Macro and Micro nutrients and Their Role

Nutrients are substances in the diet that keep the body active. Most of a person’s diet includes carbohydrates, proteins, and fats. Nutrients needed in small amounts, but still important, are vitamins and minerals. Also on the list are fiber and water. Our diet should include a combination of foods that provide all the necessary nutrients at the right amount. Such diets are called balanced diets. Let’s take a look at healthy eating for people.

Nutrients can be divided into two categories: macronutrients, and micronutrients. Macronutrients are those nutrients that the body needs in large quantities. This gives the body energy (calories). Micronutrients are those nutrients that the body needs in small amounts.

Nutrition in Humans

Here are some of the essential nutrients needed by the human body:

• Carbohydrates
• Complex carbohydrates, especially starch, are found in foods such as pasta, bread, rice, potatoes, and whole grains. During digestion, starch is broken down into simple glucose sugar, the body’s main source of energy.

Vitamins and minerals

Vitamins and minerals are needed in small amounts and are essential for maintaining a strong immune system, building strong bones and muscles, and promoting normal growth and development. Many vitamins are found in fresh fruit and vegetables, and some are found in fish, meat, milk, and eggs. Minerals, such as calcium and iron, also help the body function properly. The best sources are vegetables, milk, meat, and certain fish.

• Fat Foods of milk, meat, seeds, and nuts all provide fat, as do vegetable oils. Fats are broken down into fatty acids, which are used as a source of energy and to form cell membranes. They can be regenerated into fat, under the skin, protect the body and help keep it warm.
  • Protein Rich sources of protein are fish, meat, poultry, and beans. Once digested, proteins supply the body with amino acids. These building blocks are also composed of cells into different proteins that are used to build up as enzymes, as well as a host of other components.
    • Water About 50 – 70 percent of our bodies are made up of water. Therefore this amount should always be kept in the body. Water is the only way through which all the essential nutrients, vitamins, minerals, and other wastes are transported. Water also plays a vital role in regulating body temperature.

Digestion in Humans:

Digestion is an important process for humans, which provides energy by dividing large food molecules into easily absorbed molecules to produce energy for various life processes. The complete digestive process takes place in a slow process that is common to all living things. The complete digestive process in the human digestive system is described below:

• Import: It is the process of eating food with food. In the mouth the food is subjected to cutting, tearing, chewing, and grinding slowly using saliva juice and finally swallowing.
• Digestion: The breakdown of imported food into pieces of invisible cells. Digestion occurs in the mouth, stomach, and small intestines.
• Absorption: This is an important stage in which nutrients are taken from the digestive tract and distributed to body tissues. This process is when food is processed into real energy for our bodies to use.
• Disposal: This is the final process by which waste is removed from our bodies.

Micronutrients and Macronutrients

The chemical ingredients found in food that are essential for the functioning of our body and our health are known as nutrients. This gives us the energy we need to perform the various tasks in our daily lives and to act as constructive barriers to our growth and improvement programs. There are six major types of nutrients: carbohydrates, proteins, vitamins, fats, water, and minerals, and these are further organized into two main categories: macro and micronutrients.

Many of the foods we eat contain a combination of one or more nutrients. Because of our body’s inability to make these nutrients, they should be eaten from other sources for a variety of foods we eat every day.

Before we move on, let’s find out what macronutrients and micronutrients are.

• Macronutrients- Things that make up most of our basic diet and give us the energy we need to move, breathe, sleep, and function properly.
• Micronutrients- Materials used in small quantities, and this helps to ensure the healthy growth and development of the body.

Now let’s look at the differences between macro and micronutrients.

Macronutrients vs. Micronutrients

Macro and micronutrients differ in a number of ways, in which units are measured. Macros are weighed in grams, for example, 1 gram of protein or fat. Macronutrients contain the following three major nutrients:

• Protein: These are common ingredients in foods such as eggs, dairy products such as cottage cheese, fish, soy, and tofu.
• Fats: These are the nutrients found in foods such as meat, various types of nuts, fats, butter, milk, and cheese.
• Carbohydrates: Potatoes, bread, rice, pasta, corn, cereals, and even some fruits are some of the richest sources of carbohydrates.

Micronutrients, on the other hand, are measured in smaller units such as milligrams and micrograms. Raw vegetables and fruits are rich in vitamins and minerals that are rich in micronutrients. Some of them include:

• Zinc
• Magnesium
• Vitamin E
• Vitamin C
• Vitamin B-6
• Calcium
• Iron
• Folate