Essential Nutrients Most People Are Missing and How to Get Them

Essential nutrients are vital for all bodily functions that body cannot synthesize on its own. There are 4 large groups: macronutrients, vitamins, minerals, and water. Here are all essential nutrients most people are missing and how to get them!

List Of the Essential Nutrients and Why You Need Them?

Essential Nutrients: Carbohydrates

Technically, carbs aren’t essential nutrients in a biochemical sense, as the body can produce glucose from other macronutrients. Through the process of gluconeogenesis, proteins and fats synthesize glucose. But, because of their huge role and significant benefits for organisms, they still need to be a part of your diet.

The body favors carbohydrates as an energy source. Let’s see how that mechanism works! When you ingest carbs, your organism will break them down into glucose. It is a simple sugar and is always ready to be absorbed into the bloodstream.

From there, they transport to cells throughout the organism. Once glucose enters the cells, it undergoes a series of biochemical reactions. The process in question is cellular respiration that generates ATP – primary energy of the cell.

ATP provides energy for different cellular functions—muscle contraction, enzyme activity, and communication between cells. Carbs are part of both immediate and stored energy. Cells immediately use some glucose for energy production, especially during physical activity or periods of high energy demand.

Excess glucose converts into glycogen and stores it in the liver and muscles for later. So, when you need more energy, glycogen breaks down into glucose and fuels your body. This way, the body has energy and saves protein to build muscles and repair tissues.

The brain is the main energy consumer and relies almost exclusively on glucose. Brain is not able to store glucose like other organs and tissues or use other fuels efficiently. For that reason, a steady supply from carbs is crucial for optimal brain function.

This includes all cognitive processes—memory, concentration, and decision-making. Metabolic health and carbohydrates are inseparable, as ingredients packed with fiber, like vegetables, fruits, and whole grains, actually regulate blood sugar levels. Soluble fiber dissolves in water and forms a gel-like texture, reducing the probability of insulin resistance and type 2 diabetes.

The best ingredients to soothe blood sugar spikes are oats, beans, lentils, apples, and citruses. Insoluble fiber, on the other hand, don’t dissolve in water, but add bulk to the stool. This boosts regular bowel movements, so concentrate on whole grains, nuts, beans, and vegetables like cauliflower, green beans, and potatoes. 

Fiber-rich ingredients will make you feel full for longer, making it easier to manage weight and cut overall calorie intake. Soluble fiber also helps to maintain a healthy gut microbiome, as it supports the fermentation process of beneficial bacteria in the gut. Besides, fiber aids in lowering blood cholesterol levels by binding to cholesterol particles and removing them from the organism.

Essential Nutrients: Proteins

Proteins have numerous roles in your body, and without them, it won’t function. They are the building blocks of all tissues—muscles, bones, skin, and many others. They are key for growth and repair, as they help to heal wounds and maintain healthy tissues.

Many enzymes that catalyze biochemical reactions in the body are actually proteins—amylase, pepsin, lipase, lactase, catalase, polymerase… These reactions are vital for the proper mechanism of metabolism.

Hormones, as well, are proteins that regulate different physiological processes, so here are some examples. Starting strong, insulin regulates blood glucose levels, while glucagon stimulates the release of glucose from liver stores right into the bloodstream. Growth hormone stimulates growth, cell reproduction, and regeneration; prolactin boosts milk production in breastfeeding women; ACTH controls the body’s response to stress; TSH regulates metabolism; LH helps ovaries and testicles…

The immune system can’t function without proteins! Antibodies defend the body against pathogens, which are, in fact, proteins. When it comes to transportation, proteins help molecules travel throughout the body. For instance, hemoglobin (protein in red blood cells) transports oxygen, and others carry vitamins, minerals, and other essential substances.

Proteins, such as collagen and kreatin, give structural support to organs and tissues. They are also essential for muscle contraction, movement, fluid balance, and nutrient supply.

Essential Nutrients: Fats

Fat is the best form of energy storage that is crucial during times of caloric deficit. They are, as well, fundamental components of cell membranes. Fat provides insulation to regulate the body’s temperature because it acts like a thermal barrier and cushions vital organs.

Dietary fat is imperative for the absorption of fat-soluble vitamins A, D, E, and K and is part of hormone production like estrogen, testosterone, and cortisol. Omega-3 and omega-6 fatty acids aid brain function and soothe inflamations. They are also critical for brain development and cognitive function, influencing mood, memory, and mental health. 

Essential Nutrients: Vitamins

Micronutrients play a major role in maintaining health, as they boost metabolic function:

• C and D – support the immune system, enhancing functions of cells, immune responses, and infections 
• E and C – have antioxidant properties
• D and K – support bone health
• K – influences proper blood clotting
• A – supports vision and eye health
• A and C – are important for skin 
• B12 – influences red blood cell formation 
• B6 and B12 – are important for the proper function of the nervous system
• B9 – crucial for DNA synthesis and repair

Essential Nutrients: Minerals

Minerals are essential for maintaining health and well-being, plus proper enzyme activity; here are all key reasons: 

• calcium and phosphorus – keep up strong bones and teeth
• sodium, potassium, and chloride – regulate fluid balance, nerve function, and muscle contraction
• iron – prime for oxygen transportation
• calcium, potassium, and magnesium – crucial for the decent function of the nervous system, muscle contractions, and relaxation
• zinc and selenium – key to a healthy immune system
• magnesium – pivotal player in energy production
• iodine – important for the production of thyroid hormones

Water

There is no need to emphasize the importance of water, but here is a quick list of its numerous roles:

• hydration and cell function
• temperature regulation
• nutrient transportation
• digestion and nutrient absorption
• metabolism
• detoxification
• joint lubrication
• skin health
• cognitive function
• blood pressure regulation

What Nutrients Do Most People Lack and How to Get Them?

Even though people in developed countries have access to a variety of food, nutrient deficiencies aren’t rare at all! 

Vitamin D Deficiency

Lack of sun exposure, dark skin, age, and life in higher latitudes are triggering factors for vitamin D deficiency. That’s why it occurs often among people who work in closed spaces or are house-bounded. 

You need vitamin D for bone health, immune function, and reducing inflammations, so it is important to balance it out. You can do it in two ways: sunlight exposure and diet. Eat more fatty fish and fortified foods, and if needed, go for supplements.

Iron Deficiency

Iron is crucial for hemoglobin production and oxygen transport in the blood. Besides vegetarians and vegans, women are in the risk group for iron deficiency, especially pregnant ladies and those of childbearing age.

The best sources of iron are red meat, poultry, fish, lentils, beans, and spinach. Heme and non-heme iron are two types of iron needed, just be careful as second one needs vitamin C to enhance absorption. Fatigue, weakness, pale skin, dizziness, and anemia are all signs of deficiency, so make sure to monitor iron levels through blood tests.

Calcium Deficiency

Postmenopausal women, vegans, and lactose-intolerant individuals are at risk of calcium deficiency. The mineral is pivotal for bone and teeth health, muscle, and nervous system function. You will find it in dairy products, leafy greens, fortified plant-based milk, and, of course, supplements.

Vitamin B12 Deficiency

Drowsiness, weakness, numbness, tingling in hands and feet, and memory problems are the first signs of deficiency. That’s because B12 supports red blood cell formation, nerve function, and DNA synthesis. Unfortunately, the deficiency is common among vegetarians, vegans, and older adults.

So, if you can’t pack your diet with meat, fish, eggs, and dairy, choose fortified foods (cereals, plant-based milk) and supplements. 

Magnesium Deficiency

Magnesium-rich foods like nuts, seeds, whole grains, leafy greens, and legumes are important parts of your diet, as these minerals are an important part of biochemical reactions, energy production, muscle function, and bone health. If you’re an older adult or have gastrointestinal troubles or type 2 diabetes, you need to be a tad more careful because you belong to the risk group. 

You will recognize the deficiency if you have muscle cramps, spasms, fatigue, weakness, nausea, loss of appetite, or abnormal heart rhythms. 

Omega-3s Deficiency

There is no need to emphasize the importance of omega-3 fatty acids. It influences heart health and brain function and reduces inflammation. So, go for fatty fish, flaxseeds, chia seeds, and walnuts. If you don’t eat fish or have a plant-based diet, concentrate more on proper omega-3 intake.

Fiber Deficiency

It’s more common than expected, as people nowadays eat load of heavily processed foods. To prevent this, incorporate more whole grains, fruits, vegetables, and legumes into your diet, as they prop up digestive health, regulate blood sugar levels, and lower cholesterol. This triggers deficiency triggers insulin resistance and diabetes type 2.