What are they and why do we need them?
Macronutrients
Macronutrients are nutrients that we need in large quantities. They include water, carbohydrates, fat and protein. They are also called energy-providing nutrients and are essential for the body to grow and repair. Here are the main types of Macronutrients:
Carbohydrates
Commonly found in:
• Dairy
• Grains
• FruitFats
Commonly found in:
• Oils
• Nuts
• Seeds
• MeatProtiens
Commonly found in:
• Legumes
• Lentils
• Soy products, such as tofu
• Nuts
• WholegrainsWater
Micronutrients
Micronutrients include vitamins and minerals. Unlike Macronutrients, they are only required in small amounts. Both Macronutrients and Micronutrients are essential for the normal running of the body. Their main function is to help chemical reactions occur inside your body.
Vitamins
These are some of the key micronutrient vitamins:
• Vitamin B1
• Vitamin B2
• Vitamin B6
• Vitamin B12
• Vitamin C
• Folic Acid
• Vitamin A
• Vitamin D
• Vitamin E
• Vitamin KMinerals
These are some of the key micronutrient minerals:
• Calcium
• Potassium
• Sodium
• Iron
• Zinc
What do they do and why do we need them?
Macronutrients:
Carbohydrates:
Why they’re important:
1. Fuel the body during exercise
2. Spares protein to preserve muscles during exercise
3. Fuels your brain!Recommended intake:
Little/No exercise > 40-50% of your daily intake
Regular exercise > 60% of your daily intake
Athlete/Heavy training > 70% of your daily intake
Fats:
Why they’re important:
1. Energy preservation
2. Protecting vital organs
3. Insulation
4. Transporting vitamins which dissolve in fatRecommended intake:
20 – 35% of your daily intake should come from fats, but less than 10% should come from saturated fats.
Proteins:
Why they’re important:
1. Structure of bodily tissues (e.g. muscles, skin, bones)
2. Part of cell membranes
3. Involved in hormone systems
4. Makes “enzymes” that regulate metabolism (transforming food into energy)
5. Maintains the body as neutral (neither acid or alkali)Recommended intake:
Little/No exercise > 36 grams approx.
Regular exercise > 45 – 68 grams approx.
Athlete/Heavy training > 54 – 82 grams approx.
Micronutrients
| Vitamin | Function | Main Food Source |
|---|---|---|
| Vitamin B1 | Needed to release energy from food | Whole Grains |
| Vitamin B2 | Needed to maintain body tissues | Vegetables |
| Vitamin B6 | Needed to develop the nervous system & produce blood | Potatoes |
| Vitamin B12 | Helps develop the nervous system | Fortified Cereals |
| Vitamin C | Helps growth and building strong teeth, bones and gums | Citrus Fruits |
| Vitamin A | Helps with vision, healthy skin and hair | Animal Products |
| Vitamin D | Helps with strong teeth and bones | Mushrooms |
| Vitamin E | Prevents damage to cells and protects Vitamin A | Seeds & Nuts |
| Vitamin K | Helps with blood clotting | Leafy Vegetables |
| Folic Acid | Helps build DNA and with bone growth | Yeast |
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