These Essential Nutrients Will Help You Stay Fit -
These Essential Nutrients Will Help You Stay Fit
Posted 19 Apr 2017 11:01 AM

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It is important to eat well balanced and nutritious meals for a healthy and fit life. However, while we hear the word ‘nutritious’ so often, many of us do not know why nutrients are so important. The human body cannot function without essential nutrients like proteins, vitamins and minerals. “The human body is complex and is a remarkable machine that performs an unimaginable number of processes continuously every second, allowing it to sustain life on a day-to-day basis,” says Nutrition and Fitness expert Ekta Vermani Tandon.

Nutrients are required to carry out basic body tasks such as regulation of metabolic functions, providing energy to the body and building or repairing tissues and cells. Ms. Tandon breaks it down and lists out the nutrients we need to incorporate into our daily diet which includes proteins, vitamins and minerals. She also lists out various vital supplements like B12 vitamin, fish oil and fibre which help regulate weight and stay fit.


Experts around the world believe that a person cannot survive without two things- water and proteins. Here are the reasons why proteins are so crucial.

Proteins help in building and repairing body tissues. It also serves a source for energy
Proteins act as a major building block of all muscle tissues
Proteins are a major component of almost all enzymes within our bodies
Since our body cannot manufacture important amino acids like isoleucine, leucine, valine, histidine, lysine, or serine, these must be acquired from food.

Protein requirements vary according to age, body size and daily activity levels. Ms. Tandon recommends that we calculate our daily protein needs at 0.8grams of proteins per kilogram of body weight. Active individuals may need more protein.

Important sources of protein include milk, seafood, beans and eggs and yogurt


Vitamins are an essential part of a healthy body and have the following benefits.

Vitamins help in energy production
Serve as an antioxidant shield
Help in blood formation
Eat a well-balanced diet for your daily requirements of vitamins and if that is not enough then supplement your diet with vitamin-rich products.

There are 14 types of essentials vitamins in our body and they can be divided into two categories- fat soluble and water soluble. Fat soluble vitamins like A, D, E, and K are stored by the body, while water soluble vitamins like choline, vitamin C, biotin, folate, niacin are excreted by our body in case there is an excess.


Minerals like calcium, iron, phosphorous, zinc, magnesium, potassium, sodium, and iodine are needed by our body. Minerals can be acquired from vegetables, meat and water. As these minerals are flushed out easily from our bodies, it is important to replenish them constantly.

Sources of minerals include whole wheat bread, green vegetables, chicken, milk, etc.

Supplements For Fitness Goals

Apart from the essential nutrients listed above, Ms. Tandon recommends supplements like vitamin B12, fish oil and fibre to lose weight and get fit.

Vitamin B12 is a water soluble vitamin that helps in the creation of red blood cells and assists the body to use calories optimally. It also supports energy production by converting food into energy. It is usually found in animal foods such as fish, chicken and beef.

Fish oil is an excellent source of Omega 3 and helps in weight control by boosting the metabolism of dietary fats and cholesterol. Fish oil also helps is keeping the immune system strong.

Fish oil supports joint mobility and flexibility of the body and enhances exercise performance which helps us reach our ultimate fitness goal.

Lastly, make sure to consume lots of dietary fibre to keeps your weight under control.


Nutritionist Tandon warns about intake of these nutrients in excess. Following are some tips an individual must keep in mind when consuming nutrients and supplements.

External supplements cannot replace a healthy diet.
An overdose of some nutrients can also be toxic.
Not all natural supplements are beneficial for your body.
Consult a dietician or nutritionist for proper supplement usage.

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