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Essential nutrients to keep your family healthy

A healthy family is a happy family. No family wishes to be unhealthy that is why families need to keep themselves healthy. Most families resolve to active physical fitness to keep themselves healthy while others resolve to eat well-balanced food and also taking food supplements alongside. 

In this article, we will look at some essential nutrients families need to keep themselves healthy. Nutrients are a combination of food essentials to life and health while providing building and repairing our bodies for repairs and growth, giving us energy, and also providing the body with needed substances that help to regulate chemical processes in the body. 

There are six major nutrients the body needs to do the above. These include; water, fats, protein, carbohydrates, vitamins and minerals. 

WATER; It’s a very important nutrient because it is needed in a large amount which exceeds the body’s capacity to produce it. Water helps the body in digestion, transportation, absorption, eliminating waste products in the body, and dissolving nutrients.

Babies from 0 to 6 months need 0.7L a day from breast milk or formulae, 7-8 months needs about 0.8L a day from breast milk, formulae, and other liquid foods. Children from 1-18 years old need about 1.4L to 2.2L a day. Adults from 19-70years need at least 2.8L a day. 

FATS; This helps the body to absorb vitamins and also helps the body build cell membranes while serving as insulate for the nervous system. When we consume oil, butter, avocados, and others, they provide the body with enough fats. 

PROTEIN; this plays a very important role in the body. It helps to fuel your body and also carries oxygen all over your body in your blood. It helps the antibodies in your system to fight off illness and infections to keep you healthy. Children under 4 needs about 13grams, children from 4-8 years need 19grams, children from 9-13 years need 34 grams, women and girls 14 years and over need 46 grams, boys 14 to 18 years need 52 grams, and men from age 19 and over need about 56 grams of protein. 

CARBOHYDRATE; they are part of the three macronutrients alongside protein and fat. They provide the body with the right amount of energy it needs. Carbohydrates are in three folds; starches, fiber, and sugar. And can be found in the following foods; whole grains, fruits, legumes, and milk products. Although carbohydrates provide the body with great nutrients, excessive intake can lead to high blood sugar and unwanted weight gain.

VITAMINS AND MINERALS; these two nutrients help the body a lot by performing hundreds of roles. These are also known as micronutrients because the human body needs just a little bit of them to function but the failure to get them can bring about diseases. Vitamins and minerals help the body to shore up bones, heal wounds and serve as a bolster for the immune system. 

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