils, walnuts, flaxseeds and flaxseed oil.

Optimal food sources of omega 6 essential fat include: borage oil, hemp, evening primrose oil, sunflower seeds and pumpkin seeds.

2. Calcium: Calcium is your body's most abundant mineral and is responsible for developing strong bones and teeth. Calcium also helps with blood clotting, nerve signalling, proper muscle contractions and relaxation, releasing a variety of hormones and regulating your heart beat.

Adults between the ages of 19 and 50 need 1,000 mg of calcium per day. In addition to dairy products such as milk, yogurt and cottage cheese, good non-dairy sources of calcium include dark leafy greens, broccoli, calcium-fortified soy milk, calcium-fortified juices, cereals and beans.

3. Iron: The most common nutrient deficiency worldwide is iron deficiency (also known as anemia). Iron carries oxygen to your cells and delivers energy, so when iron stores are too low, you lack energy and become lethargic.

Women between the ages of 19 and 54 need 18 mg of iron per day and men need about 8 mg of iron daily.

Good sources of iron include: liver, meat, seafood, prune juice, dry beans, wheat germ, oatmeal, tofu, soy, nuts and grains.

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