Key Essential Nutrients for Body Function

Essential Nutrients for Optimal Body Function

The human body needs very specific nutrients to perform the vital functions in the maintenance of optimal health. Some of these nutrients are called essential because they cannot be synthesized by the body and must be obtained from outside sources..Anestimated ninety nutrients have been established as essential, although with continued research this number grows. These essential nutrients include minerals, vitamins, amino acids, and fatty acids. Essential nutrients have vital roles in numerous biological processes, such as growth, development, immunity, metabolism, and energy production. Here we will examine how the body can synthsize some of these nutrients under specific conditions, but not enough to meet fundamental requirements in the maintenance of health. An overt deficiency of essential nutrients can lead to specific health problems, such as anemia, scurvy, rickets, beriberi, pellagra, and kwashiorkor, whereas a sub-optimal level is associated with the prevention of, as well the treatment for numerous chronic degenerative conditions, such as cardiometabolic diseases and disorders..

This chapter explores the essential nutrients required for optimal human body function. It describes the importnace of the approximately ninety essential nutrients, including sixty minerals, sixteen vitamins, twelve amino acids, and two essential fatty acids, as well as dietary sources.. The chapter further discusses the body’s ability to and limitations in producing these nutrients and the potential health implications of nutrient deficiencies.

Table of Content

Introduction

Overview- Essential Macronutrients and Micronutrients for The Human Body

What nutrients Does the Human Body Need?

Macronutrients

Carbohydrates

Protein

Fat

Micronutrients

Phytonutrients

Minerals

Grains

Fiber

Herbs

Conclusion

Patient Testimonial

Introduction

The human body is a complex system that requires a wide range of nutrients to function effectively. Among these, about ninety are considered essential for maintaining optimal function REF. These encompass sixty minerals, sixteen vitamins, twelve amino acids, and two essential fatty acids. While the body can produce some vitamins, it cannot synthesize all the necessary nutrients it demands. This chapter aims to provide an in-depth understanding of these essential nutrients, their role in the body’s biological processes, and the potential health issues that can arise when these nutrients are deficient.

The Essential Macronutrients and Micronutrients for The Human Body

An acceptable macronutrient distribution range (AMDR) is a range of intake for each macronutrient that is associated with a reduced risk of chronic disease. REF On the other hand, sustainability is the ability to meet the needs of the present without compromising the ability of future generations to meet their own needs. REF

Macronutrients are nutrients that the body needs in a proportionately large amount of caloric intake. They include carbohydrates, proteins, and fats.

Carbohydrates: These are the body’s main source of energy. Human metabolismbreaks down carbohydrates into glucose, which is used by cells for energy production.

Proteins: These are essential for growth and repair body tissues. They are also necessary enzyme synthesis, hormone production, and a multitude of other essential metabolic processes..

Fats: Fats are a concentrated source of energy. They are essential for brain function, inflammation control, as well as absorption of certain vitamins.

Micronutrients, on the other hand, while also essential, are nutrients that the body requires in smaller concentrations. They include vitamins and minerals.

Vitamins: Vitamins are organic compounds that the body needs in small quantities for thousandes of roles in maintaining health. Examples include vitamin A for eye health, vitamin D for bone health, and vitamin C for immune function.

Minerals: Minerals are inorganic substances required by the body in small amounts for a variety of different functions. Minerals are involved in everything from bone health (calcium) to making sure your muscles and nerves work properly (magnesium).

The human body requires a balance of both macronutrients and micronutrients to function optimally. A deficiency in any of these nutrients can lead to health problems. Therefore, it’s important to consume a varied diet that provides a wide range of nutrients.

What Nutrients Does the Human Body Need? ²

The body has the ability to make some vitamins but cannot make all the necessary nutrients that it needs. When the body is missing these important nutrients, the performance of biological processes greatly declines, and greater health issues can result. REF-LPI

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Macronutrients ⁴

Macronutrients are the dietary elements that are needed in significant quantities to provide energy and vital components necessary for life.. They include fats, protein, and carbohydrates and these all have a significant role in the balancing act of providing the body with all the nutrients it requires. Different organizations have different recommendations on how much of each macronutrient humans should ingest for optimal health. (Venn, 2020) LPI The quality and quantity of the foods that contain these macronutrients also affect our health and the environment-this includes the growing, fertilization, transportation, processing, storage-as well as land sustainability of maintaining healthy ecosystems in order to maintain nutrient dense soils- and therefore nutrient-dense foods..

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The Importance of Carbohydrates in the Human Body ¹⁶

Carbohydrates are nutrients that are primarily composed of simple sugars and are important for many functions throughout the body such as the brain, kidneys, heart muscles, and central nervous system. For example, fiber is a carbohydrate that aids in digestion and helps initiate the ‘fullness’ feeling after consuming a meal. The body stores extra carbohydrates in muscles and liver for use when intake is low. A sudden low carbohydrate diet may lead to headaches, fatigue, weakness, difficulty concentrating, nausea, constipation, bad breath, vitamin, and mineral deficiencies, etc.. Carbohydrates are found in many foods-some healthier than others-including, bread, beans, milk, potatoes, pastas, soft drinks, and mostpackaged snack producst. The most common and abundant forms are sugars, fibers, and starches, which are found in many different foods. A starch is a type of carbohydrate that is made of many glucose units. (Venn, 2020)

Although simple carbohydrates are not necessary for a healthy diet, there are healthy sources of carbohydrates which include: unprocessed or minimally processed whole grains, vegetables, fruits, and beans. These carbohydrates promote health by providing the body with vitamins, minerals, fiber, and a host of important phytonutrients. Unhealthier sources of carbohydrates include white bread, pastries, sodas, and other highly processed or refined foods.. When it comes to health, weight loss, and healthy living it is best to avoid certain carbohydrates and instead focus on whole foods, such as vegetables and limited fruits.

Some examples of healthy carbohydrates include:

I. Sweet Potato

Sweet potato is a high-fiber vegetable that is one of the best sources of vitamin A. The high fiber content assists with gut microbiome diversity and lowering or maintaining blood pressure, blood sugar, and cholesterol levels. It also contains antioxidants and phytonutrients that protect cells from free radicals.

II. Quinoa

Quinoa is a health-promoting gluten-free seed that uniquely contains all 9 essential amino acids that must be obtained through the diet. It is also rich in several vitamins and minerals, including potassium and magnesium. Quinoa has a high level of protein, fiber, and also contains many vitamins and minerals.

III. Rice

Rice is primarily composed of carbohydrate, which makes up almost 80% of its total dry weight. Brown rice contains more fiber than white rice — 1.6 g per 100 g. (Burgess, 2017) The fiber and antioxidants in brown rice can be beneficial for gut health 5 REFS. Brown rice contains three distinct types of phenolics, which are antioxidants that occur naturally in plants. Rice is of the most consumed plant food in the world, is subject to genetic modification, and has been a known source of environmental food contamination in certain parts of the world. Knowing you rice source(s) can help make informed decisions for both you and the planet. REF

IV. Wheat

Wheat is a major source of energy and is one of the biggest staple food sources in impoverished countries. In addition, wheat is a great source of fiber which can help to regulate appetite, reduce blood sugar, reduce blood pressure, reduce cholesterol, and diversify the gut microbiome. Wheat also has high concentrations of phytonutrients, which act as antioxidants, that help protect the body and cells from damage.

¹³The Importance of Protein in the Human Body ¹⁴

Proteins are large molecules composed of amino acids,ordered specifically by the base sequence of nucleotides in the DNA.. Essential amino acids must be obtained from food. Animal sources of protein tend to deliver more of the amino acids we need. They are required for the structure, function, and regulation of the body’s cells and organs. Every protein has a unique function. Proteins, and their sequenced amino acids are the basic building blocks of the bodies cellular structures. The human body needs protein to keep our bodies in good working order, to repair cells as they age, and to protect us from bacteria and viruses. These essential nutrients can also make us feel full, so including protein in each meal is ideal. Protein also helps build muscle and maintain bones and skin.

Proteins are composed of amino acids. The health benefits that come from proteins include the production and function of enzymes, hormones, cellular health, and muscular health. They facilitate molecular transportation, cellular repair, and regeneration, while providing structural support to the bones and skin. Protein consumption promotes strong immune defense, efficient signaling of nerves and impulses, healthy hair, and fluid levels.

Proteinsmake up the enzymes that carry out many biochemical reactions required by the body such as hemoglobin production. Hemoglobin is a protein responsible for carrying oxygen in the blood and throughout the body. New amino acids bust be consumed through protein sources in order to be continually continually be replenishing bodily stores.. There are nine essential amino acids that must come from food, including:histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

Some healthy sources of proteins include: (Note, these vary based on overall health status, dietary restrictions, and cultural, ethnic and religous practices)

I. Eggs: Eggs are a good source of protein and some important micronutrients. They contain almost all macronutrients and micronutrients. Egg whites are a great source of protein, vitamins B2, B6, B12, and selenium. While the egg yolk contains fat, calories, cholesterol, and several types of minerals.

II. Edamame: Edamame is a tasty, nutritious legume that can be an excellent low-calorie snack option. This is rich in numerous vitamins and minerals, while also providing fiber. It’s also rich in vitamins and minerals such as iron, vitamin B6, potassium, selenium, and iodine.

III. Tuna: Canned tuna is a staple in many kitchens. This is packed with protein, is cost-effective, and has a long shelf life in your pantry. It could also offer some benefits for heart health. Canned tuna packed in oil tends to be higher in calories and fat than canned tuna packed in water. It is important to note that not all tuna fishing is sustainable, please be conscientious when reading labels.

IV. Cottage Cheese: Cottage cheese is mostly protein with very little carbohydrates and fat. Eating cottage cheese is a great way to maintain your protein intake. It is high in many nutrients like proteins, B complex vitamins, and minerals like calcium, selenium, and phosphorus.

V. Chicken: Chicken can be a high-quality, complete protein, and does not contain much fat – especially if you eat lean cuts. Beyond its rich protein content, chicken also contains vitamin B12, tryptophan, choline, zinc, iron, and copper.

VI. Salmon: Salmon is a nutritional powerhouse, providing an abundance of vitamin A, and several B vitamins.. Notably, wild salmon is an especially rich source of vitamin D. Salmon is also rich in several minerals, including magnesium, potassium, phosphorus, zinc, and selenium. Wild deep-water fish, particularly salmon, are also rich in the anti-inflammatory, cardio and neuroprotective essential fatty acids (omega 3’s called EPA and DHA).

VII. Greek Yogurt: Greek yogurt is a concentrated source of many essential nutrients. This encompasses premium-grade protein, iodine, along with a variety of vitamins and minerals.

VIII. Grass-fed meats: Grass-fed beef contains more nutrients than grain-fed beef. REF It has higher concentration of vitamins and minerals and contains less unhealthy fats than its conventional counterparts.

IX. Most Seafood: Seafood is highly nutritious, providing a source of healthy fats, protein, vitamins, and minerals. The consumption of seafood is associated with a reduced risk of numerous health conditions. …and increased overfishing, and mercury toxicity…etc.?!

The Importance of Fat in the Human Body ⁶

The body requires healthy fats to accomplish numerous biological processes.. Fats and proteins provide nutrients on the cellular level by providing cells with all the requirements to continue the repair of old cells and the regeneration of new cells. They also support the immune system by providing basic cellular building blocks..

Fats are composed of glycerol and fatty acids. The importance of fats is something to take a moment to consider because they provide a substantial amount of nutrients for the body. Fats are arguably the single most important nutrients required in brain function, development, and growth of neural connections. Moreover, of the two types of vitamins, there are water soluble and fat soluble. Vitamins A, D, E, and K are fat-soluble vitamins requiring fat molecules in order to be absorbed into the bloodstream. Because of this, it is important to consume healthy fats to ensure that fat-soluble vitamins are adequately absorbed by the body. ⁷

Fat ⁴

Fats are organic molecules that are made up of carbon and hydrogen molecules that are all joined together to form chains, these chains are called hydrocarbon chains. Organic molecules can be structured in a variety of ways giving rise to different fats. There are three important types of fats that must be acknowledged, and they are saturated fats, monounsaturated fats, and polyunsaturated fats. Their unique molecular structure is what makes these fats different from each other and identifiable with the style of nutritional support that they provide. This also helps in the identification of healthy and unhealthy fats, which will be discussed in more detail below.

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Unsaturated Fats ⁸

The first type of fat worth taking a thorough look at is unsaturated fat. These fat molecules are liquid at room temperature, like olive oil. Unsaturated fats are classified as monounsaturated or polyunsaturated and contain one or more carbon-carbon double bonds, thus leading to fewer hydrogen atoms on the hydrocarbon chain. Unsaturated fats are liquid and viscous at room temperature in comparison to saturated fats which are solid at room temperature. Again, these differences rely on the fact that saturated fats only posess carbon-carbon single bonds whilst unsaturated fats contain carbon-carbon double bonds in their hydrocarbon structure.

These are the most beneficial fats because they improve blood cholesterol levels, ease inflammation, and stabilize heart rhythms. Unsaturated fats are usually found in plants, vegetables, nuts, and seeds. There are two types of unsaturated fats, monounsaturated and polyunsaturated. Monounsaturated fats are found in olive oil, peanut oil, avocados, nuts, and seeds. Polyunsaturated fatty oils are found in sunflowers, corn, soybeans, flaxseeds, walnuts, fish, and canola oil. Omega-3’s are great examples of polyunsaturated fats and they are extraordinarily important for the human body REF.

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Saturated Fats ¹⁰

The other fat that must be discussed is saturated fat- which is considered a “bad” fat. Saturated fats have more hydrogen atoms than unsaturated fats, leaving out carbon-carbon double bonds. When carbon-carbon is a single bond, the hydrocarbon chain will show more hydrogen atoms because of the way it balances out in structure. Saturated fats are normally solid at room temperature because of the carbon-carbon single bonds and extra hydrogen atoms. Therefore, most foods contain these fats but there is a potentially perilous amount in processed foods, such as pizzas, cheeses, whole and reduced-fat milk, butter, dairy desserts, meat products, cookies, and fast food. Eating healthy fats instead of these potentially-damaging saturated fats can help prevent many health issues.

¹¹ Trans Fats ¹²

Trans fats are the final fat that should be discussed, and they are made by heating liquid vegetable oils in the presence of hydrogen gas with a catalyst. This process is called hydrogenation and it stabilizes and converts oil into a solid, which makes the newly changed oil function like margarine or shortening. They can handle repetitions of heat without ever breaking down, therefore making them ideal for fast food frying. This is the reason they are often found in restaurants and processed snacks. Trans fats are damaging to the heart, blood vessels, and the entire body because they raise the bad cholesterol (LDL) and lower the good cholesterol (HDL). It also creates widespread inflammation which usually leads to heart disease, strokes, diabetes, and other chronic illnesses.

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Micronutrients ¹⁸

Micronutrients include minerals, ions, salt, phytonutrients, grains, fiber, and herbs. A well-balanced diet should consist of meals packed with micronutrients. These nutrients must be consumed consistently to provide the best possible outcome for overall diet health.

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Minerals ²⁰

Minerals provide many supportive features for biological processes in the human body. They are found in vegetables, which provide enormous nutritional value. It is essential that the diet includes these minerals so that the body can operate at an optimal level. A common mineral that is found at just about any restaurant dining table is ‘table salt’-sodium chloride. Food-grade salts are important to consider Because table salt is stripped of many of its minerals due to processing in salt mines. Sea salt on the other hand comes from evaporated seawater, which may contain additional minerals that are not often found in table salt. This also results in the two types of salts differing in, taste and texture. A benefit of sea salt is that it contains approximately 75 total minerals, and many more trace elements..

Some other Important Minerals Include: :

Calcium: Calcium is very important to the human body because it regulates heartbeat, provides a structure for bones, and helps support muscle and nerve function.

Magnesium: Magnesium is found in green vegetable leaves, broccoli, beets, and more.

Iron: Iron is found in broccoli, lettuce, green vegetable leaves, and more.

Potassium: Potassium is found in beets, cabbage, tomatoes, and lettuce.

Chlorine: Chlorine is found in tomatoes, celery, kale, and turnips.

Phosphorus: Phosphorus is another mineral that is important for structural components of bones, but also supports teeth, cell membranes, and energy production.

Sodium: Sodium is found in many including celery, broccoli, carrots, cabbage.

Fluorine: Fluorine is found in vegetable greens, carrots, and in some quantities in all plants.

Sulfur: Sulfur is important for the heart and for the metabolism, it is also the eighth most common element known to be found in the human body. It is found in foods such as lettuce, tomatoes, carrots, and cucumbers.

Zinc: Zinc helps aid in metabolic processes by creating enzymes involved in metabolism.

A complete list of and reference for minerals can be found at: (REF- Wallach?)

 

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Phytonutrients ²²

Phytonutrients are integral in the supply of restorative and regenerative nutrients for the entire body down to the cellular level. They naturally occur in plants and they provide protection from damaging environmental factors and toxins. For example, plants absorb a vast amount of UV rays from sunlight, which produce free radicals that are damaging to plant cells. Free radicals bind directly to proteins, cell membranes, and DNA, causing debilitating consequences. However, phytonutrients provide a wonderful line of defense against these cellular changes that can take place within the plant. They also benefit the human body with a similar method of defense when phytonutrient foods are consumed.

Colorful vegetables that contain phytonutrients include:

I. Spinach: This leafy green is packed with vitamins A, C, and K1, as well as several minerals.

II. Carrots: Known for their high beta-carotene content, which your body can convert into vitamin A.

III. Mushrooms: They contain B vitamins and a powerful antioxidant called selenium, which supports the immune system.

IV. Tomatoes: They are high in vitamin C and potassium.

Colorful fruits that contain phytonutrients include:

I. Oranges: They are well known for their vitamin C content. Also, they’re high in fiber and antioxidants.

II. Mangos: They contain high amounts of vitamin C and vitamin A.

III. Grapefruits: An excellent source of vitamins A and C.

IV. Bananas: They are rich in vitamin B6 and fiber. V. Kiwi: This fruit is loaded with vitamins C and E.

VI. Grapes: Grapes are high in antioxidants, and beneficial for the heart.

Grains ²³

Grains are a wonderful source of essential mineral minerals like iron, magnesium, and selenium. Iron is a very important mineral because it is used to transport and regulate oxygen levels in the blood. These levels of oxygen in the bloodstream are extremely important for every system in the human body. Magnesium is a special mineral that is absorbed in the body for muscle contractions and for the balance of energy production. Meanwhile, selenium is an antioxidant that fights off free radicals, thus preventing the possibility of severe health consequences. The incorporation of grains is a large part of consuming healthy and nutritious meals. It is recommended to consume grains regularly.

Good sources of Grains include:

I. Wheat: It’s packed with fiber, protein, and various B vitamins.

II. Oats: Known for being high in fiber, specifically beta-glucan, which can reduce cholesterol and blood sugar levels.

III. Rye: Rye grains are rich in certain B vitamins and fiber.

IV. Quinoa: Unlike most grains, quinoa is high in protein and one of the few plant foods that contain sufficient amounts of all nine essential amino acids.

V. Buckwheat: It’s high in fiber and contains a good amount of protein.

VI. Bulgur: Bulgur is a whole-grain wheat product that makes a terrific base for salads and side dishes.

VII. Brown rice: It’s fairly nutritious, with a decent amount of fiber, vitamin B1, and magnesium.

VIII. Amaranth: This ancient grain is rich in fiber and protein, as well as many important micronutrients.

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Fiber ²⁵

Fiber is another meaningful source of dietary nutrients and can be found in all sorts of fruits, vegetables, whole grains, and legumes. As a natural dietary aid, fiber will greatly improve constipation and irregular bowel movements. These benefits have direct and impactful support for weight management, lowering the risk of diabetes, heart disease, and some cancers. The reason fiber has such a beneficial effect on the digestive system is because the body is unable to digest fiber. This creates a digestive process that keeps food fully intact while passing through the stomach, small intestine, and colon for excretion. There are two forms of fiber that require some discussion and they are soluble and insoluble fibers. (See previous chapter(s))The soluble fiber dissolves well in water and converts to form a gel-like material, which is shown to lower cholesterol and glucose levels. On the other hand, insoluble fiber, which cannot be digested or dissolved, promotes the movement of food through the digestive system. In addition to supporting the movement of food through the digestive system, this insoluble fiber also creates a bulking effect to increase the mass of stool for more efficient excretion.

Good sources of fiber include:

I. Figs: They are a great source of fiber which can aid in weight management.

II. Apples: High in fiber and vitamin C, apples are a perfect snack food.

III. Chia seeds: These tiny seeds pack a powerful nutritional punch, with plenty of fiber, protein, omega-3 fatty acids, and various micronutrients.

IV. Avocados: The majority of the fat in avocados is oleic acid — a monounsaturated fatty acid that is also the major component of olive oil and believed to be responsible for some of its health benefits.

V. Broccoli: It’s a good source of fiber and protein, and contains iron, potassium, calcium, selenium, and magnesium as well as the vitamins A, C, E, K, and a good array of B vitamins including folic acid.

VI. Whole wheat pasta: Whole grains deliver superior health benefits compared to refined grains.

VII. Sweet potatoes: They are rich in dietary fiber, beta carotene (vitamin A), and potassium.

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Herbs ²⁷

Herbs are just as important to a healthy diet as the main essential dietary nutrients required by the body to carry out biological processes. Herbs have unique properties that aid in supplemental features to improve biological processes, especially in areas where an imbalance may be found. Each type of herb has its own specific effect on biological processes. A brief list of beneficial herbs and some functions are listed below.

Turmeric – Turmeric is considered one of the most effective nutritional supplements in existence,there are numerous high-quality studies that show it has major benefits for the body and brain. Turmeric contains bioactive compounds with powerful medicinal properties such as curcumin.

 

Curcumin- Curcumin has powerful anti-inflammatory effects on the body and is an extremely strong antioxidant. Curcumin may also help reduce the rate of aging and aid with age-related chronic illnesses because of the anti-inflammatory and antioxidant effects that it exhibits. Something to note is that curcumin is poorly absorbed into the bloodstream, but black pepper will help the curcumin absorption. The absorption of curcumin could lower the risk of heart disease, as well as help prevent and treat all types of cancer.

Dandelion tea- Dandelion tea aids in weight loss, detoxifies the body, prevents chronic diseases, builds strong bones, boosts circulation, balances blood sugar, improves digestion, reduces inflammation, prevents UTIs, and improves overall health.

Stinging nettle root– Stinging nettle root is a perennial flowering plant that has been used medicinally for thousands of years. It’s best recognized due to the stinging-like reaction that occurs when the skin encounters the fine stinging trichome hairs, which are located on the leaves and stem. When processed and used medicinally, stinging nettle provides a plethora of health benefits, making it a valuable herb to introduce into a natural method of internal healing. These healing benefits include helping with osteoarthritis and joint pain, histamine production, control of blood loss during surgeries, and even regulation of skin ailments like eczema.

Cinnamon – Cinnamon contains a number of potent antioxidants and it has been shown to reduce inflammation and lower blood sugar and blood triglyceride levels. It has also been used to alleviate nausea, increase sensitivity to insulin, and aid in fat burning for targeted weight loss. Uniquely, cinnamon presents antimicrobial properties, which could also help extend the shelf-life of food.

Basil- Basil has anti-inflammatory and antiviral properties and can also help prevent joint-like ailments like osteoarthritis. It has been used as a supplement for digestive disorders and is currently being studied for cancer-fighting properties.

Arrowroot – Arrowroot is soothing and highly digestible making it a wonderful addition to incorporate into a digestive support regimen.

Garlic- Garlic is important to eat daily and is directly linked to helping prevent heart disease, stroke, cancer, and various types of infections. It also helps with high blood pressure by regulating dilation and supports the immune systems to fight colds, infections, hair loss, and has even been shown to improve dementia.

Dill weed seed- Dill has antibacterial properties that support the immune system, but more specifically it supports stomach pain symptoms. This can provide some explanation to the cravings that pregnant women experience when they crave pickles, essentially when what they are experiencing is some stomach pain. It contains a variety of nutrients but loses most of them when it is heated, so it is recommended to use dill in uncooked or low-heat recipes.

Cayenne- Cayenne has many health benefits includingimprovement the body’s ability to absorb other nutrients from foods. It has also been shown to increase blood circulation and reduce the risk of heart problems by providing this circulation support.

Mint– Mint has been utilzed medicinally for centuries , traditionally it is used to calm digestive troubles and alleviate nausea symptoms.

Oregano- Oregano can provide antiviral, antibacterial, anticancer, and antibiotic-like effects for the body. It is tremendously high in antioxidants and has demonstrated antimicrobial properties against foodborne pathogens like listeria, which have grave consequences if one falls ill from infection. The oil and leaves are used medicinally in the treatment of coughs, fever, congestion, body aches, and general illness. The combination of oregano with basil, garlic, marjoram, thyme, and rosemary, creates a potent antiviral, antibacterial, antimicrobial, and cancer-fighting blend.

Cumin- Cumin promotes and regulates digestion, boosts immunity, provides iron, boosts immunity, controls asthma, aids in healing bronchitis, promotes better sleep, reduces the chance of acquiring diabetes, lowers cholesterol, prevents anemia, treats boils, fights the common cold, treats diarrhea, increases lactation, and it even has the potential to improve one’s memory.

Rosemary- Rosemary contains a valuable antioxidant carnosol, carnosol has been shown to have benefits in cancer treatment plans and fortifies healthy digestion and cholesterol maintenance. It has a pine and lemon scent which is a nice organic way of adding scent to a homemade soap. This provides support for slowing down the aging process by rejuvenating small blood vessels to increase cellular regeneration and reproduction.

Fennel- Fennel has many different beneficial properties that help the body maintain balance like aiding in digestion, reducing water retention, lowering obesity, protecting against cancers, relieving mensuration troubles, treating respiratory illnesses, preventing cardiac disease, promoting eye health, improving memory, and brain function.

Ginger- Ginger is another treatment for nausea, morning sickness, and muscle pain, and helps with osteoarthritis by releasing anti-inflammatory effects throughout the body.

Chamomile – Chamomile has some great benefits for stomach cramps, insomnia, migraine treatment, IBS, menstrual cramps, allergies, and rashes. It also helps heal stomach ulcers, skin inflammation, dark circles, and diabetes and could be applied as a skin moisturizer for homemade creams.

Aloe Vera- Aloe Vera is packed with vitamins and minerals and it’s high in amino acids and fatty acids, which provide strong support for digestion and detoxification. It also helps keep the body more alkaline, which boosts immune health, skin cell regeneration, anti-microbial care, and antifungal treatment.

Conclusion

This chapter has provided anoverview of the essential nutrients that are vital for human health and well-being. It has highlighted the importance of consuming a balanced diet that contains high quality and appropriate quantities of fat, protein, carbohydrates, minerals, vitamins, amino acids, and fatty acids. It has also discussed the potential consequences of nutrient deficiencies and the need for further research on the optimal macronutrient distribution for different populations and life stages. The chapter has demonstrated that nutrition itself is a complex and dynamic field that will remain an ongoing art and science that should draw heavily from both traditional practices and modern research. We have emphasized that many micronutrients can be obtained through the daily consumption of a wide-variety of mostly plant-based foods, including herbs and spices. More comprehensive and personalized nutritional assessment and planning should be conducted with a health care provider.

Patient Testimonials

JU, a resident of Pearland, Texas, had been experiencing significant discomfort due to hormonal imbalances. She was in constant pain and experienced irregular and painful periods. This led her to seek help from Dr. Haque and his team.

Dr. Haque prescribed hormone balance supplements and advised her on lifestyle modifications. These changes had a profound impact on JU’s health. She noticed improvements in her hormonal issues and weight. Her periods became regular and pain-free, a significant relief from her previous discomfort.

JU’s experience with Dr. Haque and his team has been overwhelmingly positive. She plans to continue receiving advice from him for the foreseeable future. This case study highlights the effectiveness of a holistic approach to health, combining supplements with lifestyle changes to address hormonal imbalances. It underscores the importance of personalized care in managing complex health issues.

She wrote:

“I have had a pretty surprising experience with Dr. Haque and everyone who works with him. I was in pain and constantly bleeding from my period. His prescribed some hormone balance supplements with lifestyle modification that has helped me with my hormone issues issues and overweight, I am getting my period now pretty ontime and without any pain. I plan to keep receiving advice from him for the foreseeable future.”

• JU, Pearland, TX, Patient, 2022

AH, a patient who has been consulting with Dr. Haque for a few months, shares her transformative journey towards improved health and well-being. AH initially sought Dr. Haque’s expertise for her husband’s kidney disease. Remarkably, her husband’s condition improved significantly in just about three days and continues to improve daily under Dr. Haque’s care.

In addition to her husband’s health, AH was battling severe depression. Dr. Haque provided her with a solution that not only helped her overcome her depression but also educated her about the profound effects of nutrition on mental health. This newfound knowledge empowered Adala to heal her infection and, more importantly, her soul.

AH’s life has seen a significant improvement from following the nutritional advice provided by Dr. Haque’s clinic. She expresses feeling good, happy, and healthy, and she is deeply appreciative of the amazing experience she has had with Dr. Haque.

AH’s story is a testament to the holistic approach to health care provided by Dr. Haque. It underscores the importance of understanding the interplay between physical health, mental health, and nutrition. Her experience serves as an inspiration for others seeking to improve their health and well-being. This case study highlights the transformative power of professional medical guidance and the importance of a comprehensive approach to health care.

She wrote:

“ I have been seeing Dr. Haque for a few months now and I can definitely say that I feel so much better today. I initially came to this place seeking for answers about my husband’s kidney disease. Not only did my husband improved in only about 3 days. But his condition just keeps on improving on a daily basis. Also, Dr. Haque also had a solution for my severe depression. I have learned so much about nutrition and it’s effects on my mental health. I healed my infection and I also healed my soul. Everything in my life has improved just from following nutrition advice that this place has given me. I feel good, and I feel happy, I feel healthy and I really could not be more appreciative for this amazing experience.”

• AH, Patient

Citations (book)

^1and8https://byjus.com/biology/role-of-micro-and-macronutrients/

²https://www.hsph.harvard.edu/nutritionsource/carbohydrates/

³ https://happybodyformula.com/what-are-macronutrients-micronutrients-and-why-you-should-care/

^4and10https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/

⁵https://www.eufic.org/en/whats-in-food/category/fats

⁶https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/

⁷https://floraproactiv.co.uk/cholesterol/saturated-unsaturated-fats/unsaturated-fat-foods/

 

⁹https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/saturated-fats

¹¹ https://greatlakesledger.com/2018/05/14/w-h-o-urges-governments-all-around-the-world-to-eliminate-the-use-of-trans-fats/

¹²https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/

¹³https://thriveglobal.com/stories/what-can-your-protein-do-for-you/

¹⁴https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/

¹⁵ https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/carbohydrates

^16,18,23https://www.ncbi.nlm.nih.gov/pubmed/31111867

¹⁷https://nutrition.org/nutrition-cognitive-outcomes/httpmicronutrienttestingreview-comwp-contentuploads201411examples-of-micronutrients-1000×500/

¹⁹https://theidleman.com/blogs/grooming/food-minerals-hair-loss

^20and22https://lpi.oregonstate.edu/mic/food-beverages/whole-grains

²¹https://ohioline.osu.edu/factsheet/HYG-5581

²⁴https://www.quickanddirtytips.com/health-fitness/fiber-mineral-deficiencies

²⁵https://www.hsph.harvard.edu/nutritionsource

²⁶http://highfieldhallandgardens.org/newsite/event/farm-to-table-cooking-with-herbs-and-edible-flowers/

already combined same addresses

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Venn BJ. Macronutrients and Human Health for the 21st Century. Nutrients. 2020 Aug 7;12(8):2363. doi: 10.3390/nu12082363. PMID: 32784664; PMCID: PMC7468865.

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