Six Essential Nutrients For Health 

No matter how you look at food and nutrition the truth is that  every person on the face of the earth needs these six nutrients to be healthy. 

The amounts each individual needs varies but everyone needs these six nutrients to stay healthy . 

1. Protein: Protein is needed for growth and for healing. Any extra is used as energy. Protein is made up of 12 essential amino-acids. Soy is the only plant-based food that contains all the amino-acids. Cheese and other dairy products also contain them. Other foods containing protein are nuts,seeds,grains and pulses. They are good sources of protein but don't contain all the amino-acids. 

2. Fats: Fats are required for energy;fat-stores help the you maintain body heat. Foods that contain fat also include the fat-soluble vitamins, A, D, E and K.  Fats are also important to many body functions. However, most people eat the wrong kinds of fat or too much fat. 

Carbohydrates: Carbohydrates are the body's main source of energy. It comes in two forms; starches and sugars. There are refined and unrefined versions. Refined sugars are found in soft drinks, cakes and cookies. Unrefined sugar is found in fruits,vegetables and juices. Refined starches are found in white flour,bread,rice and pasta as well as processed breakfast cereals. Unrefined starches are found in potatoes,pulses and dried beans ,whole grain cereals,bread and flour . In all cases unrefined is the most nutritious. 

Vitamins: Vitamins are essential for growth and for the healthy  maintenance of the body. There are two types: fat-soluble and water-soluble. Water-soluble vitamins are the B vitamin group and vitamin C. They cannot be stored in the body,  so it is important that you eat foods containing these every day. These vitamins are easily dissolved in water and destroyed by heat, so be careful when preparing foods rich in Vitamin C. Don't over cook them or leave them immersed in water for too long. Fat- soluble vitamins are A,D,E and K. They need food and fats to be processed by the body. 

Minerals: Calcium and iron are the two  essential minerals. Calcium is needed for strong bones and teeth; iron for healthy bloo-cells and muscle growth. Calcium-rich foods are milk and cheese,dried fruit,bread,flour,pulses and some green vegetable. Iron is mainly found in egg-yolks,whole grain cereals,green leafy vegetables and chocolate. 

Water: It is vital that you maintain your fluid levels with regular drinks. However, water is really the only drink that will satisfy your body's need for fluid. Other drinks just don't cut it. Try to drink at least 6 8 oz. glasses a day. Although it does depend on your size and job. 

Vitamin A promotes growth and healthy skin and teeth enamel and good eyesight.

Sources: apricots,whole milk and eggs, carrots,oranges,tomatoes,dark-green vegetables, margarine,lentils. 

Vitamin B group, covers a large number of different B vitamins. They are necessary aids for digestion, for maintaining a healthy nervous system and for changing food into energy.

Sources: B-group vitamins are found together in many foods, but a vegetarian's main complete source is yeast extract. Other souces are: eggs,whole grain cereal,bananas, potatoes,nuts and dried beans. 

Vitamin C is essential for growth and healing and it must be present if the body is to absorb iron properly.

Sources: all fruits and vegetables; the best being citrus fruit, kiwi,blackcurrants, cranberries,strawberries, tomatoes,green vegetables, peppers,potatoes and cauliflower. 

Vitamin D works with calcium to create healthy bones and teeth.

Sources: oils,eggs,margarine. 

Vitamin E is necessary for the composition of body cells. It also helps to maintain and create new red blood cells.

1/4- 2/3 nuts, 1 cup water, 1/4 teaspoon pure vanilla extract(optional) 1 teaspoon honey or agave or maple syrup or you can omit thesweetener.

Raw nuts contain live enzymes and more vitamin E than toasted nuts.