Essential Nutrients

According to the World Health Organisation, essential nutrients must come from the food that we eat and are vital for growth, good health and disease prevention.  

They can be broken up into two categories. Macronutrients (proteins, fats, carbohydrates and water) which should make up the biggest bulk of your diet and can be eaten in large amounts. And micronutrients (vitamins and minerals) where a small dose goes a long way.  

But what are essential nutrients and how much of them should we be eating each day? 


This is a nutrient that is often held highly in the workout world, but we are quickly learning more and more about the importance of getting enough protein in your daily diet. Every single cell in the human body is made up of protein and it is attributed to about 16% of the average person’s body weight.   

Protein plays a part in the growth and development of muscles, bones, hair and skin, it helps the body form antibodies, creates hormones and provides fuel for cells and tissues throughout the body. You can get protein from red meat, poultry, fish beans, eggs, dairy, nuts and soy. 


People associate the word “fat” with unhealthy food and weight gain, but everyone needs a certain amount of healthy fats to maintain good health. It’s important that we consume monounsaturated and polyunsaturated fats that can be found in things such as nuts, vegetable oil, coconut oil and fish and try to avoid saturated and trans fats that are found in junk and processed food. 

Healthy fats help the body with many functions, including cell growth, blood clotting, muscle movement, brain function and can even help to reduce the risk of heart disease and type 2 diabetes. 

If you’re not sure about the difference between healthy and unhealthy fats, click here 


There are two types of carbohydrates – simple and complex. And one is much more beneficial than the other!  

Simple carbs like white bread, pasta and rice should be limited in a diet if you’re looking to lose weight. Whereas complex carbohydrates like brown rice, whole grains, vegetables, oatmeal and barley provide energy, boost immune system, improve brain and bodily functions and help with the digestive system so that your body can properly absorb nutrients.  

People should generally avoid foods like white bread, which has been bleached and overly processed.  


This is the most basic essential nutrient that every living organism needs in order to survive! A person can only survive for a short period of time without consuming water and even being slightly dehydrated can cause headaches and impaired mental and physical functions.  

Humans are made up of around 60% water, with every single cell requiring it in order to properly function. It helps the body flush out toxins, transport other nutrients and prevent health problems like dehydration, constipation and headaches.  

The best source of water is just natural tap or bottled water and for those that don’t like the taste, try squeezing some lemon or lime into it. You can also consume a lot of water through fruits like cucumber, spinach and watermelon, but avoid drinking too much tea, coffee and sweet soft drinks.  


The body needs a balance of minerals in order to function well, balance water levels, maintain healthy skin, hairnails and bone strength.  

You can ensure that you’re consuming enough minerals by eating a varied diet, including lean red meats, seafood, salt, nuts, fruit, vegetables, whole grains and egg yolks. 


Humans also need a good mix of vitamins, which help to boost immune system, strengthening teeth and bones, maintaining healthy skin and supporting other body functions. These will also be found in all sorts of foods, which you should be consuming as part of a balanced diet.  

Here at Bodyline, we offer two vitamin supplements that we believe will aid you in your weight loss journey.  

Our vitamin B12 spray will support immune health, energy levels, nervous system and psychological function and is available online for just £12 per bottle!  

Bodyline’s vitamin D3 spray helps to increase bone, teeth and hair strength, improve immunity, reduces blood pressure and regulates insulin levels. It’s available to buy for just £12 per bottle on our website! 

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