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Important Nutrients Your Body Needs Every Day

 Often we consume food or drinks without knowing or understanding the substances contained in these foods.

Many of the foods and drinks that we consume on a daily basis do not have adequate nutritional intake or tend to be unhealthy.

such as fast food or foods that contain a lot of oil.


Though the content of nutrients or nutrients are needed by the body so that the body functions optimally and our health is maintained.

One of the basic tips for a healthy lifestyle is to know what nutrition is and what the body needs.

what is nutrition?

Nutrients are a number of substances derived from various food ingredients that function is important to maintain, maintain and

build various cells and tissues of the body.

If a person is malnourished, in the sense of lacking one or more nutrients, it will cause growth disturbances

and health. Therefore, it is important to maintain the body's nutritional intake by implementing a healthy lifestyle.


A person can experience excess or lack of nutrition in the body, this excess nutrition results in an imbalance of nutrition in the body.

This is known as malnutrition. Malnutrition can be interpreted as a condition where a person lacks nutrition, or has excess nutrition.

A person who lacks nutrients in his body is usually characterized by a thin, weak body condition, and poor body health.

In children younger than 15, nutritional deficiencies can lead to stunting.

Conversely, someone who has excess nutrition will experience excess weight to become obese.

When we have excess nutrition / lack of nutrition we will be more susceptible to disease.

Types of nutrients needed by the body include:

1. Carbohydrates

wheat bread

Carbohydrates are the main source of energy for the body. The body converts the complex sugars and starches present into glucose to be used as

energy source for body cells. You can get carbohydrates from a number of foods such as rice, potatoes, wheat and many others.

Carbohydrates need to be met in a balanced way, because too many carbohydrates can lead to excess weight and obesity.

usually body weight and normal activities only need 1,500 cal/day, with a reference of 40% we need 600 calories/day from carbohydrates,

2. Fat

Fat is a necessary nutrient for the body and can help absorb vitamins A, D, E, and K and form hormones in the body.

You can meet the needs of fat from avocados, meat, nuts, green vegetables to fruit and others. too much fat is not good

for the health of the body and will be susceptible to diseases such as obesity, increase the risk of cancer, constipation, high cholesterol

To reduce the risk of the disease above, it would be better to follow this recommendation

It is recommended for adults to consume 30% fat, 30% protein, and 40% carbohydrates per day.

a lot of fat

Fats consumed should contain omega 3 and vegetable oils.

most people need 1,500 calories per day, 30% fat is equivalent to 450 calories or 6 tablespoons of peanut butter or 3 tablespoons of olive oil in a day.

3. Protein

Protein is very useful for cell growth and repair.

Our bodies break down proteins into various kinds of amino acids which are then absorbed by body cells for their metabolism and growth needs.

chicken breast
every day we need protein as much as 0.8 grams of protein from every 1 kg of body weight. So the protein that men need is around 44g per day,

and 36g for women. 1-2 chicken breasts are equivalent to 36-44 grams of protein

if you consume too much protein The most common consequences are uric acid, increased cholesterol, weight gain,

impaired kidney function and increase the risk of cancer.

To prevent excess protein, you can do this, namely make sure in 1 serving of food there are only many types of protein sources,

enough 1-2 types of foods that contain protein such as chicken, fish or replace it with vegetable protein such as seeds, nuts, tempeh, and

green vegetables.

4. Vitamins

Vitamins are very important for the body's metabolism Every cell in the body needs Vitamins for many processes and we most often

vitamin deficiency due to the selection and processing of food.


Vitamins C & B complex are very sensitive to temperature so they are often damaged or even lost when cooked at high temperatures.

Vitamins C & B complex must be consumed every day because the excess cannot be stored in the body and always

excreted through the urine.

Vitamin deficiency can cause eye disease, anemia, kidney disease, hypertension, cancer, eczema, cold cough, premature aging

osteoporosis, and pain during menstruation/menstruation. Vitamins can be found in fruits and vegetables

5. Minerals

Minerals are very important for growth and metabolism in our bodies, from bones, hair, skin, brain to blood cells

need minerals in their daily life.


if you lack minerals it can cause many problems in the body's metabolic processes and affect health such as

osteoporosis, anemia, fatigue, dry skin, hair loss and hormonal balance problems.

to meet your mineral needs. You can eat plant foods that grow in soil such as ginger, turmeric, carrots, beets,

nuts, cashews.

6. Water

It is very important to replenish the water content in our body. The water content in the body is reduced through digestion, respiration, sweat, and urine.

65% of our body weight is from water. by drinking mineral water or eating fruit vegetables that have a high water content such as cucumbers, watermelons, and oranges.


highly recommended every day to drink 8 glasses per day or the equivalent (2-3 liters). But too much is not healthy either.

If we lack water in the body, it causes disruption and damage to many cells and organs such as the brain, eyes, blood, and digestive tract.

also read articles about healthy food for kids