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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4. Protein: Your body needs protein for overall health, for muscle repair, hormonal balance, immune system function and for weight loss. Protein also triggers the secretion of a hormone called glucagon which helps to break down fat. Ideal protein options include:

6 oz. (1 can) of tuna = 40 g of protein
4 oz. of chicken = 28 g of protein
4 oz. of fish = 28 g of protein
4 oz. of lean beef = 28 g of protein
1/2 cup of tofu = 20 g
1/2 cup of Tempeh = 15 g
1/2 cup of cottage cheese = 15 g
1 cup of yogurt = 11 g
1/2 cup of cooked lentils = 9 g
1 cup of milk = 8 g
1 cup of soymilk = 6 to 10 g
1 large egg = 7 g of protein
1 oz. of cheese = 7 g
1 oz. of tofu = 2.3 g
1 scoop of protein powder

5. Antioxidants: Anti-oxidants such as vitamins E, C, selenium and lycopene (found in tomatoes) bind to free oxygen radicals and prevent these radicals from damaging healthy cells. Because of this effect, anti-oxidants play a significant role in preventing and, in some cases, reversing diseases such as cancer and heart disease.

To reap the benefits of anti-oxidants, eat a wide variety of fruits and vegetables -- the more colourful the better! A recent study published in the Journal of Agricultural and Food Chemistry assessed the anti-oxidant content of more than 100 foods and spices and here are the highest-rated winners:

1. dried, small red beans (1/2 cup)
2. wild blueberries (1 cup)
3. dried red kidney beans (1/2 cup)
4. pinto beans (1/2 cup)
5. cultivated blueberries (1 cup)
6. whole cranberries (1 cup)
7. cooked artichoke hearts (1 cup)
8. blackberries (1 cup)
9. dried prunes (1/2 cup)
10. raspberries (1 cup)

More must-have nutrients
In addition to the power nutrients mentioned above, remember to include the following in your diet: low glycemic index carbohydrates (whole grains, fruits, vegetables and beans), vitamin C (broccoli, mangos and oranges) and vitamin D (from supplements, from the sun and from food such as salmon, sardines, shrimp, milk, cod and eggs).

When it comes to optimal nutrition, there is no one "magic nutrient" that will deliver everything your body needs to stay well. Eating a well balanced diet that contains a variety of the foods mentioned above is the best way to stay healthy.

If you're trying to lose weight, try adding some of the foods from Dr. Joey Shulman's ultimate diet foods list to your meals.