Here are the Essential Nutrients that you must receive on a daily basis for good health.

Within the classification of essential nutrients there are positive and negative subdivisions. It is more complex then what you taught in grade school.

Water - Essential for all cellular functions in the body. Dehydration not only negatively affects performance over the long haul it will effect your health. No negative effects as long as the water is clean. 8 to 10 glasses a day for a sedentary person. However, this 8 to 10 glasses assumes you are eating at least 5 to 7 fruits and vegetables daily where you are also getting hydration from your food.

Carbohydrates - Immediate energy source for the cells. Carbohydrates have 4 calories per gram (4,000 calories in chemistry language). There is a big difference between complex and simple carbohydrates and eating High Glycemic and Low Glycemic Carbohydrates. If you want to maintain your health over the long haul learn to eat carbohydrates that fall in the low glycemic index catagory.

Protein - The body breaks down protein into amino acids in the digestive system. Amino acids are absorbed into the bloodstream and each cell rebuilds these amino acids to fulfill it's own protein needs. Protein contains 4 calories per gram (4,000 by chemistry standards). All of your cells are comprised of protein (even the antibodies in your immune system). Most people in eat protein sources that are too high in saturated fat.  The key is to eat a protein source that is low in saturated fat.

Fats -Also known as fatty acids. 9 calories per gram. Omega 3 & Omega 6 fatty acids are essential fats that your body needs on a daily basis. Most western diets are low in Omega 3 oil and high in saturated and trans fats.  When people get the proper amount of Omega 3 fat in their diet on a daily basis (around one tablespoon per 100 pounds of body weight) the function of the cells of the body improve, hunger pangs and cravings drop.  Flaxseed oil  and evening primrose oil are a great source for essential fatty acids. Saturated fats and Trans-Fats (Partially hydrogenated Oil) have a tremendously bad effect on the cells of the body.

Vitamins - Are found most abundantly in fruits and vegetables (That's why we are supposed to 5 to 9 servings daily). Vitamins are catalysts for cellular function (they make things happen smoother and more efficiently). Vitamins are not food. They need to be present with the food to effective. Do not take a vitamin on an empty stomach.  Take the vitamin just before eating or with a meal.  Vitamins and minerals work in a synergistic fashion...that means no one vitamin or mineral works alone.  So if you are going to a vitamin and mineral supplement make sure it is a multi-vitamin/multi-mineral supplement.

Minerals - Essential for cellular function and growth. For example Calcium is for bone growth. Iron for hemoglobin. Again most minerals are supplied through food that is grown in the ground...Fruits and Vegetables.

Fiber - Fiber provides bulk to your diet. Fiber protects the lining of the digestive tract while removing bile from the body. The liver then pulls cholesterol from the blood to make new bile for the digestive tract. This is how fiber has a cholesterol lowering effect on the body. Plus fiber blocks calorie absorption.