What are the 6 Essential Nutrients?

Most of us know to some degree the nutrients that our bodies need to function at their best, but knowing exactly what the six essential nutrients are that your body cannot make in sufficient quantities on its own empowers you to ensure you are getting them in your diet. These nutrients are vital for growth, repair, energy, immune function, and overall health.

The 6 Essential Nutrients

1. Carbohydrates

• Function: Your body’s primary source of energy, especially for the brain and muscles.
• Types: Simple (sugar) and complex (starch and fiber)
• Best sources:
  • Whole grains (oats, quinoa, brown rice)
  • Fruits and vegetables
  • Legumes
  • Starchy veggies (sweet potatoes, squash)
  • Avoid excess refined sugars (white bread, soda)

2. Proteins

• Function: Build and repair muscle, skin, enzymes, hormones, and immune cells.
• Made up of amino acids, some of which are essential and must come from food.
• Best sources:
  • Lean meats (chicken, turkey, beef)
  • Eggs and dairy
  • Fish and seafood
  • Plant-based options: tofu, lentils, chickpeas, quinoa, tempeh, edamame
• General intake: ~0.8–1.6g of protein per kg body weight, depending on activity level

3. Fats

• Function: Energy reserve, hormone production, brain health, absorption of fat-soluble vitamins (A, D, E, K)
• Types:
  • Healthy fats: unsaturated fats (olive oil, nuts, seeds, avocados, fatty fish)
  • Limit: saturated and trans fats (fried foods, processed snacks)
• Essential fatty acids: Omega-3 and Omega-6, found in flaxseeds, walnuts, and salmon

4. Vitamins

• Function: Regulate metabolism, immunity, and cell function
• Two categories:
  • Fat-soluble (A, D, E, K): stored in the body
  • Water-soluble (B-complex, C): need to be replenished daily
• Best sources:
  • A variety of fruits and vegetables
  • Whole grains
  • Lean proteins and dairy
  • Sunshine (vitamin D)
  • Some people may need supplements (e.g., B12 for vegans, D in low sunlight areas)

5. Minerals

• Function: Bone strength, nerve function, fluid balance, and muscle contraction
• Major minerals: Calcium, potassium, magnesium, sodium
• Trace minerals: Iron, zinc, iodine, selenium
• Best sources:
  • Leafy greens, nuts, seeds, legumes
  • Dairy or fortified alternatives
  • Seafood and meats
  • Whole grains

6. Water

• Function: Essential for every process in your body—digestion, temperature regulation, detoxification, nutrient transport
• Dehydration impairs physical and mental performance
• Best sources:
  • Water, herbal teas, and broth
  • High-water foods: cucumbers, watermelon, celery
• General guideline: ~2.7–3.7 liters/day (from all sources), but needs vary

How to Ensure You’re Getting Enough

1. Eat a Wide Variety of Whole Foods

• Include colorful fruits and vegetables at every meal
• Choose whole grains over refined carbs
• Mix plant and animal proteins
• Incorporate healthy fats from nuts, seeds, and fish

2. Avoid Overly Processed Foods

• Many are calorie-dense but nutrient-poor
• Check labels for added sugars, unhealthy fats, and sodium

3. Stay Hydrated

• Drink water consistently throughout the day, not just when you’re thirsty

4. Consider Smart Supplementation

• Based on lifestyle, age, or dietary restrictions:
  • Vegans: B12, D, Omega-3
  • Postmenopausal women: Calcium and D
  • People in low-sunlight regions: D
  • Athletes: Magnesium, electrolytes

5. Track or Plan

• Use apps like Chronometer or MyFitnessPal to check if you’re meeting your micronutrient needs
• Keep a simple food journal if you don’t want to track numbers

You don’t need to micromanage every nutrient, but you do need balance and variety. Incorporating all six nutrients into your diet will set you up to look and feel your best.   If your plate is filled with whole foods in their natural state, and you’re staying hydrated and active, you’re likely getting what you need.

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