Okay. So here’s the deal.
You don’t need a PhD in nutrition to eat better.
You don’t need supplements with weird names.
You don’t need someone shouting about macros or detox smoothies.
What your body needs comes down to six basic nutrients, and how to get them naturally, we will discuss in this blog.
That’s it. Just six.
No drama. No overpriced meal plans.
Let’s go through them—super chill, no pressure.
The 6 Nutrients Your Body Needs And How To Get Them Naturally
1. Carbs (Yes, You Can Eat Bread)
People love to hate on carbs. Not sure why.
They’re not the bad guy.
Carbs are fuel. Your brain runs on them.
Like, no carbs = your brain turns into mashed potatoes.
Ever feel super tired or cranky for no reason?
It could be you’re just low on carbs.
Where to get carbs that help:
- Oatmeal
- Potatoes (yep, white potatoes are fine)
- Fruit (bananas, berries, apples)
- Rice, pasta, whole wheat stuff
Try not to live off donuts and white bread 24/7.
But also, if you eat a bagel once in a while? You’re fine.
2. Protein (Not Just for Gym Bros)
You’ve probably heard the word “protein” so much that it’s lost its meaning.
But here’s the point: your body uses protein to fix stuff.
Muscles, skin, hair, hormones—basically everything.
Easy protein options:
- Eggs (cheap and easy)
- Chicken, fish, beef
- Lentils, beans
- Tofu, tempeh, edamame
- Greek yogurt
You don’t need to drink weird-tasting shakes.
Just make sure there’s a little protein in most meals.
A couple of scrambled eggs? Good.
A scoop of beans in your rice bowl? Perfect.
3. Fat (Seriously, Please Eat Some)
Fat used to be the villain in the ’90s.
Now it’s having a comeback. And for good reason.
Your brain is mostly fat. So are your hormones.
So if you’re low on fat, your body just… doesn’t work right.
Also, fat makes food taste good. And keeps you full.
Where to get good fat:
- Avocados
- Olive oil
- Peanut butter (the kind without sugar)
- Salmon or sardines
- Nuts and seeds
You don’t need to go wild with fat. Just don’t cut it out completely—your body needs it to function.
4. Vitamins (Kinda the Behind-the-Scenes Crew)
You probably don’t wake up thinking, “Did I get enough vitamin B12 today?”
Fair. Most of us don’t.
But when you’re low on vitamins, you feel it.
Tired all the time? Skin acting up? Getting sick a lot?
It could be a vitamin thing.
How to get more without overthinking:
- Eat some fruit every day (like an orange or a kiwi)
- Get outside for 10–15 mins (vitamin D from the sun)
- Add greens to your meals (spinach, kale, whatever)
- Throw in some carrots or sweet potatoes (vitamin A)
Multivitamins are okay as a backup.
But real food works better most of the time.
5. Minerals (Small Stuff, Big Deal)
These don’t get talked about much, but they matter. A lot.
Low on iron? You’ll feel super drained.
Low magnesium? Your sleep might suck.
No potassium? Cramps, headaches, weird stuff.
Good sources of minerals:
- Leafy greens (spinach, kale)
- Beans and lentils
- Nuts (especially almonds, cashews)
- Bananas
- Dark chocolate (yep)
Don’t worry about tracking every single one.
Just eat a variety of real foods. You’ll probably be fine.
6. Water (Honestly, Just Drink More)
I saved this one for last because it’s the most obvious—and the most ignored.
You need water. Every single day.
Not soda. Not coffee (though, no judgment).
Water.
Even slight dehydration messes with your mood, focus, energy—everything.
How to drink more without making it annoying:
- Keep a bottle near you (on your desk, in your bag)
- Drink when you wake up
- Add lemon or cucumber if plain water is boring
- Eat water-rich foods like watermelon, cucumbers, or oranges
If your pee’s dark yellow, you need more.
If it’s light yellow or clear, you’re good.
Simple.
So, What Now?
Don’t try to do everything at once.
You don’t need to go full meal-prep mode or buy fancy groceries.
Start with small stuff:
- Add a piece of fruit to breakfast
- Drink a full glass of water before coffee
- Toss spinach into whatever you’re already eating
- Swap soda for water once a day
- Cook something simple with beans or eggs
Honestly, that’s enough.
Once you feel better, you’ll want to keep going.
You don’t need to be perfect. Nobody is.
Just aim to get the six essential nutrients your body needs—carbs, protein, fat, vitamins, minerals, and water—most days.
That’s it. That’s the whole deal.
Keep it simple. Don’t overthink it. And if you mess up? Try again tomorrow.
You’re not broken. You’re just figuring it out—like the rest of us.