Understanding Macronutrients & Micronutrients

Written by Lynae, Owner of Healthy Living with Lynae, NNCP, CHN, CHC

This article will explain the difference between macronutrients and micronutrients and why both are essential for your overall well-being.

The Role of Macronutrients

Macronutrients include carbohydrates, protein and fats. They are all energy-providing nutrients, with carbohydrates being the main source of energy for your body. Carbohydrates have 4 calories per gram, proteins have 4 calories per gram, and fats have 9 calories per gram. However, not every carbohydrate, protein or fat is created equal. The general rule for adults, is 45-65 percent of calories should come from carbs, 10-35 percent from protein, and 20-35 percent from fat. Again, this is a general guideline, and the ranges can change based on your specific goals.

• Each Macronutrient has a different function in the body and has varying effects on your health, metabolism, and energy levels:

  • Carbohydrates primarily serve as the body’s main energy source. They are broken down into glucose, which fuels cells, especially in the brain and muscles during high-intensity activities. Simple carbs (like sugar) can cause rapid spikes in blood sugar, while complex carbs (like whole grains and vegetables) offer sustained energy and fiber. Complex Carbohydrates are the ones you want to aim for! Depending on the type of carbohydrate, it can lead to quick energy spikes and crashes, which is what you want to avoid.

  • Protein is essential for growth, repair, and maintenance of tissues. They are made up of amino acids, which play critical roles in building enzymes, hormones, and immune functions. Protein can also boost metabolism. Animal proteins typically contain all essential amino acids, while plant proteins may lack one or more. Quality and digestibility vary. Proteins help control appetite.

  • Fats do provide long-term energy, support cell structure, and are necessary for the absorption of fat-soluble vitamins (A, D, E, K). They also play a role in hormone production. Despite fats getting a bad rap, they are essential. However, like carbohydrates and proteins, not all fats are created equal. Saturated fats can raise cholesterol levels and increase heart disease risk, while unsaturated fats (found in avocados, nuts, and fish) are generally considered healthier.

  
  

The Role of Micronutrients

Micronutrients are vitamins and minerals that are required in smaller amounts but are crucial for various bodily functions. They are obtained through food and/or supplements. Each micronutrient amount required is different and is based on age and sex. There are four types of micronutrients, water-soluble vitamins, fat-soluble vitamins, microminerals, and trace minerals. It can be a bit overwhelming when it comes to what vitamins and minerals are required for optimal health, but a varied diet rich in fruits, vegetables, whole grains, lean proteins, nuts, and seeds typically provides adequate micronutrients. Each food group contributes different vitamins and minerals, so diversity is key. However, sometimes diet may not provide all the necessary macronutrients, especially if someone has specific dietary restrictions, health conditions, or increased needs due to factors like pregnancy or age. Vitamins and mineral supplements can help fill in gaps to prevent deficiencies, improve energy levels, enhance mental clarity, and support overall well-being.

Functions of Vitamins and Minerals, not inclusive:

• Vitamin A - vision, immune system, skin health, growth.

• Vitamin B12 - red blood cell production, nervous system support, energy production, heart health.

• Vitamin C - immune support, skin healthy, antioxidant protection, iron absorption, heart health.

• Vitamin D - bone health, immune system, mood and mental health, heart health, muscle function.

• Calcium - Bone and teeth health, muscle function, nerve transmission, blood clotting.

• Magnesium - muscle and nerve function, energy production, bone health, heart healthy, mood and mental health, blood sugar regulation.

• Potassium - Fluid balance, muscle function, kidney health, muscle function, heart health.

• Iron - role in oxygen transport and energy production.

Not all micronutrients are absorbed equally. Factors even like food preparation, cooking methods, and the presence of other nutrients can affect how well they are absorbed in the body.

Conclusion:

A balanced diet is achievable through a variety of foods from all food groups, including fruits, vegetables, whole grains, proteins, and healthy fats, while also being mindful of portion sizes and nutritional quality. The appropriate mix of macronutrients and micronutrients, will support optimal growth and development, maintenance of health, disease prevention and energy levels. Discuss the potential health issues arising from macronutrient imbalances.