So, what exactly are macronutrients and micronutrients? Macronutrients make up your total caloric intake. These are the nutrients that our bodies need to promote growth and development and regulate bodily processes. Macronutrients are the nutrients your body needs in larger amounts that provide energy and calories, such as carbohydrates, protein, and fat. Micronutrients are the nutrients your body needs in smaller amounts, which are commonly referred to as vitamins and minerals.
Now within the macronutrients, we have three types - carbohydrates, proteins, and fats. Carbohydrates are the sugars, starches and fibers found in fruits, grains, and vegetables. They are the most important source of quick energy in your diet as they are easily broken down into glucose, which the muscles and brain use to function. Complex 'good' carbohydrates are free from refined sugars or grains, low in saturated fat, and high naturally occurring fiber and nutrients. Some examples include black beans, potatoes, oats, whole wheat bread, lentils, brown rice, and many more.
Proteins are made up of amino acids and function as hormones, enzymes, and an antibody in the immune system. They make up parts of bodily structures like connective tissues, skin, hair, and muscle fibers. Unlike carbs, proteins don’t serve as a direct source of energy, but work like building blocks for other structures in the body. Examples of foods rich in protein include quinoa, beans, walnuts, greek yogurt, peanut butter, cheese, and milk.
Next, are fats. There are two types of fat, unsaturated and saturated. Unsaturated fats regulate metabolism, maintain the elasticity of cell membranes, improve blood flow, and promote cell growth and regeneration. Fats are also important in delivering fat-soluble vitamins A, D, E and K into the body. While our bodies don't necessarily need saturated fats, they do provide cholesterol, which plays an important role in hormone production. Unsaturated fats are found in high concentration within olive & canola oils, avocados, fish, and nuts such as almonds and pecans. Whereas the biggest sources of saturated fats are cheese, whole & reduced milk, and meat products.
Now, we’re going to talk about micronutrients which consist of vitamins and minerals. Vitamins serve a variety of purposes. One of the main functions is to help release the energy found in the food that you eat. Vitamins also help build protein and help your cells multiply. They make collagen, which helps heal wounds, support blood vessel walls, and promote healthy bones and teeth. Vitamins are helpful in keeping your eyes, skin, lungs, digestive tract and nervous system in good condition, as well as protecting you against diseases.
Minerals maintain the correct balance of water in your body. They promote healthy bones and stabilize the protein structures that you get from the protein you eat, including those that make up your hair, skin, and nails. These micronutrients also get the oxygen moving around your body and assist in your ability to taste and smell!
Understanding these nutrients can be helpful in understanding the foods that we consume. Next time you eat out or make a home-cooked meal, try to look at what nutrients you are putting into your body and make strides toward a healthier diet!
Before you go, please take a few minutes to answer this short survey to provide us with feedback. Click here.
Comments