We are what we eat and our diet can have a big impact on our health. It’s up to us to decide if that impact will be positive or negative. We all know nutrients are important but to what extent? Potassium, Vitamin B12 and Vitamin D are some of the most underrated nutrients that are essential vitamins for our body.
Making sure we eat a balanced diet with a variety of healthy foods is key to meeting our daily nutrient needs. That means including fruits, vegetables, whole grains, lean proteins and healthy fats in our meals and snacks.
By following the guidelines and making conscious choices about what we eat we can fuel our bodies with the amino acids, vitamins and minerals needed to support our overall health and wellbeing.
Benefits of a Healthy Diet
Eating healthy can have many positive impacts on our physical and mental health. A nutrient dense balanced diet can:
- Maintain a healthy weight
- Reduce the risk of chronic diseases like heart disease and diabetes
- Support brain function and brain health
- Boost the immune system
- Healthy skin, hair and nails
- Increase energy and overall wellbeing
- By prioritising the consumption of essential nutrients through a variety of healthy foods we can take proactive steps to nourish our bodies and support our long term health and vitality.
The human body needs six essential nutrients to survive: carbohydrates, proteins, fats, vitamins, minerals and water. Each of these essential nutrients has a crucial role to play in our overall health and wellbeing.
Carbohydrates are our body’s primary source of energy, proteins are the building blocks of our cells, tissues and organs. Healthy fats are needed for hormone production, nutrient absorption and brain function and should be consumed in moderation and avoid trans fats.
The many essential nutrients, vitamins and minerals we need daily like Vitamin C, Vitamin E and iron support various bodily functions from immune function to bone health. Adequate hydration through water is also essential for optimal physiological balance.
Here are the benefits of these nutrients and why you should include them in your diet:
Potassium
Potassium is a major and trace mineral that is very important for your cardiovascular system as it treats irregular heartbeats (arrhythmia) and prevents heart failure and lowers blood pressure. And if you have high cholesterol (LDL cholesterol) potassium can help with that.
Potassium is an essential mineral that keeps your muscles moving and ensures your kidneys function properly. Most foods have potassium from fruits and veggies to fish, meat and even whole grains. Some of the richest sources of potassium are spinach, potatoes, avocados, fruits, beans and tomatoes.
Benefits of Potassium
If you eat a diet rich in potassium you will lower your risk of heart disease and cancer and be less prone to weight and obesity issues over time. Potassium also plays a crucial role in blood sugar regulation making it an essential nutrient for diabetics or those at risk of developing the condition.
Potassium and Nutrient Absorption
Potassium is not just good for cardiovascular health but also helps the body absorb other essential nutrients like fat soluble vitamins and calcium. By consuming enough potassium rich foods you can support overall health and reduce weight gain and other chronic health problems.
Nutritional Balance
To get all the essential nutrients your body needs follow a balanced and nutrient dense diet that includes a variety of fruits, veggies, whole grains, lean proteins and healthy fats. And include fortified foods and vegetable oils to fill in the nutritional gaps and support overall wellbeing.
By eating potassium rich foods and having a healthy balanced diet you can take proactive steps to support your cardiovascular health, regulate blood sugar and overall good health and vitality.
Vitamin B12
Vitamin B12 keeps your blood cells healthy and gives you energy to do your daily tasks. But some people (those with Celiac disease or heavy drinkers/smokers) may need to take Vitamin B12 supplements to prevent vitamin deficiency. Vitamin B12 deficiency can be identified by its symptoms: fatigue, loss of appetite, weight loss, depression or vision problems.
Vitamin B12 keeps your blood cells healthy and gives you energy to do your daily tasks. But some people (those with Celiac disease or heavy drinkers/smokers) may need to take Vitamin B12 supplements to prevent vitamin deficiency. Vitamin B12 deficiency can be identified by its symptoms: fatigue, loss of appetite, weight loss, depression or vision problems.
Benefits of Vitamin B12
The benefits of Vitamin B12 are many, it keeps the nervous system healthy, treats and prevents other diseases, prevents depression, helps the body cope with stress and pressure, boosts energy and also the body needs Vitamin B12 to keep the digestive system healthy and to prevent stroke and hypertension.
Vitamin B12 is a water soluble vitamin that plays a role in the production of red blood cells, muscle movement and maintenance of the central nervous system. It is an essential nutrient that the body cannot produce on its own so it must be obtained through dietary sources or supplements.
Food Sources of Vitamin B12
The best sources of Vitamin B12 are animal based proteins like animal protein from meat, poultry, fish and dairy. For vegetarians and vegans it’s important to ensure they are getting enough Vitamin B12 from fortified foods, citrus fruits or olive oil rich in polyunsaturated fats.
Optimal Vitamin B12 Levels
Optimal Vitamin B12 levels is important for overall overall health and wellbeing. Vitamin B12 works synergistically with other essential nutrients like amino acids and calcium to support many bodily functions from muscle movement to nervous system health.
Vitamin B12 keeps the nervous system healthy, treats and prevents depression, helps the body cope with stress and pressure and boosts energy and also the body needs Vitamin B12 to keep the digestive system healthy and to prevent stroke and hypertension.
Vitamin B12 is a water soluble vitamin that plays a role in the production of red blood cells, muscle movement and maintenance of the central nervous system. It is an essential nutrient that the body cannot produce on its own so it must be obtained through dietary sources or supplements.
Animal based proteins like animal protein from meat, poultry, fish and dairy are the best sources of Vitamin B12. For vegetarians and vegans it’s important to ensure they are getting enough Vitamin B12 from fortified foods, citrus fruits or olive oil rich in polyunsaturated fats.
Optimal Vitamin B12 levels is important for overall overall health and wellbeing. Vitamin B12 works synergistically with other essential nutrients like amino acids and calcium to support many bodily functions from muscle movement to nervous system health.
Vitamin D
In short Vitamin D is a steroid vitamin and there are 5 forms of it: D1, 2, 3, 4 and D5. Besides its health benefits Vitamin D is also important for absorption of other nutrients like phosphorus or calcium.
Besides that Vitamin D can fight cardiovascular disease, autoimmune diseases, infectious diseases or even cancer a lot better than those with Vitamin D deficiency. Yet millions of Americans are Vitamin D deficient and they don’t even know it.
Vitamin D and Immune System
This vitamin is an immune system regulator and can reduce the risk of multiple sclerosis. It supports brain function and reduces the risk of rheumatoid arthritis in women.
Vitamin D and Nutrient Absorption
Optimal Vitamin D levels is important for absorption of other essential nutrients like dietary protein, calcium and fatty acids. By getting enough Vitamin D through a balanced diet or supplements you can support overall nutrient absorption and better blood clotting, muscle movement and nerve function.
Dietary Sources of Vitamin D
Animal foods like fatty fish, egg yolks and dairy are good sources of Vitamin D and also fortified foods like soy milk and olive oil. If you don’t get enough Vitamin D rich foods, supplements may be necessary to get enough of this essential nutrient.
Balanced Diet
Eating a variety of food groups including complex carbohydrates, dietary fiber, major and trace minerals and healthy fats can help you get all the nutrients you need to be healthy and support brain function and immune system health.
By eating a diet rich in Vitamin D, B12, Potassium and other essential nutrients you can take proactive steps to support your overall wellbeing and body function throughout your life.
Besides that Vitamin D can help those who are trying to lose weight and those who have normal Vitamin D levels can fight cardiovascular disease, autoimmune diseases, infectious diseases or even skin cancer a lot better than those with Vitamin D deficiency. Yet millions of Americans are Vitamin D deficient and they don’t even know it.
This vitamin is an immune system regulator, it can reduce the risk of multiple sclerosis, it supports brain cell growth and reduces the risk of rheumatoid arthritis in women.
Summary
Just 3 Nutrients A Day – Vitamin D, Omega-3 and Magnesium can make a big impact on your overall wellbeing. From cardiovascular health and immune function to brain health and chronic disease risk reduction, these essential nutrients are the foundation of a healthy living.
By eating nutrient dense foods and supplementing when necessary you can empower your body to function at its best and thrive in the face of life’s challenges. These 3 nutrients are involved in many bodily processes from muscle movement and calcium absorption to production of essential amino acids and maintenance of overall health.
Balanced Diet
Eating a variety of food group that includes complex carbohydrates, low-fat milk, Omega-3 rich foods and variety of fruits and vegetables can help you get your daily requirements of these essential nutrients. By incorporating these nutrient dense foods in your diet you can eat healthy and support overall cardiovascular health, brain function and immune system health and reduce risk of high blood pressure and other chronic diseases.
Vitality and Longevity
Remember investing in your health today is the foundation for a healthier tomorrow. Embrace the power of “Just 3 Nutrients A Day” and start your journey to vitality and longevity. By making small changes to your lifestyle and dietary habits you can unlock the power of these essential nutrients and create a healthier future.
FAQs: Just 3 Nutrients A Day
- How many nutrients and what nutrients do you need daily?
- How many calories and what nutrients do you need daily?
Ans: Varies with age and activity level.
- What 3 nutrients should you limit your intake of?
Ans: Saturated fats, added sugars, protein and sodium.
- Can you list 3 of the 6 nutrients we need daily?
Ans: Protein, carbohydrates major minerals and fats.
- What are the big 3 in nutrition?
Ans: Carbohydrates, proteins and fats.
- What are the 3 most important vitamins?
Ans: Vitamin D, Vitamin C and Vitamin A.
- What 2 foods can you survive on?
Ans: Potatoes and eggs.
