List Of 5 Essential Nutrients With Tips For Ensuring Nutrient Adequacy!



Published on: 28-Dec-2023


10 min read






List Of 5 Essential Nutrients With Tips For Ensuring Nutrient Adequacy!

List Of 5 Essential Nutrients With Tips For Ensuring Nutrient Adequacy!

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Did you know your body must carefully balance essential nutrients to function properly? But what exactly are these essential nutrients, and how can you ensure you are getting an adequate dose of them? Essential nutrients encompass a range of vitamins, minerals, and other compounds.

As per the World Health Organization, these nutrients are necessary for disease prevention and play a pivotal role in growth and well-being. So, how can you ensure you are getting your daily dose of these essential nutrients?

Read on the list of essential nutrients you get from a nutrient-rich diet, exploring tips and insights to ensure you meet your body's needs. Keep Scrolling!

Table Of Contents

  1. What Are Essential Nutrients?

  2. List Of 5 Essential Nutrients For Body

  3. 6 Tips For Ensuring Nutrient Adequacy

  4. Essential Nutrients vs.Non-Essential Nutrients

  5. The Final Say

  6. FAQs

  7. References

What Are Essential Nutrients?

Essential nutrients are the most valuable components of the nutritional profile your body needs to stay in top-notch shape while functioning properly both physically and emotionally, including essential vitamins, minerals, plus carbs. Since your body itself cannot produce these essential nutrients independently, you must get them from your food.

When you start consuming these essential nutrients regularly, it turns your daily meals into energy, repairing tissues and keeping everything ticking. So, containing essential nutrients, make your plate full of colourful veggies, fruits as well as some seeds to ensure your body can function properly!

Also Read: Understanding Micronutrients: Types, Deficiency, Benefits And Foods 

List Of 5 Essential Nutrients For Body

Here is the list of 5 essential nutrients, including vitamins and minerals, for your reference:

1. Proteins

Proteins are fundamental building blocks for the body, composed of essential amino acids that support various bodily functions. They contribute to the growth, repair, and maintenance of tissues, muscles, and organs. Moreover, the enzymes that regulate the biochemical reactions also fall under this category. The recommended dietary allowance (RDA) for protein is 0.8 g per kilogram of body weight. You can obtain it from foods like:  

Food Source

Protein Content

Greek yoghurt (200 g)

19.9 g

dairy milk (246 mL)

8.32 g

cooked lentils (100g)

9.02 g

Cooked quinoa (185 g)

8.0 g

Pumpkin seeds (29.5 g)

8.8 g

Egg (50 g)

6.3 g

Also Read: 10 Quick High-Protein Recipes You Must Try | ToneOp 

2. Fibre

Fibre is a diverse group of carbohydrates the body cannot digest, classified into soluble and insoluble types. Soluble fibre aids in managing cholesterol levels and supporting heart health, whereas insoluble fibre promotes digestive regularity and helps prevent constipation. You can include the following fibre-rich foods into your diet:

Food Source

Fibre Content

Split peas, cooked (1 cup)

16.4 g

Lentils, cooked (1 cup)


Black beans, cooked (1 cup)


Lima beans, cooked (1 cup)

9.2 g

Green peas, cooked (1 cup)

8.8 g

Raspberries (1 cup)

8 g

3. Vitamins

Vitamins are organic compounds important for performing various physiological functions. They help in boosting the immune system and support normal growth and development. Some important vitamins are:



Vitamin A (Retinol)

Improves vision, cell growth, and immune function

Vitamin B1 (Thiamine)

Energy metabolism, nervous system function

Vitamin B2 (Riboflavin)

Energy metabolism, vision, skin health

Vitamin B3 (Niacin)

Energy metabolism, cholesterol control, nervous system function

Vitamin B5 (Pantothenic Acid)

Energy metabolism, hormone production, stress response

Vitamin B6 (Pyridoxine)

Amino acid metabolism, haemoglobin formation, nervous system function

Vitamin B7 (Biotin)

Hair, skin, and nail health, carbohydrate and fat metabolism

Vitamin B9 (Folic Acid)

Cell division, DNA synthesis, red blood cell formation

Vitamin B12

Nervous system function, DNA synthesis, red blood cell formation

Vitamin C (Ascorbic Acid)

Antioxidant function, immune system function, collagen synthesis

Vitamin D

Calcium absorption, bone health, immune function

Vitamin E (Tocopherol)

Antioxidant function, cell membrane protection

Vitamin K

Blood clotting, bone health

4. Healthy Fats

Healthy fats are vital for cardiovascular health and inflammation regulation. They also contribute to the structure of cell membranes and aid in absorbing fat-soluble vitamins (A, D, E, and K). The daily recommended value of fats should be limited to 20%-30% of your calorie intake. To compensate for this, you can add the following foods to your diet:

Foods rich in healthy fat

Recommended value

Chia seeds (28.35 g)

8.5 g

Dark chocolate (100g)

42.6 g

avocado (100 g)

14.7 g

Flaxseed (100 g)

42.2 g

olives (100 g)

10.9 g

5. Minerals

Minerals are inorganic elements vital for various physiological functions. Examples include 

  • Calcium: It is found in dairy products like milk, curd, cheese and is essential for bone health and muscle function.

  • Iron: It is crucial for oxygen transport in the blood.

  • Magnesium: It is necessary for muscle and nerve function, and potassium is vital for maintaining fluid balance and helps in supporting heart health. 

6 Tips For Ensuring Nutrient Adequacy

Here are essential tips for ensuring nutrient sufficiency to your meal plate:

1. Limit Added Sugars And Salt

Explore natural sweeteners like honey or maple syrup as alternatives to refined sugars. Gradually reduce salt in recipes, allowing your taste buds to adjust to lower sodium levels. Choose unsweetened beverages and snacks to further minimise sugar intake. Educate yourself on the various names for added sugars (e.g., sucrose, high-fructose corn syrup) to make informed food choices.

2. Diversify Your Protein Sources

Incorporate plant-based proteins into main dishes, such as black bean burgers or lentil curry. Experiment with different cuts of meat to discover new flavours and textures. Include dairy or fortified plant-based milk alternatives to meet calcium and vitamin D needs. Try incorporating a variety of nuts and seeds into salads, yoghurt, or as standalone snacks.

3. Include Essential Herbs And Spices

Grow your herbs at home for a convenient and fresh supply in your kitchen. Consider the antioxidant properties of herbs like oregano and thyme when seasoning meals. Turmeric, known for its vibrant colour, can appeal visually to your dishes. Use citrus zest to add flavour without additional sodium or calories.

Also Read: Happy Herbs: Types And Health Benefits 

4. Avoid Excess Calories In A Single Meal

Practise the 80/20 rule, focusing on nutritious choices 80% of the time and allowing indulgences 20% of the time. Eat mindfully by savouring each bite and enjoying the sensory experience of your meals. Include a variety of textures in your meals, such as crunchy vegetables or chewy whole grains, to increase satisfaction. Plan balanced snacks between meals to maintain energy levels and prevent excessive hunger.

5. Try Steaming Instead Of Frying Methods

Invest in a steamer basket for an easy and effective way to steam vegetables. Experiment with different seasoning blends when steaming to add flavour without excess calories. Consider marinating proteins before steaming to enhance taste and tenderness. Steam foods like dumplings or fish on parchment paper to lock in moisture and flavour.

6. Journalise Your Meals In Advance

Include a variety of colours on your plate to ensure a diverse range of nutrients. Plan meals that align with your daily activities, incorporating energy-boosting options before workouts. Make a note of food allergies or sensitivities to tailor your meal planning accordingly. Share your meal plans with a friend or family member for added accountability and support. 

Essential Nutrients vs. Non-Essential Nutrients

Note the difference between essential and non-essential nutrients for reference: 

Essential Nutrients

Non-Essential Nutrients

Key Differences



Essential nutrients, like vitamins, are crucial for normal body functioning. Non-essential nutrients, such as caffeine, are not necessary for basic bodily functions.


Dietary Fibre

Essential minerals play a vital role in various physiological processes, while non-essential nutrients like dietary fibre provide additional health benefits.


Flavouring Agents

Proteins are essential for tissue repair and growth, serving as building blocks for muscles and organs. Flavouring agents, though adding taste, do not contribute essential elements to the body.


Food Additives

Essential fats are necessary for energy storage, hormone production, and nutrient absorption. And, food additives may enhance flavour or appearance but lack nutritional significance.


Artificial Sweeteners

Carbohydrates are a primary source of energy essential for bodily functions. Artificial sweeteners, while providing sweeteners, are considered non-essential.

The Final Say

These tips cover various aspects of nutrition, from reducing unhealthy components like added sugars and salt to promoting diversity in protein sources and incorporating flavorful herbs and spices. Additionally, being mindful of portion sizes and choosing healthier cooking methods contribute to overall well-being. Planning meals in advance through journaling is a proactive approach to maintaining a balanced and nutritious diet.


1. What are the most important vitamins and minerals for overall health?

The essential vitamins and minerals for promoting overall health include:

  • Calcium

  • Iron

  • Vitamin A

  • Vitamin D

  • Vitamin B12

  • Vitamin C

  • Folate

  • Zinc

  • Magnesium

2. What are the essential nutrients for hair growth?

Some important nutrients for hair growth include:

  • Iron

  • Vitamin C

  • Zinc

  • Biotin

  • Vitamin A

  • Vitamin D

  • Protein

  • Vitamin E

  • Fatty acids

3. Why are nutrients important?

Nutrients are important in to following ways:

  • Vital for bodily functions

  • Facilitates growth and development

  • Essential for health maintenance.

  • Energy provision

  • Regulation of bodily functions

  • Cellular repair and maintenance


About ToneOp

ToneOp is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp. 

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