5 healthy snacks that consist of all the nutrients

Nutrients

Nutrients are compounds that are present in our foods, which are essential to life and health, providing us strength, energy, helping in the repair and growth of our body, and regulating chemical processes within our body.

Snacks that consist of all the nutrients are:-

  1. A dish which has garlic, potatoes, and Kale
  2. Healthy smoothies
  3. Coconut Water
  4. Salmon
  5. Dark chocolate, 1/2 cup chia pudding, or fruit

To stay fit and healthy, we should take the right amount of all six nutrients at the appropriate time, and according to your requirements, you can manage the intake of the nutrients.

Nutrients are essential for our well-being. Therefore, to stay healthy, we should consume all the required nutrients. Thus, even dietitians and nutritionists advise having nutrients rich diet.

But the question is that “Why are nutrients essential for our body?”. So let’s check that out.

Let’s see why these nutrients are essential for us.

Types of nutrients

Types of nutrients are as follows:-

Protein

Protein is the building block of our body, from hair to bones to skin to nails; everything contains protein. It is present in nuts, chicken, eggs, seafood, and seeds. 16% of our body weight is composed of proteins.

The protein which we intake changes its form and gets converted into its different forms. The modified forms of protein help us in:-

  • Fighting with bacterias and viruses that try to get in our bodies.
  • It helps in cell division.

These proteins are chains of Amino acids bound with peptide bonds with one another. There are many amino acids, but our body accepts only 20 amino acids to make different protein types.

The few Amino Acids are as follows:-

  • Alanine
  • Arginine
  • Asparagine
  • Aspartic Acid
  • Cysteine
  • Glutamic Acid
  • Glutamine
  • Glycine
  • Histidine
  • Isoleucine
  • Leucine and many more

Even these Amino Acids get further bifurcated into:-

Non-Essential

We get these non-essential amino acids from foods, or we can make them ourselves as well.

Conditionally Essential

Our bodies are capable of making them, but only the ones who are in good condition. We cannot make these if we are starving or inborn.

Essential

These are the ones which we can only get from foods.

Minimum Requirement of protein as per WHO

Age Protein Intake
1-3years13g
4-8years19g
9-13years34g
14+46-52g
19+56-60g
Minimum protein requirements to avoid a progressive nitrogen loss

Pregnant women and older people may require more protein than mentioned in the table. Moreover, these protein intakes are according to an average healthy person.

For more information on protein. You may refer to this video.

Carbohydrates

Carbohydrates are macronutrients, organic compounds found in foods and living tissues. They are the most abundant organic substance in nature. Carbohydrates are further categorized:-

Simple carbohydrates/Monosaccharides

  • Glucose
  • Fructose
  • Galactose

Combination of these sugars make:-

  • Lactose
  • Maltose
  • Sucrose

Our body uses carbohydrates in a simple form. Even complex carbohydrates get broken down into simple then those carbohydrates are used.

Complex Carbohydrates

Complex Carbohydrates are further categorized:-

Oligosaccharides

Carbohydrates with 3-10 strings of linked sugars.

Polysaccharides

Polysaccharides carbohydrates have ten above strings of linked sugars.

The moment carbohydrates are consumed, then the pancreas secrets a fluid called insulin. Insulin helps in sugar management. First, it prompts our muscle and fat cells to let glucose in, and then sugar turning into energy starts.

  • Excess carbohydrate intake may lead to insulin resistance. Insulin resistance at a later stage may lead to high blood pressure, high blood pressure and may lead to cardiovascular disease, etc.

Minimum intake

It should constitute 45-65% of your daily consumed calories.

For more information, you may refer to the undermentioned video.

Fats

Fats are not considered an essential part of a healthy diet, but recent research shows that they are. Benefits of fats are:-

  • They help in balancing your blood sugar.
  • It reduces the risk of heart diseases, type 2 diabetes, may lower the risk of arthritis and cancer.
  • Fats give the taste and texture to our foods.
  • A significant source of energy.
  • Critical to cells and tissues.
  • It helps in absorbing vitamins.

Layers of fats

  • Glycerol (sets of glycerol make monoglyceride, diglyceride and triglyceride)
  • Fatty acid (when the chain has only a single bond, then it makes saturated fatty acids, when it has a double bond, then it makes unsaturated fatty acids)

Types of Fats

  • Omega-3 fatty acids
  • Omega-6 fatty acids
  • Omega-9 fatty acids

Benefits of Fats

  • Polyunsaturated fats help lower blood pressure.
  • Polyunsaturated fats help in reducing total & LDL cholesterol which results in lower heart disease.
  • Long-chain omega3 helps lower plasma triglycerides.

Daily Intake

It should constitute 20-35% of your daily consumed calories.

For more information, you may refer to the undermentioned video.

Vitamins

Vitamins are nutrients/ organic compounds which we need in small quantity. We get these vitamins through the food which we eat as our body can not produce them. Vitamins are also known as:-

  • Builders of our bodies
  • Defender of our bodies
  • Maintenance workers of our bodies
  • Muscle and bones maker
  • Healer as it helps in healing wounds.

Types of vitamins

There are 13 vital vitamins that our body needs to work.

  • Lipid-Soluble like Vitamin K goes into the intestine through the stomach; then protein helps them get into the bloodstream and move.
  • Water-Soluble like Vitamin C & B get into our bodies through the bloodstream and can move freely.

Vitamin’s uses and their daily value

VitaminUsesDaily Value
Thiamine (vitamin B1)
It helps in energy metabolism, essential for nerve function1.4 mg
Riboflavin (vitamin B2)
Important for vision and skin health.1.6 mg
Niacin (vitamin B3)
Essential for the nervous system, digestive system, and skin health.18 mg
Vitamin B5 (patothenic acid)
Part of an enzyme needed for energy metabolism.6 mg
BiotinPart of an enzyme needed for energy metabolism.30 µg
Pyridoxine (vitamin B6)
Part of an enzyme needed for protein metabolism helps in making RBC’s (Red Blood Cells)2 mg
Folic AcidPart of an enzyme needed for making DNA, new cells, and RBC’s400mcg
Cobalamin (vitamin B12)
Part of an enzyme needed for making new cells and important for nerve functions.6 µg
Ascorbic acid (vitamin C)
Part of an enzyme needed for protein metabolism and antioxidants.75 mg
Vitamin A Needed for the immune system, bones, teeth, skin, vision, and immune systems.600 µg
Vitamin D
Vitamin D is required for the absorption of the calcium which gets stored in bones 5 µg
Vitamin E
Protect cell walls and antioxidants.10 mg
Vitamin K
Needed for proper blood clotting.80 µg

For more information you may refer to the undermentioned video.

Minerals

Minerals are also known as essential minerals, which are inorganic solid substances present in nature.

Benefits

There are many benefits of minerals well some have been undermentioned for your reference.

  • Supporting the body
  • Strengthening bones
  • Calcium helps with nerve signal transmission
  • Maintaining blood pressure
  • Muscle contraction and relaxation
  • Iron helps in making RBC’s and hormone creation
  • Zinc helps in healing wounds and boosts our immune system.

Our body absorbs almost all the minerals except iron in its free form.

Types of minerals

There are a total of 16 essential minerals divided into two groups, and those are as follows:-

Macro-Minerals

The recommended intake of these minerals is somewhere around 100mg. Example- Calcium, Magnesium, Chloride, Sodium, Phosphorus, Potassium, Sulfur.

Micro-Minerals

The recommended intake out of these nine minerals is Iodine, Iron, Selenium, and Zinc. The rest of the minerals are Chromium, Copper, Fluoride, Manganese, Molybdenum.

For more information about minerals, you may refer to the undermentioned video.

Water

Water or H20 is present everywhere, from soil to living beings to the sky. We can live without the rest of the nutrients for several days, but you won’t be able to live without the intake of water.

Somewhere 55-60% of a grown-up body constitutes water, whereas babies are around 75% water. Most of the organ’s significant portion consists of water. Water is the healthiest hydrating source.

Benefits of water intake:-

  • Helps in lubricating and cushioning joints
  • Regulate temperature
  • Nourishes the brain and spinal cord.

To know more about the benefits of water

Minimum Intake

Well, it all depends upon the individual to individual depending upon their weight and environment. For example, it is 2-2.7litres a day; for men, it is 2.5-3.7 liters.

Now, as we know all the nutrients, we will move forward on the snacks and food that constitute all the nutrients.

5 healthy snacks that consist of all 6 nutrients

  1. A dish which has garlic, potatoes, and Kale

All 3 of them are rich in nutrients.

Garlic is rich in Vitamin C, B1 & B6, calcium, potassium, copper, manganese, selenium, and sulfur compounds such as allicin.

It also helps in pushing down blood pressure and LDL cholesterol. It has many properties that reduce the risk of heart diseases down the line.

Potatoes are rich in potassium, magnesium, iron, copper, manganese, Vitamin C, and vitamin B.

If you allow potatoes to cool down post-cooking, they will develop resistant starch, a fiber-like substance with many benefits.

Kale out of all the leafy greens, Kale is the best.

VitamUnit
Vitamin C200% of the RDI
Vitamin A300% of the RDI
Vitamin K11000% of the RDI
Fiber2grams
Protein3grams
Calories50calories
A 100gram of Kale contains

2. Smoothies

Smoothies sweetened with natural sweeteners, fruits, honey, and green leafy greens can make it sweet and fill it with proteins and healthy fats.

It will be high in fibers, vitamins, minerals, and probiotics. Ingredients:-

  • Yogurt
  • Spinach
  • Banana
  • A scoop or two of protein powder.
  • Milk

3. Coconut Water

1cup of coconut water. We need nutrients, but to absorb them, we need water. Henceforth, coconut water would give you antioxidants, electrolytes, and nutrients like potassium, magnesium, Vitamin C, and calcium.

4. Salmon

Salmon and other fatty fishes like salmon are a great source of Omega 3 fatty acids.

100grams of salmon contains:-

  • 2.8grams of Omega 3-s
  • High-quality animal proteins
  • Many minerals and vitamins
  • Magnesium, Potassium, Selenium
  • Vitamin B

Salmon helps in the well-being of an individual and lowers the risk of many serious diseases.

5. Dark chocolate, 1/2 cup chia pudding, or fruit

The last food on the list should be a desert. Henceforth, dark chocolate. Good dark chocolates have at least 70% cocoa.

It is rich in fiber, iron, magnesium, copper, manganese, and many antioxidants.

These were the 5 snacks that provide all the 6 nutrients.

For healthy proper meals that cover all the required nutrients, go through the blog- Meals that cover all the nutrients.