Essential Macro- and Micronutrients

By: Jessica Hudson

Macronutrients 

Macronutrients include carbohydrate, protein, and fat. 

Carbohydrate

Carbohydrate is one of the six essential nutrients. As Sizer and Whitney (2013) explain, "Carbohydrates are ideal nutrients to meet your body's energy needs, to feed your brain and nervous system, to keep your digestive system fit, within calorie limits, to help keep your body lean" (p. 112). Without carbohydrates the body will not function properly. Carbs provide the body with the energy needed throughout the day. It is important to eat foods such as whole grains, fruits, and vegetables. These types of foods will provide the body with the right amount of energy in order to sustain a healthy lifestyle.

Protein

Protein also provides the body with energy. Protein provides our muscle structures, help maintain a normal acidity level, transport substances, maintain fluid balance, etc. (Sizer and Whitney, 2013). Amino acids provide the body with the foundation for protein. Without amino acids the body would not be able to make protein and the body would not survive. Some foods that are high in protein include: meat, cheese, beans, seeds, and fish. 

Fats

There are four different types of fats. These fats include: saturated fats, trans-fats, monounsaturated fats, and polyunsaturated fats. As Sizer and Whitney (2013) state, "Fat provides the majority of energy needed to perform much of the body's muscular work" (p. 157). Fats are an essential part of the human body. 

However, it is concluded that monounsaturated fats and polyunsaturated fats are the healthiest fats to consume. Almond butter is a good example of a food that contains polyunsaturated fats. Saturated fats and trans-fats are the unhealthiest types of fats. According to the American Heart Association (n.d.), "Trans-fats raise your bad (LDL) cholesterol levels and lower your good (HDL) cholesterol levels" (para 4). High cholesterol can significantly increase the chances of an individual's risk of heart disease due to the blockage of arteries caused by trans-fats. 

Micronutrients

Micronutrients include: vitamins and minerals. 

Vitamins

There are two classes of vitamins, they include: fat soluble, and water-soluble. Fat soluble vitamins are primarily absorbed into the lymph and then they find their way into the blood with protein carries (Sizer and Whitney, 2013). Fat soluble vitamins are absorbed into the blood stream. Vitamins are essential as they provide the body with nutrients needs to properly function. Some vitamins include C, E, D, and A. A good source of vitamin C includes grapefruit. A source of vitamin E might include sunflower seeds, while a source of vitamin D includes milk. Finally, a good source of vitamin A includes carrots.

Minerals

Minerals are responsible for helping maintain a balance within the body. Some of the major minerals include: calcium, phosphorus, magnesium, sodium, and potassium. Calcium helps build strong bones and it can be found in milk. Phosphorus is responsible for the growth and renewal of tissue (Sizer and Whitney, 2013). Magnesium aids in muscle function and can be found in a variety of foods one of which is yogurt. Sodium helps balance fluids and electrolytes (Sizer and Whitney, 2013). Finally, potassium also helps in the maintenance of fluids. A great source of potassium would be bananas.

Reference

American Heart Association. (n.d.). Trans-fats. Retrieved from http://www.heart.org/HEARTORG/GettingHealthy/

NutritionCenter/HealthyEating/Trans-Fats_UCM_301120_Article.jsp

Photos Retrieved from Google.

Sizer, F. & Whitney, E. (2013).  Nutrition: Concepts and Controversies (13th ed.).  Mason, OH: Cengage Learning.