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Important Nutrients You Must Include in Your Diet

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By Jarvis Hodkiewicz

September 20, 2021

You probably already know that you need to eat a balanced diet to get the nutrients your body needs. Many people know that, but they don’t always do it. Whether from lack of interest or laziness, there’s always a reason.


What they need is motivation and encouragement! Eating healthy isn’t that much of an effort when you know how to do it right.  With that said,  here are some essential nutrients you must include in your diet to feel healthy and be able to live a long life.

1. Vitamins and Minerals

Vitamins help keep you energized and give you the energy your body needs every day. They also help repair cells in your body so you can thrive ounce for ounce. Vitamins are especially important when it comes to brain health, which is something everyone should concern themselves with. They are also essential for good vision, which everyone needs to be sure they can see properly. It’s also good for your immune system; it helps your body fight off infections and diseases.

The same is true about minerals. For instance, Iron is necessary to make sure your blood cells stay healthy whereas Zinc is important for keeping your immunity up so you don’t get sick too often. If any of the vitamins and minerals are missing from your diet, then it’s better to add supplements to compensate for them.

2. Protein

Protein is probably the most important thing for our muscles, so if you don’t get enough, then they will start to deteriorate. Your ligaments and tendons will also suffer. However, you can get protein from many sources. There’s meat, of course, but there are also nuts and legumes. Protein is very important for the human body anyway; it helps with tissue repair and growth.

You need it to stay healthy, but it’s even more necessary if you’re an athlete who wants to succeed at their sport or martial art. Protein helps with muscle repair, which you need a lot of after a hard workout. So make sure you’re eating enough protein every day to keep your body in tip-top shape!

3. Good Fats

Fats are essential for the body, especially the brain. It’s hard to think clearly when you’re dieting down on fats, but this is why you need to include them in your daily diet. Fats help with brain function and even help control blood pressure. Contrary to old research, new research shows that heart disease rates drop when people start eating healthier fats like olive oil or canola oil.

Coconut oil is actually good for mental performance and it is also an anti-inflammatory agent that helps keep your body healthy. You don’t have to eat processed oils but good fats are necessary.

4. Healthy Carbohydrates

Carbohydrates are the body’s main source of fuel. However, processed carbohydrates are not always the best thing for you. Luckily, you can still get the benefits of carbohydrates while avoiding unhealthy processed foods. Getting enough good carbs in your diet is important to enhance brain power and energy levels.

You need some carbs, but too much is bad for you because it raises blood sugar levels which then causes spikes in your blood sugar that aren’t good for your body. Also, too many processed carbs can cause weight gain and cause mood swings or even diabetes in the long run. Instead, you need to find good sources of whole-grain carbohydrates like whole oats or brown rice.


The human body needs certain nutrients to thrive and you need to make sure you’re getting enough of them. It’s important to include all of these essentials in your diet if you want to thrive physically and mentally.

And the reward for all this hard work? A healthier body, which leads to a better outlook in life, better performance in sports, and an all-around good feeling for the things that you do. And who doesn’t want that, right?


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