A nutrient-rich diet will not only do wonders for your body it will make you look and feel better. Getting the most out of your food will improve your energy levels, your concentration, your mood, the condition of all of your organs that make up your body, including your skin. There are 6 essential nutrients for your body to function to it's full potential.

These include carbohydrates, proteins, fats, vitamins, minerals, and water. These nutrients perform at least one of three different functions:

1. Regulate metabolic processes
2. Provide energy
3. Build and repair tissues

Carbohydrates
There are many different types of carbohydrates, sugars, sugar alcohols, starches, and fibers. They are found in a wide variety of different food groups. Strength trainers may see carbohydrates as the enemy as they associate them with excess fat, endurance athletes, however use them as their main source of energy. Carbohydrates include foods such as whole grain breads, rice, pasta, some fruits and vegetables. It is recommended that 45-65% of your daily intake come from carbohydrates but this may vary depending on the individual and their needs. 

Protein
Proteins form the basis for all muscle tissue and is the major component of almost all enzymes. Enzymes are the little catalysts that keep all the processes in the body running smoothly. It's role is building and repairing but can back up as an energy source also. You can find protein in foods such as meats, eggs, dairy and nuts. It is recommended that 10-35% of total daily intake come from protein. 

Fats 
It was commonly thought that increased dietary fat leads to increased body fat, which leads to obesity and other chronic diseases. Research has shown that this is not exactly the case and have identified that there are actually two type of fats. There are unhealthy fats and healthy fats. The four major dietary fats in the foods we eat include saturated fats, trans fats, monounsaturated fats, and polyunsaturated fats. The unhealthy fats are saturated and trans fats which tend to be more solid at room temperature (like a stick of butter). The healthy fats are monounsaturated and polyunsaturated fats and tend to be more liquid (like oil). It is recommended that fats take up about 20-35% of our daily intake but this will differ depending on a person's goals and health situation. 

Vitamins
Vitamins are crucial to the proper functioning of the body, and you need them in varying quantities. You can get your daily dose of vitamins from a wide variety of food though often our daily diets fail to meet the daily requirement. There are 14 vitamins that you should be aware of, and they are classified as either fat-soluble (excessive amounts can be stored) or water-soluble (excessive amounts will be excreted).

Minerals
Minerals, much like vitamins, are needed in relatively small amounts, but they are important. You get minerals from eating plants, animals, and from drinking water. You can benefit from a constant source of minerals as the body is quick to excrete them.

Water
We simply cannot survive without water. it is vital it is to our overall health and well-being. Water makes up about 50-60% of total body weight. People with more lean muscle mass will have a higher body water content than those with a higher body fat percentage. We can drink to consume our water but you can also get it from fruits and vegetables. We lose alot of water just through daily activity so it is important to replace it on a regular basis. The recommended daily intake is 1-2litres. 

Get all of the above and you will be looking and feeling great!

Angela Saville
Savvy Fitness