Omar Bennett
Macronutrients and micronutrients are essential for a healthy body. Macronutrients are nutrients that the body needs in large amounts to function optimally. They include proteins, fats, and carbohydrates. Micronutrients, on the other hand, are nutrients that the body needs in smaller amounts. They include vitamins and minerals, which can be further classified into macrominerals, trace minerals, and water- and fat-soluble vitamins. While macronutrients provide the body with energy, micronutrients support growth, brain development, immune function, and energy metabolism.
Characteristics and values of macronutrients and micronutrients
| Characteristics | Values |
|---|---|
| Macronutrients | Proteins, fats, and carbohydrates |
| Definition | Nutrients your body needs in large amounts to function optimally |
| Other names | Macros |
| Sources | Meat, fish, soy products, grains, fruits, beans, starchy vegetables, avocados, nuts, seeds, cooking oils, fatty fish, etc. |
| Benefits | Provide the body with energy, help prevent disease, allow the body to function correctly, help with weight loss, etc. |
| Micronutrients | Vitamins and minerals |
| Definition | Nutrients needed in minimal amounts for the growth, development, and maintenance of the body |
| Types | Water-soluble vitamins, fat-soluble vitamins, macrominerals, microminerals/trace minerals |
| Sources | Food or nutritional supplements |
| Benefits | Support growth, brain development, immune function, energy metabolism, and may help fight disease |
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What You'll Learn
Macronutrients include fats, proteins, and carbohydrates
Macronutrients are nutrients that the human body needs in large amounts to function properly. They provide the body with energy and help maintain its structure. Fats, proteins, and carbohydrates are the three classes of substances that constitute macronutrients.
Fats are an essential component of cell membranes and act as a shock absorber for bones and organs. They also provide energy during endurance exercises, in between meals, and in times of starvation. While fats are not necessarily bad for health, they should be consumed in moderation. In a 2,000-calorie daily diet, only 20-35% of calories should come from fat, with less than 10% from saturated fat. Unsaturated or "good" fats are found in foods like vegetable oils, avocados, nuts, seeds, and fatty fish.
Proteins are another class of macronutrients essential for growth and development. They are often referred to as the "building blocks" of the body, as they help build and repair tissues, organs, and muscles. They also play a crucial role in producing hormones and enzymes, which are necessary for various bodily functions.
Carbohydrates, also known as starches and sugars, are the body's primary energy source. They are used to make glucose, which serves as our main fuel. Glucose can be used immediately or stored in the liver and muscles as glycogen for later use. In a 2,000-calorie daily diet, it is recommended that 45-65% of calories come from carbohydrates. Carbohydrates are found in plant foods like grains, vegetables, fruits, legumes, and nuts, as well as in dairy products and foods with added sugars.
While fats, proteins, and carbohydrates are the primary macronutrients, some experts also include water in this category, as it is required in large amounts by the body. However, unlike the other macronutrients, water does not directly provide energy.
It is important to note that the recommended intake of each macronutrient may vary based on individual factors such as age, sex, weight, fitness goals, and preexisting health conditions. Consulting with a doctor, nutritionist, or dietitian can help determine the optimal macronutrient ratios for specific needs and health goals.
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Micronutrients include vitamins and minerals
Micronutrients are essential vitamins and minerals that are required by the body to carry out a range of normal functions. They are called micronutrients because the body needs them in smaller amounts relative to macronutrients. Micronutrients are not produced by the body and must be derived from food.
Vitamins are organic compounds made by plants and animals that can be broken down by heat, acid, or air. They are necessary for energy production, immune function, blood clotting, and other functions. There are two types of vitamins: fat-soluble and water-soluble. Fat-soluble vitamins (vitamin A, vitamin D, vitamin E, and vitamin K) dissolve in fat and tend to accumulate in the body. Water-soluble vitamins (vitamin C and the B-complex vitamins, such as vitamin B6, vitamin B12, and folate) must dissolve in water before they can be absorbed by the body and cannot be stored.
Minerals are inorganic elements present in soil and water, which are absorbed by plants or consumed by animals. They play an important role in growth, bone health, fluid balance, and several other processes. Minerals can be divided into two categories: macrominerals and trace minerals. Certain minerals, such as selenium, can act as antioxidants and may help to prevent and fight diseases, such as heart disease.
An adequate intake of all micronutrients is necessary for optimal health, and they can be found in a variety of foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats.
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Macronutrients are the body's main energy source
Nutrients are chemical substances found in food that are required by the body to provide energy, give the body structure, and help regulate chemical processes. There are two main categories of nutrients: macronutrients and micronutrients.
Macronutrients are nutrients that the body needs in large amounts as they provide the body with energy. They include fats, proteins, and carbohydrates. Carbohydrates, also known as starches and sugars, are the body's main energy source. The body uses carbohydrates to make glucose, which is our main fuel. Glucose is either used immediately or stored in the liver and muscles as glycogen for later use. In general, 45–65% of daily calories should come from carbohydrates. Carbohydrates are found in all plant foods (grains, vegetables, fruit, legumes, and nuts), dairy, and foods containing added sugars.
Fats are another essential component of macronutrients. They provide energy during endurance exercise, in between meals, and in times of starvation. Fats also constitute an essential component of cell membranes, insulate, and act as shock absorbers for bones and organs. A recommended diet should include 20–35% of total daily calories from fat, with less than 10% coming from saturated fat. Unsaturated or "good" fats include vegetable oils, salad dressings, avocados, ground flax seeds, nuts, seeds, and fatty fish (salmon, sardines, mackerel).
Proteins are another class of macronutrients. While protein does not directly provide energy like carbohydrates and fats, it is still essential for growth and metabolism. Between 10–35% of calorie intake should come from protein.
Macronutrients are essential to maintaining a healthy body. Each type of macronutrient has its own benefits and purpose. The exact amount of each macronutrient a person requires may vary based on individual factors such as weight, age, sex, fitness goals, and preexisting health conditions. A doctor, nutritionist, or dietician can help guide people on their macro requirements and suggest beneficial diets.
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Micronutrients are required in smaller amounts
Micronutrients are essential compounds that the body requires in smaller amounts compared to macronutrients. They include vitamins and minerals and are necessary for maintaining optimal health and supporting various physiological processes. Micronutrients are measured in milligrams (mg), micrograms (mcg), or International Units (IU).
Micronutrients are essential for several vital functions in the body, including digestion, hormone production, and brain function. They also play a crucial role in the modulation of gene transcription, enzymatic reactions, and protection against oxidative stress. While they don't directly provide energy like macronutrients, micronutrients are crucial for energy production. For example, vitamin B1, also known as thiamine, aids in converting nutrients into energy. It can be found in foods such as white rice, fortified breakfast cereals, and black beans.
Vitamin B2, or riboflavin, is another important micronutrient that contributes to energy production, cell function, and fat metabolism. It can be found in instant oats, fat-free yogurt, and milk. Vitamin B3, or niacin, is essential for driving energy production from food and is present in chicken breast, turkey breast, salmon, and tuna. Vitamin B5, also known as pantothenic acid, assists in fatty acid synthesis.
In addition to vitamins, minerals are another crucial component of micronutrients. Minerals play various roles in the body, including maintaining fluid balance, supporting nerve and muscle function, and contributing to bone health. Examples of minerals essential for human health include calcium, phosphorus, magnesium, sodium, and potassium.
While the body requires smaller amounts of micronutrients compared to macronutrients, it is important to ensure adequate intake through a balanced diet. Most people can obtain sufficient levels of micronutrients by consuming a variety of fruits, vegetables, and other nutrient-dense foods. However, in some cases, individuals may need to take a multivitamin or specific supplement to meet their recommended micronutrient intakes, especially if they have specific health conditions or nutritional deficiencies.
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Macronutrients are needed for growth and metabolism
Nutritional science distinguishes between two classes of nutrients: macronutrients and micronutrients. Macronutrients are the compounds that humans consume in the largest quantities, while micronutrients are introduced in small quantities. Macronutrients are needed for growth and metabolism, and they constitute the total amount of caloric intake, meaning they are the principal energy source of the human body.
Macronutrients are the main components of different tissues, maintaining the body's structure and functioning. They are mainly distinguished as carbohydrates, proteins, and lipids (fats). The body requires a large amount of macronutrients to keep functioning properly. They give the body energy in the form of calories.
Lipids are the macronutrients with the highest calorie density. They allow the absorption of fat-soluble vitamins and are a source of essential fatty acids, ARA, EPA, DHA, and cholesterol. The intake of lipids is essential in the first two years of life to support brain growth and development. In early childhood, the quality of fats consumed is more important than the quantity.
Macronutrients are needed for growth, especially in newborns and children. Optimal growth requires a correct diet to ensure an adequate intake of macronutrients. A macronutrient deficit can compromise growth and delay sexual maturation. For example, infants exposed to a high-fat diet of human breast milk or formula have shown no correlation or a lower incidence of overweight and obesity.
The body requires both macronutrients and micronutrients to stay healthy and function correctly, but it needs more macronutrients than micronutrients.
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Frequently asked questions
Macronutrients are nutrients that the body needs in large amounts to function optimally. They provide the body with energy and allow it to perform bodily functions and daily activities. The three main macronutrients are carbohydrates, proteins, and fats.
Carbohydrates are common in whole grains such as rice, pasta, flour, and barley. They are also present in starchy vegetables like potatoes and corn, as well as dairy, whole fruits, honey, and beans. Protein-rich foods include eggs, meat, fish, and soy products. High-fat foods include avocados, nuts, seeds, cooking oils, and fatty fish.
Micronutrients are nutrients that the body needs in smaller amounts compared to macronutrients. They include vitamins and minerals, which are essential for the body's growth, immune function, brain development, and energy metabolism.
Vitamins and minerals can be further divided into categories. Vitamins include vitamin A, C, D, E, and K. Minerals are classified into macrominerals and microminerals (or trace minerals). Macrominerals are required by the body in larger amounts, while microminerals like iron, zinc, and iodine are needed in trace amounts.
