Answer:
The six essential nutrients are vitamins, minerals, protein, fats, water, and carbohydrates.
Explanation:
Minerals
Minerals are the second type of micronutrients. There are two groups of minerals: major and trace minerals. The body needs a balance of minerals from both groups for optimal health.
Major minerals are:
magnesium
calcium
phosphorus
sulfur
sodium
potassium
chloride
Major minerals help the body to do the following:
balance water levels
maintain healthy skin, hair, and nails
improve bone health
Trace minerals are:
iron
selenium
zinc
manganese
chromium
copper
iodine
fluoride
molybdenum
Trace minerals help with:
strengthening bones
preventing tooth decay
aiding in blood clotting
helping to carry oxygen
supporting the immune system
supporting healthy blood pressure
A person can ensure they consume enough minerals by including the following foods in their diet.
red meats (limit their use and choose lean cuts)
seafood
iodized table salt (less than 2,300 milligrams a day)
milk and other dairy products
nuts and seeds
vegetables
leafy greens
fruits
poultry
fortified bread and cereals
egg yolks
whole grains
beans and legumesFats
People often associate high fat foods with bad health. However, a person needs certain fats to help maintain optimal health.
Fats provide the body with energy and help it carry out a range of functions. However, it is essential to consume healthful fats, such as monounsaturated and polyunsaturated fats and limit or avoid saturated and trans fats.
Healthful fats help with the following functions:
cell growth
blood clotting
building new cells
reducing the risk of heart disease and type 2 diabetes
muscle movement
balance blood sugar
brain functioning
mineral and vitamin absorption
hormone production
immune function
According to recent Dietary Guidelines for Americans, a person should consume 20–35% of their calories from healthful fats.
A person can find healthful fats in several foods, including:
nuts
fish, such as salmon and tuna
vegetable oils
coconut oil
seeds
