6 MAIN ESSENTIAL NUTRIENTS GROUPS that you should have everyday!!!

Our Bodies are made up of and maintained by the FOOD we eat.  The body requires around 50 INDIVIDUAL ESSENTIAL NUTRIENTS to function optimally.

Each of these has an important role within the body, though some are required in very small amounts.

Some nutrients can be made by the body if given other chemical building blocks that are required to make them.

Other nutrients cannot be made and therefore must be consumed through the diet and are termed 'essential' .

There are 6 main nutrient groups which are essential for SURVIVAL. Everybody NEEDS these 6 things a day, however the percentage split is different for each human based on their EPIGENETIC PHYSIOLOGY

6 MAIN NUTRIENT GROUPS ARE:

1. WATER
2. PROTEIN
3. CARBOHYDRATES (including fibre)
4. FATS (including cholesterol)
5. VITAMINS
6. MINERALS

The energy in our food comes from 3 Main macro-nutrients; protein, fat & carbohydrates, alcohol is can supply energy for most cells of the human body but is NOT considered an essential nutrient). Regardless of the actual amount of calories necessary to sustain us and our activity levels, we should all consume a certain percentage of our total daily calorie intake from each food group.

Each of these must be consumed in the correct amounts to have a BALANCED FOOD INTAKE & to obtain overall HEALTH & VITALITY.

DID YOU KNOW THAT THERE ARE MORE PEOPLE OVERWIGHT IN THE WORLD THAN THERE ARE UNDERWEIGHT???

Water is the #1 essential as it's the transport system

By not drinking water, your body will struggle to flush out the waste that collects in the body and this can cause many issues. Water helps you to maintain and regulate your bodies temperature, metabolise body fat, helps to digest your daily food, and flushes all the unwanted, bad toxins from your body among numerous other health benefits.

The saying goes, water serves as your body’s transportation system and when you are dehydrated things can’t get around as they are meant to in your body. Did you know that dehydration can also lead to a rise in your blood cholesterol as the blood becomes thicker, this results in resistance to blood flow creating your blood pressure to be elevated. This is your body’s way of trying to minimise water loss from the cells in your body.

Essential Nutrients provide the body with ENERGY (FUEL).  These are BROKEN DOWN INTO MACRONUTRIENTS & MICRONUTRIENTS

3 x MACRONUTRIENTS

The WHO recommends eating a minimum of 400g of FRUIT & VEGETABLES for the day to help lower health problems such as heart disease, stroke, type 2 diabetes and obesity.  That's 5 x 80g portions of DIFFERENT Fruit & Vegetables, not 400g of Mangoes or Bananas or Oranges.... IN AUSTRALIA WE HAVE ADOPTED the 2 SERVES OF FRUIT AND 5 PORTIONS OF VEGETABLES - Are you having 400g of Vegies a day??

 (ANOTHER REASON WHY our SANAME SOUP RECIPES AND SANAME SOUPS ARE HERE TO HELP GET YOU ON TRACK!!!)

Studies have confirmed that even having up to 7 or more portions of vegetables a day can provide the strongest protective effect, followed by salad then fruit. FRUIT JUICE CONFERRED NO BENEFIT and canned fruit was shown to increase the risk of death and developing health problems.

NOW YOU CAN SEE WHERE THE JUICE PROBLEM - WHO SAID PULP FREE OVERSIZED MILKSHAKE CUPS OF JUICE WERE A GOOD IDEA FOR YOUR HEALTH????  Ok so let's break it down - it takes roughly 21 x Oranges to make 1 Litre of Fresh Orange Juice, each orange weighs in around 100g - that's 2.1kg of Oranges for 1000mls of Juice..  Each Orange has 45 calories and 9 grams of sugar, so how many teaspoons of SUGAR is in 250mls..... YIKES!!!

1. Energy production
2. Immune function
3. Growth and development
4. Overall health and well-being

There are 28 micronutrients that are broken down into essential, non-essential and conditionally essential micronutrients but we will talk about these in another blog.

You should be aiming to get a balance of all 28 micronutrients EVERY DAY for optimum health and vitality and that's why many health professionals encourage you to EAT THE RAINBOW - the more colourful your FOOD the more macro and micro nutrients you are ticking off your list.  These are split into 13 x Vitamins & 15 minerals.

EVERY DAY YOU SHOULD AIM TO INCLUDE THE FOLLOWING - 

• Fruits (Vitamins A, C, E, potassium)
• Leafy Greens (Vitamins A, K, folate, iron)
• Nuts and Seeds (Vitamins E, B, magnesium, selenium)
• Whole Grains (Vitamins B, E, magnesium, selenium)
• Lean Proteins (Vitamins B, iron, zinc)
• Dairy (Calcium, Vitamin D) <-- Broccoli & Bok Choy have both for NON-DAIRY

1. Vitamin A (vision, immune function)
2. Vitamin D (bone health, immune function)
3. Vitamin E (antioxidant, skin health)
4. Vitamin K (blood clotting, bone health)
5. Vitamin C (immune function, collagen production)
6. Thiamin (Vitamin B1, energy production)
7. Riboflavin (Vitamin B2, energy production)
8. Niacin (Vitamin B3, energy production)
9. Pantothenic acid (Vitamin B5, energy production)
10. Vitamin B6 (energy production, nerve function)
11. Biotin (energy production, skin health)
12. Folate (Vitamin B9, fetal development)
13. Vitamin B12 (energy production, nerve function)

1. Calcium (bone health)
2. Phosphorus (bone health, energy production)
3. Magnesium (muscle function, energy production)
4. Potassium (heart health, muscle function)
5. Sodium (fluid balance, nerve function)
6. Chloride (fluid balance)
7. Iron (red blood cell production)
8. Zinc (immune function, wound healing)
9. Iodine (thyroid function)
10. Selenium (antioxidant)
11. Copper (connective tissue health)
12. Manganese (bone health, energy production)
13. Chromium (blood sugar regulation)
14. Molybdenum (enzyme function)
15. Fluoride (tooth health)

• Fruits (Vitamins A, C, E, potassium)
• Leafy Greens (Vitamins A, K, folate, iron)
• Nuts and Seeds (Vitamins E, B, magnesium, selenium)
• Whole Grains (Vitamins B, E, magnesium, selenium)
• Lean Proteins (Vitamins B, iron, zinc)
• Dairy (Calcium, Vitamin D)

We have a number of Detoxes and FASTS and CLEANSES that can help INCREASE YOUR PROTEIN CONTENT - REDUCE HUNGER PAINS & POOR FOOD CHOICES & KEEP YOU FEELING FULLER FOR LONGER WHILST helping improve your CELLULAR HEALTH from the inside out Head-to-Toe... so what are you waiting for LET's GO!!! 

SIP SMART, STAY HEALTHY with 2 x SANAME A DAY....