Macro nutrients and Micro nutrients Functions

 There are 2 types of nutrients

                      Macro nutrients –refers to the bulk of our food—carbohydrates, proteins and fats 

                     Micro nutrients – are vitamins and minerals essential to our body.  They consist of 13 minerals including fluoride, selenium, sodium, iodine, copper and zinc among others. They also include 12 vitamins such as vitamin C, A, D, E and K, as well as the B-complex vitamins.

                              Overview of Micro  nutrients.

             Micro nutrients are needed in tiny amounts yet they are vital to our health. As a matter of fact most of the diseases that people face today are because of micro nutrient deficiencies. Micro nutrients play an important role in all of our body’s systems.

                                            Minerals

Manganese- aids bone formation and metabolism
Magnesium – aid heart rhythm and helps convert sugar into glucose so the body can utilize it as energy

Iron—production of red cell, and lymphocytes

Iodine- aids thyroid gland developments and function, metabolism

Chloride – regulates water and electrolytes.

   
                                                    Vitamins

Vitamin C and B complex aid formation and repair of tissue, metabolism

Vitamin A - eye health

Vitamin E -protects body tissues

Vitamin D- absorb calcium into the body.

Vitamin K—aids blood

Some common micro nutrient deficiencies include iodine deficiency, vitamin A deficiency and iron deficiency.

                                         Overview of  Macro nutrients

         Macro nutrients are Carbohydrates, proteins and fats; they work together and have an essential role in our body. These nutrients are needed to support and maintain optimal health and performance.

Carbohydrates are your primary source of energy. They provide 4 calories per gram. Carbohydrates also assist in fueling our muscles and brain. Carbohydrates are in charge of two main purposes; energy and digestion. Most types of carbohydrates brake down into glucose which provides energy. There are two types of carbohydrates, complex and simple. Simple carbohydrates are mainly sugar; naturally added like the sugar we find in fruits, and manually added like the one in pastries.
     
Simple carbohydrates are digested quickly and turned into energy, thus sometimes we may feel a rush of energy after eating a bagel and then we crash.Complex carbohydrates are mainly starch; they digest at slower rate providing more of a sustained energy level. 

Carbohydrates provide the fuel our body needs to perform everyday tasks such as different body processes, physical activity, daily chores, etc. Fiber is another carbohydrate that plays a critical role in digestion. Fiber does not break down into glucose; therefore we do not receive energy from fiber. Our digestion is dependent of our fiber intake. Fiber, a complex carbohydrate, comes from fruits and vegetables.

     Fats are energy-yielding nutrients as well. They provide 9 calories per gram. Not all fat is created equal and not all fats are bad fat.  

• Trans fat and Saturated fat are the fats that we want to limit, trans-fatty acids not only negatively influence cholesterol levels but also increase triglyceride levels and increase inflammation, according to Mayo Clinic.com.

        Saturated fat is the fat that comes from animals, such as red meat, poultry, and dairy products. In simpler terms saturated fats are just fat molecules.  There are two plant sources for saturated fats, Palm Oil and Coconut Oil. 

 Trans fat is unsaturated fat which has been altered through hydrogenation to become saturated fat. Trans fat is also found in animals or is made out of oil. Trans fat mostly comes from processed foods, such as bake goods, fried food, crackers, etc.  It is believed that saturated fat and Trans fat raises cholesterol (LDL- carries cholesterol to the tissues) which is associated with in heart disease. 

• Unsaturated (healthy fat)  which is fat derived from plants, except palm and coconut, have great health benefits. Unsaturated fats, which includes, polyunsaturated and monounsaturated are believed to increase blood cholesterol levels (HDL- sends cholesterol away from cells) which can potentially decrease the risk of heart disease.

        
  Proteins also provide energy, 4 calories per gram have a significant role in building and repairing muscle tissue. Protein is what helps the body grow and develop!  The body uses proteins to build new cells, maintain tissue, and build muscles. Our nails, hair, skin cells, bones, muscle tissue, blood, they are all made of proteins! Proteins are made of amino acids, and amino acids are needed to break down food. Without amino acids the body cannot make proteins.Proteins play an important role in our body, besides strengthening cells and tissues, proteins help the immune system and regulate our metabolism. 

             This is just a small overview on macro nutrients and micro nutrients in an attempt to explain the importance of these essential nutrients and their functions. Macro are needed in larger quantities and micro in smaller, but they  both are as  important and even a small deficiency in either one may have a negative impact on our health.
         The video below explains Macro nutrients function in simple terms. Hope you enjoy! Remember, Knowledge is Power!

References:

Macronutients. 2014. Nutrients in Motion Retrieved on Oct 2014 from http://www.macronutrients.net/nutrients-in-motion/

Healthy Living. Org. Avoid Empty Carbohydrates (2014) retrieved on Oct 2014 from http://healthy-living.org/html/avoid_carbohydrates.html

eHealthmd. (2012) Fiber: It’s important in your diet. Retrieved Oct 2014 from http://ehealthmd.com/content/what-are-health-benefits-fiber