Macro & Micronutrients

Nutrients are nutrients, right? Well, not exactly. Nutrients can be considered macronutrients (macro from the Greek word makros, meaning large) or micronutrients (micro also from Greek, meaning small). Macronutrients are the nutritional building blocks the body needs in larger quantities while micronutrients are still needed but in smaller doses. 

Macronutrients are proteins, fats, and carbohydrates. Fats, carbohydrates, and protein are energy-yielding nutrients which assist the body in building and maintaining muscle. 

• Dietary protein is crucial to help the body build muscle, hormones, bone, and skin and can be found in foods such as meat, nuts, beans, and dairy. Animal protein contains amino acids, which are an essential nutritional building block. Although plant based protein is nutritious, most lack the amino acids that animal protein supplies (Sizer & Whitney, 2017). In order to obtain amino acids, a vegetarian diet should be varied and even supplemented with a product such as liquid aminos. Consuming sufficient amounts of protein on a daily basis is important as the human body doesn’t store it as it does with fats (U.S. National Library of Medicine, 2018).
• "Good fats" are naturally occurring and can be found in fish (Omega 3 fatty acids), nuts, and vegetables. When expressed from the natural foods, these fats are liquid at room temperature. Some sources of monounsaturated fats are olive oil, peanut oil, canola oil, avocados, and most nuts. Polyunsaturated fats are considered essential, which means the body requires them for regular functioning but cannot make them. Polyunsaturated fats help to build cell membranes, and assist in blood clotting and muscle movement (Harvard Medical School, 2017).
• Carbohydrates are an energy source which the body uses to support daily functioning. When the body begins to break down carbohydrates for use, glucose is created. This glucose supports the brain, central nervous system, and red blood cells. Additionally, the sugar molecules from carbohydrates have been shown to facilitate communication between cells and help create mucus and shape proteins (Sizer & Whitney, 2017). Dietary fiber, which can be categorized as soluble or insoluble, has important and unique benefits to the body. Soluble fiber, which dissolves in water, can help maintain colon health, reduce inflammation, support immunity, and may help thwart allergies; insoluble fiber, the tough fibrous structure of plants, is indigestible and reduces the risk of constipation, hemorrhoids, and colon cancer while creating a feeling of fullness when eating (Sizer & Whitney, 2017).

Micronutrients are vitamins and minerals. Vitamins and minerals are unique in that they provide no energy to the body. Instead, they assist the body in all functions such as moving muscles, digesting food, and obtaining energy from the other classes of nutrients (Sizer & Whitney, 2017). Vitamins are classified as either fat soluble or water soluble, which basically means we need both fat and water to properly absorb and utilize them! Although you can add a multivitamin or supplement to assist in meeting your recommended daily values of micronutrients, the best way to obtain these is by eating a varied diet. 

References:

Harvard Medical School. (2017). The Truth About Fats. Retrieved from https://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good

Illinois Farm to School Network. (2013). 13 Vitamins [image]. Retrieved from http://illinoisfarmtoschool.org/toolkit/751-2/

Sizer, F. & Whitney, E. (2017). Nutrition: Concepts and controversies (14th ed.). Mason, OH: Cengage Learning.

U.S. National Library of Medicine. (2018). Dietary Proteins. Retrieved from https://medlineplus.gov/dietaryproteins.html 

U.S. National Library of Medicine. (2018). Dietary Proteins [photograph]. Retrieved from https://medlineplus.gov/dietaryproteins.html