Solution:
There are 6 essential nutrients that the human body needs to function properly.
By definition, nutrients are chemical compounds in food that are essential for life and health. These nutrients provide energy, building blocks for tissue growth and repair, and substances needed to regulate chemical processes.
Now, there are six main nutrients:
1. Carbohydrates
2. Lipids
3. Proteins,
4. Vitamins
5. Minerals
6. Water.
The amount of energy provided by these nutrients is as follows:
CHO = 16 kJ per gram of CHO
Protein = 17 kJ per gram of protein
Lipids = 37 kJ per gram of lipid
Individuals between the ages of 4 and 18 years require 6,500 to 14,000 kJ per day, and the approximate number of kilojoules an individual consumes per day will depend on their age and level of physical activity.
On the other hand, the consumption of nutrients must be balanced:
Nutrients must be distributed in proportion to each other. Thus, carbohydrates must account for between 55 and 60% of the total kcal per day; fats, between 25 and 30%; and proteins, between 12 and 15%. In addition, you should drink 1.5 to 2 liters of water a day.
With regard to vitamins and minerals we have the following recommended amounts:
Vitamin A: 800 µg per day
Vitamin B1: 1,2mg per day
Vitamin B2: 1,4 mg per day
Vitamin B3: 16 mg per day
Vitamin B5: 6 mg per day
Vitamin B6: 1,4 mg per day
Vitamin B7: 50 µg per day
Vitamin B9: 200 µg per day
Vitamin B12: 2,5 µg per day
Vitamin C: 80 mg per day
Vitamin E: 12 mg per day
Vitamin K: 75 µg per day
Potassium: 2000 mg per day
Chloride: 800 mg per day
Phosphorus: 700 mg per day
Magnesium: 375 mg per day
Iron: 14 mg per day
Zinc: 10 mg per day
Copper: 1 mg per day
Manganese: 2 mg per day
Fluoride: 3.5 mg per day
Selenium: 55 µg per day
Chromium: 40 µg per day
Molybdenum: 50 µg per day
and
Iodine: 150 µg per day