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Macronutrients vs. Micronutrients, What is the Difference?
Have you noticed all the conflicting information regarding nutrition and the endless nutrient
claims and labeling? How can we know what to eat to achieve our best health?
Clearing up the Confusion of Macronutrients and Micronutrients
Two fundamental categories of nutrients play pivotal roles in our health: macronutrients
and micronutrients. Let's delve into each category to clear up any confusion and
appreciate their respective importance. Then we will consider how the two categories
depend on each other for absorption and assimilation into the body. Finally, in next week's
blog, once we have laid the foundation for nourishment, we will consider what foods are
the best for healing, repairing, and for achieving our best health.
Macronutrients: The Building Blocks of Energy
Macronutrients are nutrients the body requires in large amounts to function optimally. They
provide the energy necessary for daily activities and bodily functions. There are three
primary macronutrients:
Carbohydrates: Often misunderstood, carbohydrates are a vital energy source found in foods like grains, starches, and fruits. They are broken down into glucose, which fuels our cells and powers our brain.
Proteins: Essential for growth, repair, and maintenance of body tissues, proteins are made up of amino acids. Sources include flesh foods, legumes (beans, peas and lentils), and nuts.
Fats: Fats are crucial for insulation, cell structure, and energy storage. Healthy fats are found in olives, avocados, nuts, and seeds.
While macronutrients are essential for overall health and achieving specific fitness or
dietary goals, we need the micronutrients to help us properly utilize the macronutrients.
Micronutrients: Small but Mighty
Micronutrients are essential vitamins and minerals required in smaller quantities but with
significant impacts on health and well-being. They facilitate various metabolic processes,
support immune function, and contribute to overall vitality and nourishment. Key
micronutrients include:
Vitamins: These organic compounds play diverse roles, from supporting vision (vitamin A) to boosting immune function (vitamin C) and aiding calcium absorption (vitamin D). They are found abundantly in fruits, vegetables, whole grains, nuts, seeds, and legumes.
Minerals: Essential minerals like calcium, iron, potassium, and magnesium are critical for bone health, oxygen transport, nerve function, and electrolyte balance. Food sources are the same as vitamins.
All nutrients that we need originally come from the ground and air. Macronutrients and
micronutrients work hand-in-hand to ensure optimal nourishment and health in the
body. While macronutrients provide the energy and basic building blocks for bodily
functions, micronutrients play critical roles in facilitating these processes. Following
are a few examples of how macronutrients depend on micronutrients for functionality:
Metabolism and Energy Production: Macronutrients (carbohydrates, proteins, and fats) require specific vitamins and minerals as coenzymes or cofactors to facilitate their breakdown and conversion into usable energy. For example:
B Vitamins (such as B1, B2, B3, B5, B6, B7, B9, B12) are essential for converting carbohydrates, proteins, and fats into energy through processes like glycolysis (the breakdown and utilization of glucose), the citric acid cycle (AKA- the Krebs cycle: The breakdown of food molecules into carbon dioxide, water, and energy), and oxidative phosphorylation (formation of energy {ATP: Adenosine triphosphate} within the cell).
Magnesium and Copper are cofactors in energy (ATP) production, which is the energy currency of cells derived from macronutrients.
Cellular Function and Structure: Proteins are essential for building and maintaining cell structures, enzymes, and tissues. Micronutrients like Zinc, Iron, and Selenium are crucial for the synthesis of proteins and enzymes involved in cellular processes such as DNA replication, repair, and immune function.
Immune Function: Macronutrients provide the energy needed for immune responses, while micronutrients like Vitamin C, Vitamin D, Zinc, and Selenium support immune cell function and help regulate immune responses. For example, Vitamin C is essential for the production and function of white blood cells that defend the body against infections.
Antioxidant Defense: Oxidative stress, caused by free radicals, can damage cells and contribute to aging and disease. Micronutrients such as Vitamin E, Vitamin C, and Selenium act as antioxidants, protecting cells from oxidative damage caused by the metabolism of macronutrients.
Bone Health and Muscle Function: Proteins are crucial for maintaining muscle mass and bone density. Micronutrients such as Calcium, Vitamin D, Vitamin K, and Magnesium are essential for bone mineralization, muscle contraction, and overall skeletal health.
Macronutrients provide the energy and structural components necessary for bodily
functions. Micronutrients are indispensable as they facilitate enzymatic reactions,
support immune function, act as antioxidants, and contribute to overall metabolic
processes.
Next week we will answer the question: What if the food we consume is missing most
micronutrients? How do we know what foods are missing the micronutrients? And what
are the most balanced, nutritious foods? So, stay tuned!
Blue Skies,
Dana West, RDN, LD, DIPACLM
References:
Harvard T.H. Chan School of Public Health. (n.d.). The Nutrition Source - Carbohydrates. Retrieved from https://www.hsph.harvard.edu/nutritionsource/carbohydrates/
Mayo Clinic. (2023). Dietary fats: Know which types to choose. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/indepth/ fat/art-20045550
National Institutes of Health. (2022). Office of Dietary Supplements - Vitamin and Mineral Fact Sheets. Retrieved from https://ods.od.nih.gov/factsheets/list-all/
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