Human life needs

Water:

Water is the most basic need of human existence. Our bodies have evolved over thousands of years to require at least 2 liters (or 1 gallon) of water per day. If we do not consume enough water, then our body requires additional sources of water. For example, if we exercise too hard without drinking sufficient fluids, our kidneys will try to work harder to excrete the extra fluid. When the kidneys cannot get rid of the excess water fast enough, it causes us to become dehydrated, leading to symptoms ranging from mild headaches to severe cramping. There are many ways to ensure adequate intake of water, including consuming plain water, soups, juices, sports drinks, and coffee. Drinking more than 8 glasses of water each day is recommended to stay hydrated.

Protein:

Protein is necessary for building muscles and repairing cells. Without protein, the body cannot maintain proper function and repair damaged organs. Consuming enough high-quality protein foods, such as meat, dairy products, eggs, beans, nuts, seeds, fish, and poultry, is important for maintaining good nutrition. Eating plenty of high-protein foods helps build muscle mass and keep your immune system strong. Also, these foods help prevent blood sugar spikes and dips.

Carbohydrates:

Carbohydrates provide fuel for the brain and body, promote mental alertness, boost endurance, improve sleep quality, and regulate hormones. Complex carbohydrates are often referred to as starches, while simple carbohydrates are either sugars or fruit juice. Starches consist of long chains of glucose molecules (simple carbohydrates), and complex carbohydrates consist of smaller amounts of complex carbohydrate polymers called glycogen. Examples of complex carbohydrates include whole grains, legumes, vegetables, bananas, potatoes, rice, oats, pasta, bread, and some fruits. People who eat more complex carbohydrates tend to weigh less, have more stable moods, and experience fewer cravings.

Fats:

Fat is the third most abundant substance in humans. Most fats we consume are saturated fats, which contribute to overweight and obesity. Excess fat in the body increases levels of cholesterol and triglycerides, two types of lipids that may lead to cardiovascular disease and type II diabetes. However, unsaturated fats, such as margarine, olive oil, avocados, and salmon, lower LDL ("bad") cholesterol and raise HDL ("good") cholesterol. Dietary fats should make up no more than 30 percent of total calories consumed daily.

Minerals:

Minerals are chemical elements that are present in small quantities in food that are essential for normal cellular functioning. Essential minerals include calcium, iron, zinc, copper, selenium, iodine, manganese, chromium, molybdenum, nickel, lithium, and fluoride. These substances play a role in regulating growth, nerve transmission, bone structure, hormone production, enzyme activity, and red blood cell function. Inadequate consumption of certain minerals may result in weakened bones, sluggish learning abilities, low thyroid function, and reduced immunity. Getting adequate amounts of minerals, especially those that occur naturally in foods, is easier said than done. To ensure mineral balance, make sure you eat a variety of whole grains and fresh produce. Good sources include spinach, broccoli, citrus fruits, tuna, beans, wheat germ, almonds, cashews, sesame seeds, sunflower seeds, and Brazil nuts.

Fiber:

Fiber is a dietary fiber that is resistant to digestion and passes out of the body easily. The average person ingests about 14 grams of fiber each day. Fiber prevents constipation, reduces weight gain, promotes regular bowel movements, lowers cholesterol, eases heartburn, and regulates blood pressure. It is found primarily in fruits, vegetables, beans, lentils, peas, barley, oats, oat bran, flaxseed, psyllium seed husks, and chia seed.

Vitamins:

Vitamins are compounds that are necessary for a healthy body. A vitamin supplement provides the body with what it lacks in order to properly perform its functions. You can find vitamins in leafy greens, oranges, milk, cheese, yogurt, cereal, meats, seafood, nuts, bread, brown rice, cereals, and dried fruit. Vitamin B12 is only found in animal foods, so vegetarians and vegans must take supplements to avoid being deficient in this particular vitamin. According to the Center for Science in the Public Interest, adults should consume 400 micrograms of folic acid per day, while children ages 9–13. Adults between age 14 – 18 should have 0.9 milligrams, while pregnant women should have 600 micrograms per week. Men should obtain 100 micrograms per day and women should get 75 micrograms per day. Lastly, adults older than 19 should have 800 micrograms per day, while children should receive 5 micrograms per day.

Oxygen:

Oxygen is the third most abundant gas in the universe after argon and neon. It is present everywhere around us, but only a small percentage of it reaches our planet's surface due to high levels of pollution being introduced into the atmosphere. However, even at ground level, oxygen is hard to find. Plants use the chemical bonds between carbon dioxide molecules and water molecules to produce glucose and oxygen, and animals use the chemical bonds between oxygen molecules and hydrogen atoms in food to create ATP. Since plants cannot move, they depend on sunlight to provide energy for photosynthesis. Animals, on the other hand, use cellular respiration to obtain energy for moving and performing physiological processes.

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