What are Macronutrients and Micronutrients?

July 30, 2023

4 min read

Your body needs some essential nutrients to function optimally, allowing you to lead a healthy lifestyle. Macronutrients and micronutrients are two types of nutrients available in food that, when taken in a balanced way, help you to have a healthy diet.

Macronutrients

Macronutrients are the nutrients your body needs in large amounts to provide energy. Macros are typically measured in grams and are responsible for maintaining your body structure and functioning.

Macronutrients are available as carbohydrates, fats, and proteins that provide energy in calories. While most energy is available from carbohydrates, we also get energy from proteins and fats in our diets.

Carbohydrates

Carbohydrates, available in the form of starch or sugar, are the body's primary energy source. You can have carbohydrates from plant foods like grains, legumes, fruits, vegetables and nuts, dairy, and food that have sugar as an added ingredient.

About 45 to 65% of daily calories should ideally come from carbohydrates for many people, where complex carbohydrates must be preferred to the simple variety. This may vary depending on certain medical conditions, like diabetes, however.

Simple carbohydrates are a more refined form of macronutrients that allows a faster release of glucose into the blood, causing a sudden spike in your energy levels. They are available in fruits, milk, and food made with sugar, like candies and cakes.
Complex carbohydrates, in contrast, in foods like brown rice and whole wheat bread allow a slower and more sustained release of energy that helps maintain a consistent energy level and offers long-term appetite control.

Fats

Fats form an essential part of your cell membrane, acting as a shock absorber and offering insulation to your internal organs. Fats also provide energy to sustain your body between meals and during endurance exercises.

Only 20 to 35% of your regular dietary calories ideally should come from fats for many individuals, with less than 10% from saturated fats.

Fats can be:

Unsaturated fats or good fats: You can get this from foods like fatty fish, nuts, seeds, avocados, and vegetable oils.

Saturated fats or bad fats: Too much saturated fats can increase your cholesterol, making you unfit in the long run. You can get saturated fats from high-fat cuts in beef and pork and full-fat dairy products like milk, butter, and cheese. Transfats in margarine and deeply fried food are high in saturated fats.

Proteins

Proteins build and repair the body's cells, tissues, muscles, and internal organs. They also help in balancing and regulating your hormones. You can get proteins from meat, fish, legumes, poultry, fruits and vegetables, grains, and nuts.

For many individuals, about 10 to 35% of daily calories should ideally come from proteins.

All macronutrients must be included in your diet to keep you healthy in the long run.

Micronutrients

Micronutrients are available in the form of vitamins and minerals. Compared to macronutrients, your body needs a smaller amount of micronutrients to perform its daily functions. We need micronutrients for the chemical reactions in the body that better aid the digestion and processing of the macronutrients.

Micronutrients are available in the food you eat every day, including fruits and vegetables.

Micronutrients as vitamins can be of two types:

Fat-soluble vitamins

Fat-soluble vitamins are stored in the body and are not excreted easily. They are needed for the proper functioning of the body. They are:

Vit. A: vision, healthy skin, and bones, improved immunity levels
Vit. D: Proper bone health and functioning, calcium absorption
Vit. E: Antioxidants that protect cellular health
Vit. K: Assists in blood clotting

Water-soluble vitamins

The body uses water-soluble vitamins in small amounts, and the excess is excreted through the kidneys. Some examples of water-soluble vitamins are:

Folic acid: Helps make DNA and new cells, especially RBC.
Thiamine: Improves the nervous system. Maintains energy metabolism.
Niacin: Improves digestive system, nervous system, and skin health.
Riboflavin: Important for vision and skin health. It improves energy metabolism.

Minerals

Minerals are vital nutrients that influence nerves and muscle functions, improve bone health, and maintain the body's water balance.

Some examples of minerals in our body are:

Iron: Helps in transporting oxygen to the body through RBCs.
Calcium: Maintains strong teeth and bones, assists in blood clotting, and maintains nerves and muscle function.
Potassium: Maintains water balance in the body and improves nerves and muscle functions.
Sodium: Maintains water balance while stimulating nerves.
Zinc: Stimulates reproduction, nervous and immune systems.

Why are macronutrients and micronutrients important?

Micronutrients and macronutrients are necessary for your body to function correctly and stay healthy in the long run. A balanced diet incorporating various food groups can help you eat all the macro and micronutrients your body needs.

Keep in mind, daily nutritional requirements can vary depending on a variety of factors, including certain medical conditions. Always speak to your dietician or doctor regarding your unique daily food requirements.

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