When starting your wellness journey you’ll hear a lot of talk about macro and micronutrients. Macronutrients and micronutrients are essential components of the diet that play crucial roles in maintaining health and supporting the proper functioning of the body. These nutrients are required in varying amounts, and they serve different purposes in the body.
Macronutrients
Macronutrients are nutrients that the body needs in relatively large amounts. These provide the energy (calories) necessary for growth, metabolism, and physical activity. The three main macronutrients are:
Carbohydrates: The body’s primary energy source. Carbs are broken down into glucose, which fuels cells, especially the brain and muscles during exercise.
Proteins: Essential for the growth and repair of tissues, including muscles, skin, and organs. Proteins also play a key role in immune function and hormone production.
Fats: Necessary for storing energy, protecting organs, and aiding in the absorption of fat-soluble vitamins (A, D, E, and K). Fats also play a role in maintaining cell structure and function.
Macronutrients are required in grams per day, and each one provides a specific number of calories: carbohydrates and proteins provide 4 calories per gram, while fats provide 9 calories per gram.
Micronutrients
Micronutrients are vitamins and minerals that the body needs in much smaller amounts, but they are crucial for maintaining health. They do not provide energy but are involved in various physiological processes.
Vitamins: Organic compounds that are vital for processes such as immunity, bone health, blood clotting, and energy production. For example, Vitamin C supports immune function, while Vitamin D helps in calcium absorption.
Minerals: Inorganic elements that play a role in maintaining proper body function, such as building strong bones, transmitting nerve impulses, and maintaining a healthy heart rhythm. Examples include calcium, iron, magnesium, and potassium.
Though they are needed in smaller quantities compared to macronutrients, deficiencies in micronutrients can lead to serious health problems, such as anemia (due to iron deficiency) or scurvy (due to Vitamin C deficiency).
Both types of nutrients are essential for overall health and well-being. The balance and proper intake of macronutrients provide the body with energy, while micronutrients support essential metabolic and physiological processes.
References:
Harvard T.H. Chan School of Public Health. "The Nutrition Source – Macronutrients."
World Health Organization (WHO). "Micronutrients."
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