7 Essential Nutrients for Optimal Health

7 Essential Nutrients for Optimal Health

What would you say are the top nutrients for optimal health? While there are varying opinions on nutrition and supplements, some nutrients are essential for a strong immune system. 

Consider these seven powerful nutrients to strengthen your immune system:

Omega-3 Fatty Acids 

Omega-3 Fatty Acids, especially those found in certain seafood and high-quality supplements, offer numerous potential health benefits. 

There are three primary types of Omega-3 Fatty Acids: 

• Alpha-linolenic acid (ALA), predominantly found in plant oils 
• Eicosapentaenoic acid (EPA), present in cold water fatty fish like salmon 
• Docosahexaenoic acid (DHA), present in fish and other seafood

ALA and linoleic acid are essential fatty acids that our bodies cannot produce independently. Therefore, we must obtain them from our diet. Although the body can convert ALA into EPA and DHA, this process is limited and mainly occurs in the liver.

The most effective way to boost levels of fatty acids is by consuming them directly from foods or high-quality dietary supplements.

These acids are essential building blocks of cell membranes and are particularly abundant in the retina, brain, and sperm cells. 

It is suggested that the benefits of consuming Omega-3 Fatty Acids include (but are not limited to): 

• Reduced risk of Coronary Heart Disease 
• Lower Triglyceride levels (a type of fat found in the blood)
• Less plaque build-up in arteries 
• Lower blood pressure 
• Reduced symptoms of Rheumatoid Arthritis (RA)
• 17% lower risk of depression with higher fish intake

Most research has focused on EPA and DHA from foods (e.g., fish) and dietary supplements instead of ALA from plant-based foods.

According to the Federal Government’s Dietary Guidelines, adults should consume at least eight ounces of different types of seafood (fish or shellfish) every week, including options with higher levels of EPA and DHA.

High-powered foods that contain Omega-3 Fatty Acids are:

• Ground Flaxseed
• Chia Seeds 
• Black Walnuts
• Edamame 
• Trout 
• Salmon 
• Herring 
• Tuna 
• Shrimp 

Understandably, not everyone enjoys eating fish, so fish oil supplements could be a viable alternative. 

Vitamin D

Vitamin D is a fat-soluble vitamin abundant in many foods and supplement forms.

An effective way to obtain it is through supplements, which are available in two types: Vitamin D2 (also known as “ergocalciferol” or pre-vitamin D) and Vitamin D3 (also known as “cholecalciferol”). Harvard T.H. Chan School of Public Health reports the Recommended Dietary Allowance for Vitamin D provides the daily amount needed to maintain healthy bones and normal calcium metabolism in healthy people. 

The appropriate quantity of Vitamin D to consume depends on a person’s age. The daily recommended intake for adults aged 19-70 is 15 mcg (600 IU).

Several food options are rich in vitamin D. Some examples are:

• Canned Tuna
• Swordfish
• Egg Yolk
• Fortified cereals
• Beef liver

Vitamin D is also produced in the skin through exposure to ultraviolet rays from sunlight. This results in the formation of Vitamin D3, which then requires the liver and kidneys to convert it into its active form. Try to get 20-30 minutes of sunlight exposure each day during mid-day (although this may be difficult depending on your location worldwide).

Note: People with darker skin tend to have lower blood levels of Vitamin D because the pigment (melanin) acts like a shade, reducing vitamin D production. 

Vitamin C

Vitamin C is a water-soluble vitamin not well stored in the body. This powerful antioxidant should be consumed daily as part of a healthy diet. 

Vitamin C is vital for individuals seeking to boost their immune system or facilitate post-workout recovery. This super-nutrient is essential in maintaining healthy bodily functions a cellular level. It’s necessary for producing collagen, a fibrous protein found in connective tissue, and it protects against free radicals generated when cells are exposed to environmental toxins or chemicals.

Although fruits and vegetables are the primary sources of this super nutrient, you may be surprised by some foods high in Vitamin C.

Here are some powerful, Vitamin C-packed foods you can include in your diet:

• Tomatoes 
• Spinach 
• Brussel Sprouts 
• Bell Peppers 
• Cauliflower
• White Potatoes
• Papaya 
• Fortified Orange Juice 

Consuming more than the Recommended Dietary Allowance is unnecessary for someone who is generally healthy. High doses of Vitamin C are also not required as the body excretes excess through urine once the tissues are saturated. In both supplement and food forms, absorption rates are similar for the average person.

Amino Acids 

Everyone learned in science class that amino acids are the building blocks of protein and essential for tissue growth and repair. Our bodies contain numerous proteins, each with a specific function and composed of a unique sequence of amino acids. These sequences dictate the protein’s shape and function within the body.

 There are 20 different types of amino acids, with nine considered necessary as the body cannot produce them and must be obtained through the diet. 

The 9 Essential Amino Acids table identifies the amino acids and their general functions. It’s fascinating to see how each one plays a unique role in the human body.

9 Essential Amino Acids

Histidine	immune function, digestion, sleep, and sexual function
Isoleucine	muscle metabolism and immune function, helps make hemoglobin and regulate energy
Leucine	grows and repairs muscle tissue, heals wounds, and regulates blood sugar levels
Lysine	produces hormones and energy
Methionine	helps with the absorption of essential minerals, including zinc and selenium
Phenylalanine	production of chemical messengers, including dopamine, epinephrine, and norepinephrine
Threonine	role in collagen and elastin, fat metabolism, and immune function
Tryptophan	helps make a brain chemical (neurotransmitter) serotonin (regulates your mood, appetite, and sleep)
Valine	muscle growth, tissue regeneration, and making energy

Source: Cleveland Clinic

Examples of foods that contain all 9 essential amino acids include:

• Meat (poultry, beef, pork) 
• Fish 
• Eggs 
• Dairy Products 
• Quinoa 
• Buckwheat 
• Soy (whole sources like tofu contain all 9)

Great news! A balanced diet can provide all nine essential amino acids; the body naturally produces the remaining amino acids. 

Magnesium 

Discover the power of magnesium! This essential mineral is key to the proper functioning of numerous bodily processes. From muscle health, including the heart, to regulating blood pressure, magnesium plays a critical role. It also contributes to energy production and maintaining healthy bones. Research from the National Health and Nutrition Examination Survey (NHANES) data shows that higher intakes of magnesium from food or supplements are associated with significantly reduced risks of Vitamin D deficiency. According to The Nutrition Source, enzymes that produce and break down Vitamin D require magnesium.

Magnesium is naturally present in many foods, including leafy green vegetables, nuts, and whole grains.

When planning a trip to the grocery store, consider adding magnesium-rich foods to the shopping list. By making this simple change, you can significantly improve your overall health and well-being.

Remember to keep an eye out for these nutrient-dense foods during your next food shopping event: 

• Oatmeal, Instant/Whole Oats
• Peanut Butter
• Pumpkin Seeds 
• Beef
• Lentils 
• Brown Rice
• Cashews 
• Yogurt 
• Salmon
• Banana
• Raisins
• Milk

If you have a magnesium deficiency or particular health issues, it may be necessary to supplement your magnesium intake. However, consult a healthcare provider before beginning any new supplement routine.

Zinc 

As the sixth most beneficial nutrient in this blog post, zinc is arguably one of the most important. It is a mineral that plays a vital role in various bodily functions. Zinc is present in cells throughout the body and helps the immune system combat harmful bacteria and viruses. Additionally, it aids in the production of DNA (the genetic material in cells) and proteins. Zinc is particularly important for proper growth and development during pregnancy, infancy, childhood, and adolescence. 

Foods high in all-powerful zinc include: 

• Meat. Meat. And more meat. 
• Shellfish 
• Mushroom
• Spinach 
• Broccoli 
• Blueberries 
• Avocado 
• Pumpkin Seeds 
• Hem  Seed  
• Garbanzo Beans 

Zinc supplements may also be beneficial for individuals who are at risk of deficiency.

Iron

Iron is a component of Hemoglobin, a protein found in red blood cells. Hemoglobin is responsible for transporting oxygen from the lungs to all body parts. Low levels of iron in the blood can lead to fatigue due to a shortage of red blood cells that transport oxygen. 

Iron from food comes in two forms, heme and non-heme. Heme is found only in animal flesh like meat, poultry, and seafood. Non-heme iron is in plant foods like whole grains, nuts, seeds, legumes, and leafy greens. 

This important mineral is stored as ferritin (in the liver, spleen, muscle tissue, and bone marrow). It is delivered throughout the body by transferrin (a protein in blood that binds to iron). Children must get enough iron in their diets, especially if exposed to toxins such as lead. Lead and iron bind to transferrin which absorbs the metals into the bloodstream. If children are deficient in iron or anemic, the transporter protein increases activity, carrying lead through the body instead. 

The following foods are rich in iron:

• Dark Poultry Meat
• Lean Meats 
• Fortified Cereal 
• Oatmeal 
• Lentils
• Beans
• Peas 
• Potatoes
• Leafy Greens (for the occasional kid-salad connoisseur)
• Raisins 
• Coconut Milk
• Nuts 
• Tofu
• Eggs
• Dark chocolate (at least 45%)

Many different types of over-the-counter supplements are available, but it is recommended to seek advice from a doctor to select the best iron supplement. 

As this blog post focuses on developing a strong immune system, it’s important to note that Vitamin C enhances the uptake of non-heme iron, which is present in plant-based foods like leafy greens.

Drinking a small glass of 100% fruit juice or including a Vitamin C-rich food with meals can help boost iron absorption.

Contact a trusted health provider if you’re uncertain whether to start incorporating supplements or focus on consuming more nutrient-rich foods. Chatting with a nutritionist or a medical/holistic practitioner might be a good idea. They can give you some great advice and set you up for success.