Role of Micro & Macro Nutrients in our diet

Micro and Macro Nutrients build up our body.

Exercise is King & Nutrition is Queen, put them together, and you’ve got a Kingdom

The first question that should arise in everyone’s mind about nutrition is – what is a proper diet that provides everything that we need to survive and thrive? It is important for long health, wellness and nutritional balance. Both micro and macro nutrients play a big role in body’s growth and immunity.

Those who think they have no time for healthy eating will sooner or later have to find time for illness. – Edward Stanley.

A healthy immune system is the first line of defense against infection and disease. While there are many proven strategies to help maintain immune health, science has consistently shown that nutrients gained through a healthy diet are a critical part of the equation. Health, wellness and nutrition co-exist.

Micronutrients are nutrients like vitamins and minerals which are needed in smaller quantities by the body and play a crucial part in metabolism. While, macronutrients are nutrients like carbohydrates, proteins and fats needed in bulk by the body. Working together, both macro and micronutrients provide your body with what it needs to be healthy.

Macronutrients are the elements in food that you need to grow and function normally. All the macronutrients are obtained through the diet as the body can’t produce them on its own. Carbohydrates, protein, and fat are the three main suppliers of nutrition in your diet. While all macros provide valuable energy to your body, they each fulfil different functions.

The energy you get from macros:

• Carbs: 4 Cal per 1 g
• Protein: 4 Cal per 1 g
• Fat: 9 Cal per 1 g

CARBS/ CARBOHYDRATES – Carbohydrates are the sugars, starches and fibers found in fruits, grains, and vegetables. They’re the most important source of quick energy in your diet because they’re easily broken down into glucose, which the muscles and brain use to function. While carbs are found in healthy foods like vegetables, they’re also found in unhealthy foods like cakes and pastries, which has earned them a bad reputation in various diets. The important distinction to make in this instance is between simple and complex carbohydrates. The difference between the two is the chemical structure which affects how quickly the sugar is absorbed by the body. Simple carbs, or ‘bad’ carbs, generally release sugar faster because they are made with processed and refined sugar and don’t contain any vitamins, minerals, or fibers. Complex, or ‘good carbs’, are processed more slowly by the body and are filled with various nutrients.

GOOD CARBS include- fruits, vegetables, legumes and whole wheat grains.

Proteins are made up of amino acids and function as hormones, enzymes, and an antibody in the immune system. Protein is found throughout the body—in muscle, bone, skin, hair, and virtually every other body part or tissue. It makes up the enzymes that power many chemical reactions and the hemoglobin that carries oxygen in your blood. Protein is made from twenty-plus basic building blocks called amino acids. Because we don’t store amino acids, our bodies make them in two different ways: either from scratch, or by modifying others. Animal products, such as meat and fish, contain all of the essential amino acids. Soy products and the seeds of a leafy green called Amaranth also contain all of the essential amino acids. Plant proteins usually lack at least one amino acid, so eating a combination of different plant proteins throughout the day is important for vegetarians and vegans.

Note:  If you choose to consume protein powder, it is important to read the nutrition and ingredient labels beforehand, as products may contain unexpected ingredients and large amounts of added sugars and calories. Even processed meat should be carefully consumed as it contains any meat that has been – transformed through salting, curing, fermentation, smoking, or other processes to enhance flavor or improve preservation.

This is why weight loss diets don’t work for everyone

Fats and oils are the most abundant lipids in nature. They provide energy for living organisms, insulate body organs, and transport fat-soluble vitamins through the blood. Fats and oils are called triglycerides. Unsaturated fats are the heart healthy fats. They are plant or fish-based and are usually liquid at room temperature. Examples include almonds, canola oil, avocados, salmon and olive oil. Saturated fats are solid at room temperature. Animal fat, coconut oil, butter and cheese are some examples of saturated fat. Try to eat very small amounts of saturated fat.

The overarching message is that cutting back on saturated fat can be good for health if people replace saturated fat with good fats, especially, polyunsaturated fats like those in walnuts, flax seeds, fish. Eating good fats in place of saturated fat lowers the “bad” LDL cholesterol, and it improves the ratio of total cholesterol to “good” HDL cholesterol, lowering the risk of heart disease. Eating good fats in place of saturated fat can also help prevent insulin resistance, a precursor to diabetes. So, while saturated fat may not be as harmful as once thought, evidence clearly shows that unsaturated fat remains the healthiest type of fat.

Like macronutrients, your body doesn’t produce micronutrients in the quantities that it needs, so eating a diet rich in vitamins and minerals is essential for a healthy body. Vitamins are organic in nature and can be broken down by elements such as heat, air, or acid – which means they can denature when cooked or exposed to air, making it slightly more difficult to ensure you’re getting them in your diet.

Minerals on the other hand are inorganic and aren’t broken down in this way. This means that your body absorbs the minerals in the soil and water your food has come from.

Each vitamin and mineral have a specific role in your body, and the best way to ensure you’re meeting all your bodily needs is by eating a healthy, varied diet. Not only are micronutrients crucial for nearly every process in your body, they can also act as antioxidants. In the right quantity, they protect your body against disease and deficiencies. Eating a balanced diet promotes this and improves your chances of getting a variety of minerals and vitamins through your food into your bloodstream. While they work together, vitamins and minerals have different tasks in the body. Vitamins keep your eyes, skin, lungs, digestive tract and nervous system in good condition. Vitamin D and B12 are important vitamins to be supplemented in the body.

Minerals maintain the correct balance of water in your body. They promote healthy bones and stabilise the protein structures that you get from the protein you eat, including those that make up your hair, skin, and nails. They get the oxygen moving around your body. Minerals assist in your ability to taste and smell. If you eat lots of vegetables, legumes, and fruits, you’re probably getting plenty of potassium in your diet. Many plant-based foods are not only rich in potassium. they’re also naturally low in sodium, both of which can help keep blood pressure in a normal range. An essential mineral necessary for good health zinc is needed for making proteins, growth and development, wound healing, and immune system support.

The best approach to eating well is of having lots of colors on your plate. Orange, yellow, green, and red foods supply various antioxidants and phytochemicals that may be protective to the body. Eat well and stay healthy!

References-

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2585731/

What are macronutrients and micronutrients

What Are Macronutrients? Everything You Need to Know!

https://chem.libretexts.org/Courses/Eastern_Mennonite_University/EMU%3A_Chemistry_for_the_Life_Sciences_(Cessna)/17%3A_Lipids/17.2%3A_Fats_and_Oils