For optimal health, it is essential to consume a wide variety of nutrients, both macro and micro. These essential nutrients help our immune system function efficiently, promote healthy vision, and maintain healthy bones, among many other benefits. In this article, we’ll explore the types of macro and micronutrients, their functions and dietary sources.
You’ve probably heard of the term "counting macros" or “keeping track of micros in food”.
But what does that mean, and how does counting macro and micronutrients help you stay healthy? Macro and micro-nutrients work together to maintain a healthy body, so consuming a well-rounded diet that includes a diverse range of foods is important to meet our body's nutritional needs. In this article, we’ll explore the difference between macronutrients and micronutrients and how they help keep our bodies functioning smoothly.
How do Macro and Micro Nutrients Work?
Macros and micronutrients have specific functions in your body:
- Macronutrients are simply carbohydrates, proteins, and fats, that provide the energy needed for daily activities and serve as the building blocks for various bodily functions.
- When they are consumed, these macronutrients are broken down into molecules. These molecules are used for important tasks like providing energy, building muscles, and creating the structure of cells in your body.
- Micronutrients, like vitamins and minerals, are essential in smaller amounts, acting as cofactors in various physiological processes, supporting immune function, and aiding in vital functions like oxygen transport and bone health.
- While macronutrients fuel the body's energy needs, micronutrients ensure the smooth operation of biochemical reactions, collectively contributing to overall health and well-being.
- This is the main difference between these nutrients. Balancing both is crucial for a comprehensive and sustainable approach to nutrition.
Macronutrients
Fat, protein, and carbohydrates are essential macronutrients, each with specific roles in our diet.
- Fat is composed of glycerol and fatty acids
- Protein is made up of chains of amino acids
- Carbohydrates are simple sugars
Let's have a look at each of the macronutrients in detail:
Macronutrients |
Function |
Sources |
Energy (%) From Macronutrients |
Carbohydrates |
Carbohydrates function as an energy provider, assist in regulating blood glucose and insulin metabolism, and contribute to the metabolism of cholesterol and triglycerides. |
Grains (such as rice, wheat, and oats), fruits, vegetables, legumes (beans and lentils). |
45-65% energy |
Protein |
Protein is required for your body to repair cells and make new ones. It is also vital for proper growth and development in children and teens. Proteins are the muscle builders, crucial for repair and growth. |
Meat like chicken, fish, eggs, dairy products (like milk and yogurt), legumes (beans and lentils), tofu, nuts, and seeds. |
5-15% energy |
Fats |
Fat plays a major role in the body, serving as an energy reserve, providing insulation and protection for organs, and aiding in absorbing and transporting fat-soluble vitamins. |
Avocados, nuts, seeds, olive oil, fatty fish (like salmon and mackerel), cheese, and plant-based oils like coconut oil. |
20-35% energy |
Micronutrients
The Food Safety and Standards Authority of India (FSSAI) states that micronutrient deficiency is becoming a significant public health concern in India, primarily due to excessive cereal-based dietary habits. Let's look at some micronutrient information in the table below:
Micronutrients |
Function |
Sources |
Daily recommended dietary allowance (2023) |
Vitamin C |
Supports immune function |
Citrus fruits (oranges, lemons), strawberries, bell peppers |
80mg for men, 65 mg for women |
Iron |
Essential for oxygen transport in the blood |
Red meat, lentils, spinach, fortified cereals |
19mg for men, 29mg for women |
Calcium |
Crucial for bone health |
Dairy products (milk, yoghurt), leafy greens (kale, broccoli) |
600 mg for men and women |
Vitamin A |
Maintains vision and skin health |
Carrots, sweet potatoes, spinach, liver |
1000 μg for men, 640 μg for women |
Zinc |
Supports immune function and wound healing |
Meat, nuts, seeds, legumes |
17mg for men, 13.2mg for women |
Selenium |
Acts as an antioxidant and supports thyroid function |
Brazil nuts, fish, poultry |
40 μg for men and women |
Here are a few delicious recipes that are abundant in macro and micronutrients:
- Apple carrot sweet potato soup: Try this thick, low-calorie soup that’s packed with nutrients. It's perfect for a mid-evening pick-me-up or as a mouthwatering appetiser.
- Green Salad: Enjoy a fiber-rich green salad, bursting with antioxidants and loaded with iron and vitamin C.
- Fruit yoghurt: The delightful recipe is a delectable fusion of yoghurt, strawberries, honey, and various other fruits, packed with vitamins and minerals.
- Brown Rice Pulao: Savour a brown rice pulao—a wholesome dish packed with protein, high fiber, B complex vitamins, magnesium, phosphorus, and selenium for a nutritious and delicious meal.
Caution is advised against the excessive intake of nutrients or supplements as this may have harmful effects. Consult a healthcare professional who will provide expert advice on a diet plan tailored to your needs.
Conclusion
Understanding and incorporating a balanced mix of macronutrients and micronutrients into our diet is crucial for optimal health. This nutritional harmony not only fuels our daily activities but also supports vital bodily functions, ensuring a vibrant and nourished lifestyle. Embrace the benefits of macros and micros for a well-rounded approach to wellness.