Know What To Eat- Essential Nutrients For Health

Why do we eat food? The answer varies from time to time and situation to situation. We eat food because we feel hungry or, to enjoy the occasion. Often we don’t bother about our body essentials. Do you know, how many calories we need to be active in a day? It’s 2000 Calories. And in that, we need to have specific proportions of each nutrient. Let’s check out.


The following table depicts the essential nutrients we need per day.


Proteins (g) 45
Carbohydrates (g) 230
Fibre (g) 24
Fat (g) 70
Sugar (g) 90
Salt (g) 6


Apart from this, we should drink at least 6 to 8 glasses of water, and also should have an intake of essential vitamins that we will discuss in following contents.


Vitamin A 700 Micrograms
Vitamin B Complex 30  Micrograms (Differs with types)
Vitamin C 75 Milligrams
Vitamin D 80 Micrograms
Vitamin E 15 Micrograms
Vitamin K 90 Micrograms


1. Vitamin A


There are two major forms of Vitamin A.

  • Retinol

Essential for reproduction, immune system, bone, and tooth development, production of growth hormone, formation of RBC, vision, and mucus secretion, hair and nail growth.

Food source

Mainly animal sources like cod liver oil, beef, pork, chicken, turkey, fish livers, egg, cheese and milk.



  • Carotene


As the name says, it gives colors to vegetables, for eg. Orange color in carrots. It has powerful anti oxidant functions.

Food Source

Mainly plant source like carrot, sweet potatoes, mangoes, apricot, cantaloupe, broccoli, pumpkin, sprouts, parsley and mustard green.


Vitamin A Benifits



Blindness, Dry Eyes and skin, and Skin rashes.



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