Essential nutrients Scientific Journals A person’s body cannot produce everything that it needs to function. There are six essential nutrients that people need to consume through dietary sources to maintain optimal health. The six essential nutrients are vitamins, minerals, protein, fats, water, and carbohydrates. Vitamins are micronutrients that offer a range of health benefits, including: • boosting the immune system • helping prevent or delay certain cancers, such as prostate cancer • strengthening teeth and bones • aiding calcium absorption Minerals are the second type of micronutrients. There are two groups of minerals: major and trace minerals. The body needs a balance of minerals from both groups for optimal health. Protein is a macronutrient that every cell in the body needs to function properly. People often associate high fat foods with bad health. However, a person needs certain fats to help maintain optimal health. Fats provide the body with energy and help it carry out a range of functions. However, it is essential to consume healthful fats, such as monounsaturated and polyunsaturated fats and limit or avoid saturated and trans fats. Carbohydrates are essential to the body. They are sugars or starches that provide energy for all the cells and tissues in the body. Water is probably the most important essential nutrient that a person needs. A person can only survive a few days without consuming water. Even slight dehydration can cause headaches and impaired physical and mental functioning.