Macronutrients vs Micronutrients
One of the most popular comparisons is Macronutrients vs Micronutrients, What matters most? Why you need them in your diet? Know the difference between Macronutrients vs Micronutrients. Get to know the types of nutrients and also what you eat on a daily basis, you will figure benefits of macronutrients and micronutrients.
The macro word stands for “BIG” and Micro word stands for “SMALL”. Nutrients are known as food. Clearly macronutrients are big/heavy meals, and micronutrients are small/light meals. I will be sharing my knowledge and experience with you so read the complete article to the end.
Macronutrients are made up of:
Carbohydrates (Macronutrients vs Micronutrients)
All carbohydrates are ultimately broken down into glucose, which is the principal vitality supply on your physique. In truth, particular organs, akin to your mind, want glucose to perform correctly. Your physique could make glucose out of necessity from proteins utilizing gluconeogenesis.
Fiber is a sort of carbohydrate that can not be damaged down by your GI tract. Hence, this nutrient doesn’t provide you energy, it does assist rid your physique of waste and retains your intestinal tract wholesome. Carbohydrates usually are of two types:
1. Simple carbohydrates
These are the monosaccharides which are having a single sugar molecule. It consists of glucose, fructose, and galactose. Glucose is already present in our body as circulating sugar in the blood thus it is a primary energy substrate and reaction with other monosaccharides, it will form sucrose.
Fructose is fruit sugar, which is sweet as honey. All the fruits by nature are simple carbohydrates. Different fruits contain different phytochemicals that provide you micronutrients.
Galactose, when combined with glucose, gives you lactose. Lactose is already present in milk by nature, hence it is called milk sugar. People who are lactose intolerant have a problem digesting it.
2. Complex carbohydrates
It takes a long time on your physique to breakdown, also they are long strands of sugar molecules tied collectively. They are present in meals akin to starches and grains: brown rice, brown pasta, brown bread, and starchy greens (potatoes, peas, corn). Comparing Macronutrients vs Micronutrients, I recommend taking complex carbs.
It provides you energy for a longer time, throughout the day hence is the best macronutrient, which I refer to my clients always. Instead of grabbing white food, grab brown food. Eating this macronutrient will not spike your insulin levels immediately. Hence it is much useful in controlling the unwanted body fat percentage.
Protein (Macronutrients vs Micronutrients)
Protein is a macronutrient that permits your physique to develop, construct, and restore tissues, and defend lean physique mass (your muscle mass) as well as it is a building block of a cell.
It consists of a total of 20 amino acids who are the constructing blocks of protein. There are 2 forms of amino acids: non-essential (11) and essential (9). Non-essential amino acids usually are those which our body can produce on its own whereas essential amino acids are those which our body cannot produce itself.
Protein wealthy meals embrace meat, poultry, fish, egg, milk, cheese, or different forms of animal by-product meals. These protein sources comprise your whole important amino acids. This doesn’t imply you must eat animal meals to be wholesome.
You can get the right amino acids from consuming a wide range of plant protein sources akin to beans, lentils, nuts, seeds, and soy in addition to decrease quantities in grains, greens, and fruits. Also, Macronutrient helps in making enzymes, hormones, antibodies, muscles, hemoglobin, myoglobin, albumin.
Fat (Macronutrients vs Micronutrients)
Fat lets you cushion your organs, make sure hormones, and take in fats-soluble nutritional vitamins, thus helps with cell membrane integrity. There are three forms of fats: trans fats, saturated fats, and unsaturated fats.
Trans fats come from hydrogenating or including hydrogen molecules to an unsaturated fat as a result producing a hydrogenated oil. These could be present in margarine, shortening, baked items, doughs, and fried meals however if you see trans fats on the label it needs to be prevented.
For instance, they are understood to extend levels of cholesterol and may improve your threat to coronary heart illness. Thus decreasing the number of saturated fats in your weight loss program could be useful.
Saturated fats are discovered principally in animal sources with excessive fats contents akin to fatty beef, lamb, pork, poultry with pores and skin, lard, cream, butter, full fats cheese, and dairy.
As a nutritionist, I would recommend taking saturated fat not more than 10% of the total fat consumption. In case your kcal wants are 2,000 per day, and your total fat consumption is 20%. Solely 400 kcals ought to come from total fats and 10% of 400 is 40kcals, hence 40 kcals/9 kcals/g = ~5 grams of saturated fats per day is recommended. In conclusion, it all depends on your total calorie intake.
Firstly, these are more useful to consume since a variety of double bonds permits the naming of unsaturated fat. Monounsaturated fat has one double bond whereas Polyunsaturated fat has a number of or many.
Secondly, unsaturated fat is often called the wholesome fats as they will lower your threat for coronary heart illness. These wholesome fat Macronutrients vs Micronutrients originate from plant sources akin to avocados, nuts and nut butter, seeds, olives, and oils (olive, canola, safflower, and so forth.).
They may also be present in animal sources akin to fatty fish together with salmon, mackerel, sardines, tuna, and herring.
Micronutrients are a combination of:
Micronutrients are the essential components of our diet that are required in much smaller amounts. There are approximately 53 essential micronutrients. The body doesn’t make any of these on its own, so we have to maintain a proper micronutrient intake.
Micronutrients are of two types :- Vitamins and Minerals
Vitamins (Macronutrients vs Micronutrients)
Vitamins are essential for maintaining normal metabolism, development, regulation of cell function, etc. They work together with other enzymes and are either fat-soluble or water-soluble. Fat-soluble vitamins can be stored in the adipose tissues of the body when in excess.
Water-soluble vitamins are excreted through urine when in excess, thus it needs to be taken daily. Moreover, water-soluble vitamins include Vitamin B and C. Green leafy vegetables (GLVs ) are a rich source of Vitamin B, whereas Vitamin C is mostly found in citrus fruits.
Also, fat-soluble vitamins are Vitamin A, D, E, and K. Likewise, green leafy vegetables, dairy products, and plant oils provide these vitamins. Certainly, Macronutrients vs Micronutrients chart you will find some relatable foods.
The below tables indicates the vitamins with their health benefits/functions and sources.
|Vitamins||Function||Some good food source|
|Vitamin A||Firstly, it promotes growth and repair body tissues, bone formation, and healthy skin and hair, also essential of night vision.||Liver (all source), giblets, some cheese, egg yolk, whole milk, butter|
|Vitamin D||It aids in the absorption of calcium further helps to build bone mass and prevent bone loss. |
Moreover, it helps maintain blood levels of calcium and phosphorus.
|Fish (herring, salmon, oyster, catfish, sardines, tuna, shrimp, mackerel), milk, margarine, fortified breakfast cereals, egg yolks, butter|
|Vitamin E||Serves as an antioxidant also, needed for normal growth and development.||Oils (wheat germ, vegetable), mayonnaise, fortified breakfast cereals, nuts (almonds, hazelnuts, peanuts), peanut butter|
|Vitamin K||Needed for normal blood clotting and bone health.||Spinach, cauliflower, broccoli, carrots, asparagus, avocados, bell peppers, strawberries, tomatoes, apples, peaches|
|Vitamin C||Firstly, it promotes healthy cell development, wound healing, and resistance to infection. Secondly, it serves as an antioxidant.|
In addition, it is necessary for the conversion of an inactive form of folic acid into the active form. Also, it makes iron available for hemoglobin synthesis.
|Sweet pepper, cauliflower, broccoli, sprouts, asparagus, avocados, lemon, lemon juice, oranges, kiwi, papayas, strawberries, tomatoes, apples, peaches, potatoes, onions|
|Beta Carotene||Serves as an antioxidant.||Sweet pepper, carrots, grapes, pumpkin, broccoli, mustard greens, spinach, apricots, papayas, watermelon, peaches, asparagus|
|Vitamins||Function||Some good food source|
|Vitamin B1||Coenzyme for carbohydrate metabolism, further needed for normal functioning of the nervous system, muscle, and heart.||Cereals, sunflower seeds, peas, pork, oranges, orange juice, brown rice|
|Vitamin B2||Providing coenzyme in red blood cell formation, nervous system functioning, and metabolism of carbohydrates, additionally needed for vision.||Liver, yeast, almonds, cheese, cereals, whey protein, milk, eggs, lamb, pork, beef, broccoli, yogurt|
|Vitamin B6||Coenzyme for protein metabolism, nervous system, moreover it helps immune system function. Certainly, involved in the synthesis of hormone and red blood cells.||Banana, cereals, eggs, chicken, beef, pork, broccoli, carrots, soybeans, tuna fish, peanut butter, walnuts, sunflower seeds, avocados, cabbage, salmon|
|Vitamin B12||Vital for blood formation and healthy nervous system.||Liver, oyster, lamb, eggs, beef, fish, poultry, pork, chicken, cereals|
|Folic acid||Needed for normal growth and development, and red blood cell formation further reduces the risk of neural tube birth defects. Moreover, it may reduce the risk of heart disease and cervical dysplasia.||Yeast, cereals, peas, beans, peanuts, peanut butter, spinach, green veggies, asparagus, eggs, oranges, brown bread|
|Biotin||Assist in the metabolism of fatty acid and the utilization of B vitamin.||All kinds of nuts, peanut butter, milk, egg yolk, cheese, carrots, avocados, sweet potatoes|
Minerals (Macronutrients vs Micronutrients)
Minerals, which the human body requires, in a wide variety for metabolic functions. For example, calcium is needed for bone and tooth formation and function nerve transmission, and muscle contraction. Iron is necessary for oxygen transport and is also a component of the enzyme necessary for energy metabolization.
In addition calcium, phosphorus, magnesium, iron, and the electrolytes sodium, potassium, and chloride are often called the major minerals. Likewise, the importance of minerals for bone health, oxygen-carrying capacity, and fluid-electrolyte balance are well recognized.
In short two minerals iron and calcium – deserve additional attention. Further, a person who does not consume enough dietary, iron risk, iron depletion, and impaired performance. Also, inadequate dietary calcium can contribute to low bone density and the risk of osteoporosis.
|Calcium||Firstly, it is essential for developing and maintaining healthy bones and teeth. Moreover, it assists in blood clotting, muscle contraction, and nerve transmission. |
Lastly, reduce the risk of osteoporosis and may also reduce the risk of preeclampsia in pregnant women.
|Fruit juice and fruit drinks, fortified with calcium, cheese, milk, cottage cheese, sardines, yogurt, ice cream, calcium set tofu, cabbage, mustard greens, kale|
|Iron||Necessary for red blood cell formation and function. Further, it constituent of myoglobin and component of enzyme systems.||Liver, beef, lamb, pork, poultry, cereals, bread products, yeast, nuts, beans|
|Magnesium||Activates nearly 100 enzymes and helps nerves and muscles function also, a constituent of bone and teeth.||Wheat, rice, cereals, seeds (pumpkin and sunflower), soybeans, nuts, spinach|
|Iodine||Part of a thyroid hormone. Further, it helps to regulate growth and development and energy metabolism.||Iodized salt, saltwater fish and seafood|
|Zinc||An essential part of more than 100 enzymes involved in digestion, metabolism, reproduction, and lastly wound healing.||Oyster, beef, lamb, pork, chicken, beans, peas|
|Phosphorus||Work with calcium to develop and maintain strong bones and teeth. Moreover, it enhances the use of another nutrient. Above all, it is essential for DNA structure and cell membranes.||Cheese, fish, beef, pork, cocoa powder, pumpkin seeds, sunflower seeds, almonds|
|Molybdenum||Needed for metabolism of DNA and ribonucleic acid (RNA) and production of uric acid.||Milk, milk products, peas, beans, whole grain products|
|Copper||Involved in iron metabolism, nervous system functioning, bone health, and synthesis of proteins. Finally, it plays a role in pigmentation of skin, hair, and eyes.||Shellfish, lobster, nuts, seeds, cereals, beans|
Last but not the least, the body can survive 21 days, without food but only 3 to 4 days without water. For instance, water is the largest component of the body, representing 45% to 75% of a person’s body weight. Total body water is determined largely by body composition, muscle tissue is approximately 75% water, whereas fat tissue is about 20% water.
Water affects athletic performance more than any other nutrient. To clarify, consuming fluids in sufficient amounts are essential for normal cellular function and, of particular importance to a person, thermal regulation. Ironically, during physiological and thermal stress, humans do not adequately replace sweat losses when fluids are consumed at will.
In fact, most persons replace only about two-thirds of their water they sweat off during exercise. Finally, this phenomenon has been called voluntary dehydration. But water is out of the comparison between Macronutrients vs Micronutrients.
In conclusion, all the living beings on the planet cannot survive with these two Macronutrients vs Micronutrients. Further, it is essential for everyone and can be consumed in a wide variety.
Being a nutritionist I recommend that before limiting anything, consult with a nutritionist. It will give you a proper picture. Hope you liked it.