MACRO & MICRO NUTRIENTS

Names, Functions, and Sources of Essential Macro- and Micronutrients

Everything that we consider to be food or nourishment can be broken down into six different classes of nutrients.  All of these nutrients combined in a balanced diet will provide an adequate amount of nutrition to carry out optimal mind and body functions.  There are three macronutrients that all solid food can be classified into which are carbohydrates, proteins and fats.  There are also three other micronutrients that we must consume to carry out daily life processes and they are vitamins, minerals and water.  Let us individually and collectively analyze how each nutrient helps us maintain our health status. 

• Water:  As we all know, water is essential to life.  The average person cannot go more than 7 days without water.  Water is also very important in the daily functioning of our bodies.  We constantly lose water and it must be replaced.  The average adult should drink between 8-12 8 oz. glasses of water per day.  When exercising, an additional 2 cups of water should be consumed.  When eating foods with fiber in it, it is important to stay hydrated to prevent gassiness and bloating.

• Vitamins: Vitamins are a key nutrients that provide your body with the nutrition it craves each day to help fight against illness and maintain overall optimal health.  A person should eat a variety of foods that are nutrient-rich versus eating foods that have empty calories.  There are two types of vitamins, water-soluble and fat-soluble.  Vitamins contain zero calories and are only needed in very small amounts.   

• Minerals:  Minerals are found in various foods we eat and are necessary to help maintain body fluids at the correct pH to aid in essential life processes (Sizer & Whitney, 2013).  Examples of minerals include calcium, which helps with bone health, and iron, which helps with the transport of oxygen in the body.  Each mineral has its own unique function and mineral deficiencies can lead to health complications.
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• Carbohydrates:  Carbohydrates are one of three macronutrients in which all calories are divided into.  Carbohydrates are the body’s primary source of energy.  There are essential vitamins and minerals that we need that can be found in carbohydrates such as folate, iron and vitamin C.  Foods in this nutrient group include breads, pastas, rice, cereals, fruits and some vegetables. 

• Protein:  Protein is the second of three macronutrients.  The primary function of protein is to help with the maintenance and growth of muscle in the body.  Muscle cells are constantly being broken down and repaired and require protein to aid in those processes.  Protein, in the form of amino acids, can be used to maintain muscle structure, aid in the recovery of injuries and help heal wounds (Sizer & Whitney, 2013).  Protein alone is not a good source of energy for the body.  It is critical to balance a diet with carbohydrates and fats to allow protein to primarily be used for its primary function.

• Fats:  Lastly, we will look at the third macronutrient, which are fats.  Fats are also a primary source of energy, providing the body’s resting energy.  The body stores fat to help protect the body’s vital organs and provides stored energy as an emergency supply when the body is depleted of nutrients.  There are two types of fats which are saturated and unsaturated.  We should aim to consume the majority of fat from unsaturated sources. 
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REFERENCES:

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

Academy of Nutrition and Dietetics.  (2013).  It’s About Eating Right.  Vitamins and Nutrients. Retrieved from http://www.eatright.org/Public/content.aspx?id=5554&terms=vitamins