Essential Human Body Nutrients and Dietary Needs

Basic Nutrients

The human body is two-thirds water. Water is an essential nutrient that is involved in every function of the body. Water helps transport nutrients and waste products in and out of cells. Water is necessary for all digestive, absorption, circulatory, and excretory functions. Water is needed for the utilization of the water-soluble vitamins. It is needed for the maintenance of proper body temperature. It is recommended that you drink at least eight 8 glasses of water each day.

Dietary Recommendations

Carbohydrates

• It is recommended that about 60 percent of your total daily calories come from carbohydrates.
• If much of your diet consists of healthy complex carbohydrates, you should easily fulfill the recommended daily minimum of 25 grams of fiber.

Fats

Fat is a lipid material of various types and characteristics, present almost exclusively in animal organisms. Fat is characterized by being composed of fatty acids and glycerin. Fats are composed of building blocks called fatty acids. There are three major categories of fatty acids: saturated, polyunsaturated, and monounsaturated. These classifications are based on the number of hydrogen atoms in the chemical structure of a given molecule of fatty acid.

Saturated Fatty Acids

Saturated fatty acids are found primarily in animal products, including dairy items, such as whole milk, cream, and cheese. The liver uses saturated fats to manufacture cholesterol. Therefore, excessive dietary intake of saturated fats can significantly raise the blood cholesterol level, especially the level of low-density lipoproteins (LDLs), or "bad cholesterol".

Polyunsaturated Fatty Acids

Polyunsaturated fatty acids are found in greatest abundance in corn, soybean, safflower, and sunflower oils. Certain fish oils are also high in polyunsaturated fats. Unlike the saturated fats, polyunsaturated fats may actually lower your total blood cholesterol level. In doing so, however, large amounts of polyunsaturated fats also have a tendency to reduce your high-density lipoproteins (HDLs)—your "good cholesterol".

Monounsaturated Fatty Acids

Monounsaturated fatty acids are found mostly in vegetable and nut oils such as olive, peanut, and canola. These fats appear to reduce blood levels of LDLs without affecting HDLs in any way. However, this positive impact upon LDL cholesterol is relatively modest.

Protein

Protein is important for the growth and repair of the body’s cells and for building muscle. It can also be used to provide energy. Animal-based foods are excellent sources of protein.