Understanding macronutrients and micronutrients

(Article for Upwork client)

Have you ever thought about what your body really needs to stay healthy? The answer is good nutrition. Find out how macro and micronutrients can improve your nutrition and health today, and well into the future. 

We can’t live without macro and micronutrients; they provide our body with fuel. Without enough of these all-important nutrients, we are putting ourselves at risk of death or serious health complications. 

Learn more about how these nutrients can start benefiting your health today.

Macronutrients

Together these nutrients provide your body with energy and structure. Macronutrients are essential for maintaining a healthy weight, too little and you may feel low in energy and experience mental fog, too much, and you may experience some unwanted weight gain. Let’s have a look at how each of these macronutrients can help improve your overall health. 

‘Macronutrients consist of 

carbohydrates, fats and proteins’

Carbohydratescome in different forms, known as sugar, starch, and fibre. A major role of carbohydrates is to provide glucose for energy. Glucose is the body's preferred fuel source. When your body has excess glucose, it is stored in our muscles and liver as glycogen or stored in adipose tissue as fat. 

‘Carbohydrates are your bodies primary 

source of energy.'

Glucose is vital to the brain; it is the brain's primary source of energy. The brain also uses glucose to transfer important amino acids like tryptophan, which regulates our mood. 

Too much carbohydrate can cause unwanted weight gain. So try to aim for between 40-70% of your recommended daily calories from carbohydrates. Some of the best sources are whole grains and fruits. 

‘Fats ensure our organs are protected and 

we absorb essential vitamins' 

Fatsare also crucial for energy. They act as an energy reserve for your body when glycogen stores are depleted. Fats also have some other very important roles in your body. They provide insulation to protect your organs, and they also help transfer fat-soluble vitamins throughout the body for use.

But not all fats are equal. Some are better for your health than others. Aim for more mono and polyunsaturated fats in your diet and limit your intake of saturated fats. 

Aim for between 20-35% of your daily calories coming from fats. And no more than 10% of total calories should be saturated fat. You can find the good fats in nuts and seeds, avocado, and olive oil. To avoid bad fats, stay away from margarine and deep-fried foods. 

‘Protein supports the structure of your body."

Proteindoes a lot more than build muscle. Yes, protein does play a significant role in forming your tissue structures, such as your muscle, skin, tendons, and bones. But proteins also maintain your cell membranes' health, make enzymes that regulate metabolism, transport nutrients, maintain a healthy pH in your body, and regulate hormones. 

Proteins provide your body with essential and nonessential amino acids. Essential amino acids are sourced from the diet; and nonessential amino acids, your body can make itself. 

How much protein an individual’s body requires varies greatly but will usually range between 0.7 – 1g per kg of body weight. 15 -25% of your total calorie intake for the day should be from protein. The best sources of protein include lean meat like beef, chicken, or fish. But you will also find adequate amounts of protein in nuts, eggs, milk, and quinoa. 

Micronutrients

Your body requires micronutrients to function, although in much smaller amounts. The body can't synthesize most micronutrients; this means you need to obtain them from your diet. Micronutrients play a significant role in protecting your body from disease by ensuring your cells have what they need to function correctly. A diet rich in whole foods, including plenty of fruit and vegetables, will ensure your body gets the right dose of these essential nutrients. 

Micronutrients are split into vitamins and minerals. Let's look more closely at a few essential micronutrients:

Vitamins 

Let’s start with the B vitamins. B vitamins help your body use glucose for energy and help your body synthesize proteins. B vitamins also play a role in blood production and balancing our central nervous system and hormones. Excellent sources of B vitamins include whole grains, legumes, green vegetables, and nuts and seeds. 

'B vitamins are important for energy.'

When it comes to antioxidants, you can't go past vitamin C, vitamin A, and vitamin E. All, helps protect your cells from the damage free radicals can cause, and all are important for healthy skin, and a healthy immune system. You will find these nutrients in carrots, sweet potatoes, citrus fruits, berries, peppers, and avocado. 

‘Antioxidants help ensure we are protected

 from disease’

One of the easiest micronutrients to obtain is vitamin D, and that is because we get it from the sun. Vitamin D helps your body absorb calcium, making it essential for healthy teeth and bones. Vitamin D is also required for a strong immune system. 

‘UV light from the sun helps make vitamin D

 in our body.'

Folic acid is known for its importance during pregnancy. Although, your body actually needs it every day to ensure your DNA, nervous system, and digestive tract stays healthy. We recommend finding your folic acid in your green leafies. 

Last but not least is vitamin K. Vitamin K aids in blood clotting. The fun fact about vitamin K is it's primarily made from the bacteria found in your gut, but you can also find it in your green leafies.

Minerals 

Calcium is the most well-known of the minerals and undoubtedly the most crucial nutrient for your teeth and bones. Calcium is also an electrolyte and is vital for maintaining nerve and muscle function. You will find calcium in dairy products, green leafies, sardines, and almonds.

Potassium, like calcium, is also an electrolyte and helps maintain the water balance within our cells. Due to its role as an electrolyte, it helps keep our nervous system and heart rhythm healthy. Find your potassium in fruits like bananas and oranges, or beans. 

Electrolytes help maintain healthy water 

balance in your body.'

Like its friends above, sodium is also considered an electrolyte and essential for cell and muscle function. Eating too much sodium is very common. Eating too much can lead to high blood pressure, leading to cardiovascular disease. To avoid overconsumption, minimise intake of processed foods and try to limit added salt in your diet.

‘Too much sodium is a worldwide problem’

Iron can’t go unmentioned. Iron keeps your body oxygenated and helps form your red blood cells. If you are ever unsure about your iron, always check with your doctor before supplementing as your body stores excess iron. Too much iron can harm your liver and brain. The safest way to get your iron is from animal-based meat, whole grains, green leafies, and legumes. 

These are just some of your essential macro and micronutrients and only some of the fantastic benefits they offer. A wholefood diet is the best source of these macro and micronutrients. If you are unsure you are getting enough, speak to a professional to see if supplementing is required.

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