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Nutrients Needed for Body Development

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The human body is in constant development, and that’s why it always requires the correct form of nutrition in order to grow healthy.

Because the body is unable to produce some of the important nutrients it needs, it is essential that it gets the required nutrients through food or supplements. Here are the essential nutrients that the body needs for development.

1.   Protein

The body is in dire need of protein in order to grow. That is because, in order to repair and build muscle tissue, protein is required. It is also used as a source of energy that gives the body strength. If you work out regularly, it is vital to eat a good amount of this nutrient after your exercise routine, as you tend to break down the muscles during exercising, and protein is the nutrient that allows building the muscles back into a stronger and larger mass. The body gets its protein intake from the food you eat such as red meat, chicken, salmon, and fish. If you’re a vegetarian and cannot eat these sources of nutrition, then you can always get the required dosage through vegetarian options such as Greek yogurt, cottage cheese, eggs, lentils, tofu, almonds, peanut butter, and many other options.

Of course, you can’t talk about protein without discussing amino acids. Especially the essential amino acids, which the body needs to prevent muscle breakdown. In order to understand exactly which amino acids are essential, you can learn more here to get a thorough understanding of why the body needs them. However, it is worth noting that not getting the proper amount of essential nutrients within your daily intake can have a negative impact on your muscles.

2.   Fat

Contrary to popular belief, there are types of fats that are not only healthy, but also required by the body to help its growth and development. Fat is used as a source of energy and is also required for protecting the cells in our bodies. While the body might have stored fat that is unhealthy when exceeding a certain amount, eating healthy fats helps reduce the amount by increasing the metabolism of the body and burning that excess fat. You can find healthy fats in omega 3 fatty acids, which are present in salmon and many types of fish, vegetable oils, nuts, especially walnuts and macadamia, flax seeds, flax oil, and leafy vegetables. You can also find them in cheese, eggs, avocados, and butter.

3.   Calcium

Calcium is an essential mineral as it is known to help maintain and build stronger bones. However, that is not the only reason calcium is vital for the body’s health and development. Calcium also helps form and maintain healthy teeth and prevent osteoporosis. It is used to aid with blood clots, sending and receiving nerve signals, and squeezing and relaxing muscles and it even plays a role in releasing hormones as well as other chemicals. You’d be surprised to know that calcium also contributes greatly to stabilizing the heart beats. That’s why it is important to include calcium in your daily nutrition by eating high-calcium foods such as dairy products, including milk, yogurt, and cheese. You can also find calcium in vegetables such as dried peas and beans and fish with bones. If your diet does not include enough calcium, it is best to ask your doctor for the necessary supplements you can take to ensure your body is getting the required dosage it needs.

4.   Iron

Another important mineral that the body needs is iron. This mineral has a significant impact as it is essential in carrying oxygen in the body to all tissues. Without iron, hemoglobin doesn’t function properly, and the transportation of oxygen is reduced. When the body doesn’t have enough iron, it is at risk of serious health issues such as anemia, making you feel weak and fatigued. Iron is also essential to promote a healthy pregnancy, increase energy, and aid in better athletic performance. You can find iron in foods like spinach, kale, canned clams, fortified cereals, white beans, and molasses. Because most people tend to find it difficult to get the required dosage of iron that their body needs, there are many supplements that can be taken. Check with your doctor the required dosage for your body in order to avoid deficiency.

5.   Vitamins

Vitamins are molecules that the body needs not only for growth and development, but also for maintaining the body’s tissues. There are many vitamins that the body needs to be healthy. These vitamins include the following.

Vitamin A:

This vitamin promotes good vision and aids in protecting the immune system. It also plays a prominent role when it comes to reproduction. Moreover, vitamin A helps the heart, lungs, kidneys, and other organs work properly. There are many foods that are rich in vitamin A such as beef liver, cod liver, sweet potatoes, carrots, black-eyed peas, spinach, broccoli, and sweet red pepper.

Vitamin C:

This vitamin is vital for guaranteeing that the gums are healthy and that the wounds heal properly. You’ll find many fruits high in vitamin C, such as guava, oranges, kiwi, strawberries, and vegetables such as bell peppers, broccoli, and kale.

Vitamin D:

One of the main reasons this vitamin is essential is that it allows the body to use the calcium you eat. Without it, your body is at risk of weakness and fatigue. While vitamin D can be acquired by exposing your skin to the sun regularly, you can also find it in foods such as tuna, mackerel, and salmon as well as egg yolks and dairy products.

Your body is your temple, and you should treat it as such, especially if you don’t want your lack of attention to backfire. It is important to take care of your body and check that it is getting the nutrients it needs in order to maintain a healthy lifestyle. That’s why the above-mentioned nutrients are essential and should be part of your daily food intake in order to guarantee the growth and development of your body needs.

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