Understanding the Essential Nutrients in Food for a Healthy Life

Understanding the Essential Nutrients in Food for a Healthy Life

In our fast-paced world, the importance of maintaining a healthy diet is often overlooked. However, the key to a vibrant, energetic life lies in the nutrients in food.

These nutrients are the building blocks of our bodies, essential for growth, energy, and overall well-being

A deeper understanding of these nutrients and their roles can significantly impact our health.

This blog will help you in gaining understanding of crafting a balanced diet chart that meets your daily nutritional requirements.

Importance of Balanced Diet

Nutrition is more than just eating; it's about nourishing your body. Every cell in your body relies on nutrients in food for functioning, repair, and growth. A diet lacking essential nutrients can lead to various health issues, from fatigue and weakened immunity to chronic diseases. Therefore, understanding the importance of a balanced diet is crucial in maintaining optimal health.


  • Protein Function: Protein structure, composed of amino acids, is crucial for the building and repair of body tissues. Protein foods play a pivotal role in creating enzymes, hormones, and other body chemicals, making it an indispensable component of every cell in the body.
  • Significance: Nutrients in food, specifically protein sources are vital for muscle growth, tissue repair, and maintaining a healthy immune system. It's especially important for growth during childhood, adolescence, and pregnancy.
  • Daily Requirements:
    • Men: Generally, adult men require about 56 grams of protein daily, though this can vary based on activity level and health goals.
    • Women: Adult women need approximately 46 grams of protein per day, but this amount increases during pregnancy and breastfeeding.

Sources of Protein:

  1. Eggs: A versatile source of high-quality protein.
  2. Chicken Breast: Lean and packed with protein.
  3. Almonds: A crunchy way to add protein to your diet.
  4. Cottage Cheese: High in protein and calcium.
  5. Fish (like Salmon): Provides omega-3 fatty acids along with protein.


  • Carbohydrates Function:  Carbohydrates are the primary source of energy for the body. They are broken down into glucose, which fuels brain function and physical activities.
  • Significance:  Carbohydrates food is essential for providing energy, supporting neurological functions, and aiding in digestive health due to their fibre content.
  • Daily Requirements:
    • Men: About 130 grams, but this can vary with physical activity levels.
    • Women: Adult women should aim for around 130 grams of carbohydrates daily, though individual needs may vary based on activity level and metabolic health.

Sources of Carbohydrates:

  1. Quinoa: A gluten-free, high-protein carbohydrate.
  2. Brown Rice: A whole grain with fibre and vitamins.
  3. Bananas: A quick source of energy and potassium.
  4. Apples: High in fibre and natural sugars.
  5. Beans: Packed with protein, fibre, and carbs.
  6. Whole Wheat Bread: A better choice than white bread for sustained energy.


  • Vitamins Function: Vitamins food are organic compounds required in small quantities for essential bodily functions. They play key roles in processes like energy production, immune function, and bone health.
  • Significance:  Each vitamin has unique functions, such as aiding in wound healing, blood clotting, and maintaining healthy skin and eyes.
  • Daily Requirements: The requirements for each vitamin can vary significantly:
    • Men and Women: Both genders require a range of vitamins, but certain ones like iron (higher for women, especially during menstruation) and vitamin D (varies based on sun exposure and diet) might differ in recommended amounts.

Sources of Vitamins:

  1. Carrots (Vitamin A): Essential for eye health.
  2. Oranges (Vitamin C): Important for immune function.
  3. Almonds (Vitamin E): Acts as an antioxidant.
  4. Whole Grains (B Vitamins): Important for energy production.
  5. Milk (Vitamin B12): Necessary for nerve function and blood cells.
  6. Eggs (Biotin and others): Provide a range of B vitamins


  • Minerals Function: Minerals are inorganic substances required for various bodily functions, including building strong bones, transmitting nerve impulses, and maintaining a normal heartbeat.
  • Significance:  Mineral nutrient is crucial for growth, bone health, fluid balance, and several other processes.
  • Daily Requirements:
    • Men: For example, men require about 1,000 mg of calcium and 8 mg of iron daily.
    • Women: Women need about 1,000 mg of calcium but require more iron, about 18 mg, due to menstrual blood loss.

Sources of Minerals:

  1. Dairy Products (Calcium): Essential for bones and teeth.
  2. Bananas (Potassium): Important for muscle and nerve function.
  3. Nuts and Seeds (Magnesium): Necessary for many body processes.
  4. Seafood (Zinc): Supports immune health.
  5. Spinach (Iron): A plant-based iron source.


  • Fats Function: Fats are a concentrated source of energy and are necessary for nutrient absorption, hormone production, and protecting organs.
  • Significance: Fats food provides essential fatty acids that the body cannot produce on its own and are crucial for brain health, inflammation control, and blood clotting.
  • Daily Requirements:
    • Men: On average, men should get about 20-35% of their daily calories from fats, which translates to around 70-90 grams per day.
    • Women: Women should also aim for 20-35% of their daily calories from fats, about 60-80 grams per day, depending on their total caloric intake.

Sources of Fats:

  1. Avocado: High in monounsaturated fats.
  2. Fatty Fish (like Salmon): High in omega-3 fatty acids.
  3. Cheese: Contains saturated fats and calcium.
  4. Dark Chocolate: Contains fats and antioxidants.
  5. Whole Eggs: Provide healthy fats and other nutrients.
  6. Chia Seeds: High in omega-3 and fibre.

Balanced Diet Chart


Here's a well-rounded balanced diet chart that includes a variety of nutrients in food, ensuring a good balance of all these nutrients:

Protein: Egg Curry

  • Ingredients: Boiled eggs in a rich tomato and onion gravy, spiced with turmeric, cumin, and garam masala.
  • Quantity: 2 whole eggs per person.

2. Carbohydrates: Whole Wheat Roti

  • Ingredients: Unleavened flatbread made from whole wheat flour.
  • Quantity: 2 medium-sized rotis (about 6 inches in diameter) per person.

3. Vitamins and Minerals: Mixed Vegetable Sabzi

  • Ingredients: A mix of vegetables like carrots, peas, beans, and cauliflower, cooked with spices.
  • Quantity: 1 cup per person.

4. Healthy Fats: Cucumber Raita

  • Ingredients: Yogurt mixed with cucumber, cumin powder, and a hint of salt.
  • Quantity: ½ cup per person.

5. Carbohydrates and Fibre: Brown Rice

  • Ingredients: Steamed brown rice.
  • Quantity: ½ cup cooked rice per person.

6. Hydration: Fresh Lime Water

  • Ingredients: Water with a squeeze of lime for vitamin C and hydration.
  • Quantity: 1 glass per person.

7. Healthy Fats and Protein: Almonds and Walnuts

  • Quantity: A small handful (about 1 ounce) as a side.

8. Dessert: Fresh Fruit Salad

  • Ingredients: A mix of seasonal fruits like mango, papaya, and berries for a range of vitamins.
  • Quantity: 1 cup per person.


Incorporating nutrients in food will contribute to a balanced diet and fulfil the body's needs. Eggoz Nutrition is a brand known for producing high-quality eggs, and they've made a name for themselves in the market primarily for their focus on enhancing the nutritional value of their eggs. Remember, the key to good health is not just in the quantity but also the quality of these nutrients. A balanced diet food list, aligned with the daily nutritional requirements chart, ensures you get all the essential nutrients for a balanced diet.


 What are the signs of a vitamin deficiency?

Signs of vitamin deficiency can vary depending on the specific vitamin lacking. Common symptoms include fatigue, weakness, dizziness, poor immune function, skin problems, and abnormal heart rhythms.

Are all fats unhealthy?

No, Not all fats are unhealthy. Unsaturated fats, found in foods like avocados, nuts, seeds, and fish, are beneficial for heart health. It's the saturated and trans fats, often found in processed and fried foods, that should be limited.

How Can Eggs Benefit My Health?

Eggs are beneficial for your health as they are rich in high-quality protein, essential for muscle growth and repair. Eggoz Nutrition emphasises ethical farming practices, ensuring the hens are raised in a stress-free environment, that contributes to the superior quality and taste of the eggs.

Back to blog