When it comes to healthy eating, getting the right nutrients is essential to your overall health and wellbeing.

While there are many different vitamins and minerals that your body needs, there are a few key nutrients that you simply can’t afford to miss. In this article, we’ll take a closer look at the top three nutrients that you need to make sure you’re getting enough of in your diet.

1. Protein

Protein is one of the most important nutrients for your body. It’s essential for building and repairing tissues, producing enzymes and hormones, and maintaining a strong immune system.

Without enough protein, your body may struggle to function properly, leading to a variety of health problems.

Experts recommend that adults aim for 0.8 grams of protein per kilogram of body weight per day. However, this number can vary depending on your age, sex, and activity level. For example, athletes and older adults may need more protein than others.

Some of the best sources of protein include:.

Meat
Seafood
Poultry
Eggs
Dairy products
Legumes
Nuts and seeds

While it’s important to get enough protein in your diet, it’s also important to choose healthy sources of protein. Opt for lean meats and fish, and try to limit your intake of red and processed meats as much as possible.

2. Fiber

Fiber is another essential nutrient that many people don’t get enough of. It’s important for digestion, aiding in weight management, and reducing the risk of a variety of health problems such as heart disease and diabetes.

Most adults should aim for 25-30 grams of fiber per day, but many fall short of this goal. Some of the best sources of fiber include:.

Whole grains
Fruits and vegetables
Legumes
Nuts and seeds

When adding more fiber to your diet, it’s important to do so gradually and drink plenty of water to avoid digestive discomfort.

3. Omega-3 Fatty Acids

Omega-3 fatty acids are a type of healthy fat that is essential for brain function, reducing inflammation, and promoting heart health. However, many people don’t get enough omega-3s in their diets, and this can lead to a variety of health problems.

Experts recommend that adults aim for at least 250-500 mg of combined EPA and DHA omega-3s per day. Some of the best sources of omega-3s include:.

Fatty fish such as salmon, tuna, and mackerel
Flaxseeds
Chia seeds
Walnuts
Some types of algae

If you’re not getting enough omega-3s through your diet, you may want to consider taking a supplement. However, it’s important to talk to your healthcare provider before starting any new supplements.

Conclusion

Eating a healthy, balanced diet is essential for your overall health and wellbeing. While there are many different nutrients that your body needs, protein, fiber, and omega-3 fatty acids are three of the most important.

By making an effort to include more of these nutrients in your diet, you can promote a healthy body and reduce your risk of a variety of health problems.