What Are Essential Nutrients?

Essential Nutrition for Pure Living

Imagine building a house but not using the ideal number of nails to hold the boards together, or substituting cardboard for roofing, because you have run out of shingles.  How will this house hold up? Will it keep you warm or dry?  Will it last?

To build the “strong house” of your body, to be truly vibrant and healthy, you need many elements: proper nutrition, sleep, oxygen, hydration, movement, strong relationships, the ability to detoxify physically and mentally, and more. We call achieving all of this together “Pure Living” and nutrition is one of the main pillars of #Pure Living.

Despite what many articles may tell you about “diets” nutrition is not just about calories. Click To Tweet

Despite what you may believe about “diets” and articles you may have read, nutrition is not just about calories.  Calories are a measure of energy available for the body, and excess calories consumed are stored, often as fat.  But you can be overweight, underweight, or even a “perfect” weight and still be malnourished if you are not consuming the 40 essential nutrients your body needs.

To build the strong house of your body, to be vibrant and healthy, you need many elements. Click To Tweet

What Essential Nutrients Do We Need?

Did You Know?
Anything called an “ESSENTIAL” nutrient means it must be eaten to be bio-available (used by the body). There are over 40 essential fatty acids, amino acids, vitamins and minerals.

Your body was built in an amazing way.  However, as it grew from a single cell, to a fetus, to a baby it was very dependent on particular nutrients and other elements (water and others) being readily available at the exact moment your developing cells needed.  If your mother had sufficient stores of these elements, you received them. If she was a little low on something, for instance iron, your developing body took priority and received what stores she had, potentially leaving her depleted/anemic.  In some cases, if your mother didn’t have enough to give you, you were left without.  Mothers who do not have sufficient stores of certain vitamins, for instance essential vitamin B9 also known as “folic acid,” increase the risk that their baby may develop with spinal or neural defects.

Throughout life your body continues to be dependent on certain nutrients being made available or, like the house with too few nails, you cannot maintain ultimate health.

Nutritionally, these include:

  • Essential fatty acids—Omega-3 and Omega-6 specifically
  • Essential amino acids—there are nine amino acids that your body cannot produce on its own
  • Carbohydrates, including fiber which is a non-energy form of carbohydrate
  • Vitamins—all vitamins are “essential” by definition, and must be supplemented
  • Trace Minerals
  • Other trace nutrients
Did You Know?
Vitamins are organic nutrients based on carbon and derived from living cells, whereas minerals are inorganic nutrients. Both are used by the body to allow other natural processes to occur.

By definition, “essential” is determined by whether or not your body needs these nutrients to come from an outside source, i.e. the diet.  Many cannot be manufactured by the body at all, while some can be created in the body but only if particular conditions exist such as sunlight needed to make Vitamin D or dietary carotenoids needed to create Vitamin A.

The BEST sources for all of these “essential” nutrients are whole natural foods.  In an ideal world, all of our nutrient needs would be supplied by the food we eat.  In times past, it was only a short distance from the farm to the table – often right in the yard and you ate what was in season, fresh, natural and available.

Unfortunately, we don’t live in that ideal world and we no longer eat the way we should.  Today, our food is sourced globally, picked before it is ripe, refrigerated or frozen, shipped thousands of miles over a period of weeks or months to arrive in our markets.  Combine that issue with the number of processed foods we eat on a daily basis and with the number of foods that we “won’t” eat because we are picky eaters, and you have a potential dietary disaster.

Did You Know?
Over 150 million tons of bananas are grown worldwide each year, mainly in Asia, South America, and Central Africa?  One small country, Ecuador, provides nearly 30 percent of the bananas consumed in industrialized countries and it takes about 4 weeks in refrigeration for a banana to make it to your home.

How Much Do We Need – and How Often?

The answer to these questions varies by the element.  Some nutrients are required to be consumed every day, while others can be stored in the body for weeks, months, even years before they “run out” and begin to affect health, vitality, and aging.

Click hessential-nutrient-checklist-booklet.jpgere to download a handy checklist to evaluate your diet and lifestyle with regards to essential nutrients as well as areas in which you may be harming your health. As you complete it, pay careful attention to the foods that you “Do” and “Do Not” include in your usual menu.  The checklist will help you pinpoint dietary nutrients you may be missing as well as suggest food and supplement options to avoid deficiency.

All essential nutrients, if deficient in the body, will eventually compromise your health.  To list every one right here would make this report into a full book. However, here are a few examples of the types of health problems that arise with nutritional deficiencies:

  • High amounts of Vitamin C is present in citrus fruit but also other fruits, berries, and even in vegetables such as peppers and tomatoes.  It needs to be provided in the diet frequently as it is a water soluble vitamin and can be quickly depleted.  Scurvy is a condition related to a lack of vitamin C, causing loss of collagen and connective tissue and resulting in eventual organ failure. It was discovered when sailors became ill after time at sea.  Before the condition was understood and prevented by supplying citrus fruit, over 2 million sailors had died of the condition.  Symptoms of scurvy can occur in as little as a month or as long as six months depending on the person’s prior habits of eating vitamin C rich foods.
  • Vitamin B12 is an nutrient usually derived from animal sources and is stored in the liver and other tissues, which is unusual for a water-soluble vitamin.  This store may last for years before needing to be replenished, but once depleted can cause serious side effects in the entire body including a disorder known as “pernicious anemia” which results in neurological damage. People following a vegan or vegetarian diet are often deficient in Vitamin B12.  Symptoms may not be noticed for quite some time because the body may be using up stores created prior to their dietary decision.  There ARE Vegan options to Vitamin B12, both natural foods and as a supplement.  Vegan eaters need to pay particular attention to their diets so that they get enough of these foods or take a quality Vegan B12 supplement.
  • Omega-3 Essential Fatty Acid is another nutrient many adults and even children are simply not getting in amounts that maintain health. Most people do not eat plain un-breaded fish on a regular basis and many people claim to “not like” fish at all. Deficiency of this essential fatty acid often means that omega-3 and omega-6 fatty acids are out of balance, and may contribute to conditions such as depression or AHD, dementia, inflammatory conditions such as arthritis, hormonal disruption such as PMS, and even insulin dysregulation leading to diabetes and obesity ϯ People who are taking certain medications such as blood thinners or cholesterol medications should consult a physician before starting a supplement regimen.
Did You Know?
Many species can create ascorbic acid in their systems, but humans cannot.  This is why “Vitamin” C (ascorbic acid) is  and essential for people but animals do not need it in their diets.
Do you know what the most common deficiencies are? Click To Tweet

What Are the Most Common Deficiencies?

It all comes back to what you eat. If you “hate” fish and “anything green” there is a higher risk of dietary deficiency than if you love to cook and regularly visit the local farmers market for what is most fresh.  If you choose or need to follow a “gluten-free” or other special diet, consider what nutrients those foods you are eliminating supply.  If your diet is primarily composed of ready-to-eat and processed foods, you are likely deficient.  If your diet is lacking in certain nutrients, either find other dietary options or consider a nutritional supplement.

The most COMMON dietary deficiencies for adults include:

  • Omega-3 Essential Fatty Acid
  • Vitamin D
  • Calcium
  • Magnesium
  • Vitamin B12 Especially in older adults and people following a vegetarian or vegan diet
Did You Know?
Surprising trace minerals that are essential to your health include Cobalt, Copper, Nickel, Silicon, and Iron. Copper jewelry is worn by many for health, and Iron is often added to cereals for fortification.
Did You Know?
Fluoride is another trace mineral, and natural fluoride is found in fish or tea. 99% of western continental Europe has rejected, banned, or stopped fluoridation due to environmental, health, legal, or ethical concerns, as the use of it in high amounts for “teeth health” is not healthy for the rest of the body

In addition to common dietary deficiencies and specific nutritional needs, many adults fall short in the amounts of lean protein and fiber in their diets.

  • The US RDA for 10 – 35% of your daily calories should come from protein.  This equals about 50 to 175 grams of protein for the 2,000 calorie diet which is adequate for the average adult.  High protein foods and beverages usually have no more than 20 to 30 grams per single serving. Consequently, additional attention may be needed to ensure that enough protein is available in the diet or through supplementation.
  • The US RDA for fiber is anywhere from 21 to 38 grams of fiber daily for adults, depending on age and gender.  Most people do not eat enough whole grains, raw vegetables and “roughage,” falling far short of this mark.  Fiber is essential to maintain regular intestinal movement and elimination and also provides “bulk” to help the body feel “full” and avoid overeating of high-calorie foods which are not needed.  Lack of dietary fiber can sometimes resulting in digestive issues.
Did You Know?
One of the nine essential amino acids your body needs is tryptophan, the infamous protein found in turkey that is blamed for causing sleepiness after eating it. Vegetarian sources of tryptophan include flax seeds and lentils.

Other dietary choices can add stress to the body and may require additional supplementation to reverse the damage caused by:

  • Excess sugar and other non-fiber carbohydrates
  • Lack of hydration from pure clean water
  • Excess caffeine and other stressors such as smoking and alcohol use
  • Lack of movement, which slows down metabolism and can impede proper elimination of waste
  • Prescription and over-the-counter medications

People understand the need for oxygen.  A few seconds of holding your breath will quickly remind you of your need to breathe.

Providing your body with necessary essential fats, amino acids, carbohydrates, fiber, vitamins, minerals, and other trace nutrients is sometimes a less obvious need.  Despite the lack of immediate symptoms, rectifying deficiencies is nonetheless critical for wellness and healthy aging.  Our understanding of this delicate balance is rudimentary but we do know enough to prevent and resolve some diet related issues.

essential-nutrient-checklist-booklet.jpgClick here to download a handy checklist to help you evaluate your diet for essential nutrients.  When you look it over to complete it, pay careful attention to the foods that you “Do” and “Do Not” include in your usual list of food options.  The checklist will help you pinpoint dietary elements that you may be missing as well as other ways you may be harming your health.


Using nutrition to stay healthy verses regain health may prevent later medical necessities. Click To Tweet      

Traditional Western medicine is not always receptive to alternative treatments that don’t involve medication or surgery. By approaching nutrition from a perspective of staying healthy rather than trying to “get back to” healthy we may eliminate the need for such drastic interventions. Furthermore, we are still learning new things all the time as to how the body “really” works. Forward thinking professionals and “regular people” alike are becoming aware of issues not currently recognized by the medical community including spinal health, magnetic energy from the earth, and human touch.  At aVivoPur.com we recognize that all of these are part of #PureLiving.

What You Can Do to Improve Your Health:

  • Pay attention to your body’s signals.  Heath and vibrancy are natural states.  If you are not feeling well or lack energy, consider what you are eating and what nutrients may be lacking from your diet.
  • Nutrition is one of 5 important pillars of health. Sleep, Hydration, Movement, and Detoxification matter as well.  Learn more from our report, “Pure Living in a Modified World”
  • Use this checklist to compare essential nutrients to what YOU eat on a regular basis. Know for sure if you are getting ALL of your essential nutrients, and in what other ways may you be compromising your health.

You can find this and much more on the www.aVivoPur.com website in our blog and newsletter.


About aVivoPur Supplements: To enhance the body’s ability to heal itself and be healthy and vibrant, we created the purest possible nutritional supplements. AVivoPur products are all-natural, avoiding chemical ingredients, fillers and excipients and using the finest ingredients available along with the highest standards of manufacturing. All products are gluten free, and the majority use vegetarian and/or vegan ingredients.

Disclaimer:  aVivoPur does not provide medical advice. This Web site is for information purposes only. Viewing this site, receipt of information contained on this site, or the transmission of information from or to this site does not constitute a physician-patient relationship.

The nutritional information on this site is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read on this web site.


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