Macro vs Micro Nutrients

What are they, what’s the difference and why does it matter?

(http://suhanijain.com/wp-content/uploads/2012/09/food.jpg)

Nutrients are what gives a person energy, repairs their body tissues, and creates a strong physical body that grows and thrives (Sizer & Whitney, 2014).  The human body needs varying amounts of nutrients at different stages of life to survive and continue to grow.  During the first 10-15 years of life the body is growing rapidly and changing, however, in a person’s middle to late adulthood and senior years the body is in a maintenance phase (Herman et al., 2014; De Jager et al., 2014).  Some nutrients are needed in large amounts and they are called macronutrients, whereas other nutrients are needed in smaller amounts, thus they are called micronutrients (Sizer & Whitney, 2014).  Of the six nutrients water, carbohydrates, protein, and fat are macronutrients, and comparatively vitamins and minerals are micronutrients.

(https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcQ4S0gh9hnS0-g0cHFGEciqDG7Fy64JWy3f44VQz4drii8mCKEk_A)

What do these nutrients do for the body?  That is a great question with a very important answer.  Water is so important because without it a person will die within a few days.  The human body is about 60 percent water allowing blood to cycle and tissues to receive vitamins and minerals, in addition, the brain and lungs are 70-90 percent water respectively (Anspaugh, Hamrick, & Rosato, 2011; Sizer & Whitney, 2014).  Water can be consumed through food, as well as liquid sources.  Therefore, one can see that if a person does not get enough water their organs cannot function properly or for very long.

(http://www.healthproductsamerica.com/wp-content/uploads/2014/10/Energy-system-basics.jpg)

Carbohydrates, fats, and proteins make the human body run because they are the energy sources (Sizer & Whitney, 2014; Herman et al., 2014).  In essence, they are the fuel that human’s put into their bodies each day to get them from place to place, think, breathe, and sustain their life (De Jager et al., 2014).  Some provide energy more rapidly, whereas others need to be processed and converted into storage units for later use (Sizer & Whitney, 2014).  Protein is an awesome energy source because it is long-lasting meaning because it does not burn up quickly and the amino acids within proteins help repair the body’s tissues when they are used, stressed, and damaged (Sizer & Whitney, 2014; Anspaugh, Hamrick, & Rosato, 2011).  Think of protein as the little carpenters running throughout the body while you sleep repairing the walls of your house.  They are pretty impressive and 

important.

(http://previews.123rf.com/images/cteconsulting/cteconsulting1108/cteconsulting110800002/10103320-An-image-of-a-handyman-who-is-a-jack-of-all-trades--Stock-Vector.jpg)

(http://johnbarban.com/wp-content/uploads/2010/04/FoodGroups1.jpg)

Sources of carbohydrates are fruits, vegetables, and grains.  The more natural the better for the body because they do not have fillers or additives added to them like boxed, prepared food does.  Fat is present in liquid form of oils made from vegetables and nuts, within beans, nuts, meats, and eggs.  Some fat sources are healthier because they are mono and polyunsaturated versus saturated (Sizer & Whitney, 2014).  The less saturation of the molecules the better the source is for the human body.  Furthermore, protein comes from meats, nuts, legumes, and tofu.  Protein sources that are lean, meaning they have less fat in them, are healthier choices because too much fat leads to obesity, diabetes, and cardiovascular disease.  Lean turkey, ham, egg whites, nuts, and beans are all great ways to take in protein.

(http://image.slidesharecdn.com/ms-pinepresentaionver04-091203153108-phpapp02/95/notes-nutrients-2-728.jpg?cb=1259854568)

Vitamins and minerals are micronutrients, but they make a monumental difference to the function and immunity of the entire human body from eyes to feet (Herman et al., 2014; Sizer & Whitney, 2014).  These micronutrients regulate body functions and serve as antioxidants preventing diseases in all areas of the body (Sizer & Whitney, 2014).  People can take their body functions for granted, however, when sickness or disease rear their ugly heads a person might start pumping in vitamins like C, D, A, B, E, and minerals like potassium, iron, and calcium.  If you want your body to function well and live long give it the best energy sources and the right amount of vitamins and minerals.  Eat well and be strong.  

References

Anspaugh, D. J., Hamrick, M. H., & Rosato, F. D. (2011). Wellness: Concepts and applications (8th ed.). New York, NY: McGraw-Hill. 

Herman, D., Taylor Baer, M., Adams, E., Cunningham-Sabo, L., Duran, N., Johnson, D., & Yakes, E. (2014). Life course perspective: Evidence for the role of nutrition. Maternal & Child Health Journal, 18(2), 450-461. doi:10.1007/s10995-013-1280-3

De Jager, C. A., Dye, L., Bruin, E. A., Butler, L., Fletcher, J., Lamport, D. J., & ... Wesnes, K. (2014). Criteria for validation and selection of cognitive tests for investigating the effects of foods and nutrients. Nutrition Reviews, 72(3), 162-179. doi:10.1111/nure.12094

Sizer, F. & Whitney, E. (2014). Nutrition: Concepts and controversies (13th ed.). Mason, OH: Cengage Learning.