Micronutrients vs. Macronutrients
All of the foods we eat contain nutrients that fall under one of two general categories: micronutrients and macronutrients. Both of these are incredibly important dietary components, and both macronutrients and micronutrients are essential parts of eating a nutritious, healing diet that supports overall health.
What are Macronutrients
Macronutrients are defined as chemical substances which is very important for the human body for surviving. The three basic macronutrients are protein, carbohydrates, and fats along with Vitamins, Minerals, and Water.
We can easily get Each macronutrient in every item of food, whether that’s a healthy snack or a raw vegetable. Let us know about some common foods and it is nutrient facts in which micronutrients can be found easily.
List of Healthy Macronutrients
Fats
- Fat fills your fat cells and insulates to keep your body warm.
- Fats which you are getting from food, give your body essential fatty acids called linoleic and linolenic acids.
- Fats also work as a source of backup energy in cases when carbohydrates are not available.
Source of Fats – Butter, Oil, Nuts, Meat, Fish, and Some Dairy Products.
Carbohydrates
- They provide energy in the form of calories that the body needs to be able to work and support other functions.
- Carbohydrate is the main source of fuel because they are easily converted into energy
- 65% of our energy comes from carbohydrates.
Source of Carbohydrates – Fruits, Grains, Bread, rice, cereals, Beans Starchy Vegetables. Potatoes and Corns.
Proteins
- Hair and nails are mostly made of protein.
- Our body uses protein to build and repair tissues.
- Helps in preventing malfunctioning and premature aging.
Source of Protein – White-Meat Poultry, Milk, Cheese, and Yogurt, Eggs, Beans, Lean Beef
What are Micronutrients
Micronutrients are important for organisms in small quantities throughout life to organize a range of physiological functions to keep the human body healthy. Vitamins, Minerals and Antioxidants are the three types of micronutrients.
Micronutrients are essential because they protect our bodies from disease, slow the aging process and help every system in our bodies work properly. The long list of micronutrients functions can range from supporting metabolism to fighting free radicals and promoting overall health.
- synthesizing DNA
- facilitating growth
- producing digestive enzymes
- helping keep a strong metabolism
- breaking down carbs, fats and proteins into usable energy
- aiding in bone mineralization
- helping with hormone production
- allowing cells to rejuvenate
- slowing oxidation damage or signs of aging caused by free radicals
- allowing muscles to move and helping with tissue repair
- protecting the brain
Top Foods and Sources
It’s best to get your vitamins and minerals through whole food sources, as these foods supply a wealth of micronutrients and macronutrients to help optimize your health. The nutrients found in these foods can also be absorbed more easily, ensuring that your body is able to use them more efficiently to maximize the potential health benefits.
In fact, studies have shown that the complex mixture of micronutrients found naturally in a diet high in fruit and vegetables is likely more effective than large doses of a small number of micronutrients.
While supplements can be an easy and convenient way to bump up your intake of certain vitamins and minerals that you may lack, results from some intervention studies show that use of single micronutrient supplements is unlikely to produce a lowering of disease risk factors, but an overall nutrient-dense diet can. Plus, there is also a higher risk of potential interactions of micronutrients supplements when taken in high doses, which is another reason supplementation may not be as beneficial as a good diet.
Here are a few nutritious foods that are rich in a wide variety of important micronutrients, giving you the most bang for your buck in terms of nutrition:
- Green leafy vegetables: All kinds of greens are excellent sources of vitamin C, vitamin A, vitamin K, folate and magnesium. Considering how low in calories leafy greens like kale, collard greens, spinach, bok choy, cabbage and romaine lettuce are, they’re some of the most nutrient-dense foods that you can add to your diet.
- Colorful veggies: Red peppers, broccoli, squash, cauliflower, green peppers, artichokes, carrots, asparagus, tomatoes and mushrooms are all great for providing fiber, magnesium, potassium, vitamin A and vitamin C. Almost all vegetables provide micronutrients in moderate to high levels, so during meals try filling half your plate with a mix of veggies as often as you can.
- Fruits (especially berries): Strawberries, blueberries, raspberries, melon, pineapple, apples, pears and kiwis are all high in antioxidants and nutrients like flavonoids, vitamin A and C, fiber, and potassium. Berries, in particular, are especially high in antioxidants and are linked with benefits like better brain health and cancer prevention. Many berries, like blueberries, are also high in quercetin, a type of protective flavonoid phytonutrient that fights inflammation and blocks free radical formation.
- Nuts/seeds: Nuts and seeds like chia, flax, hemp, almonds and walnuts are high in heart-healthy omega-3 fatty acids as well as fiber. They’re also a great source of antioxidants and micronutrients like vitamin E, selenium, magnesium, boron and choline.
- Grass-fed/pasture-raised/wild animal products: Liver, wild seafood, cage-free eggs, grass-fed beef and pasture-raised poultry are excellent sources of micronutrients like iron, B vitamins, vitamin A and zinc. Each type of animal protein offers different benefits; for example, chicken or beef liver is packed with micronutrients and is now being called a “superfood” because it’s dense in B vitamins, iron and vitamin A. And cage-free eggs offer multiple nutrients, including choline, vitamin A and vitamin E.
- Beans/legumes: As some of the best sources of fiber, beans and legumes are great for promoting digestion and controlling cholesterol. They’re also high in calcium, manganese, folate, phosphorus and iron.
- Whole grains: Ancient grains like quinoa, rice, amaranth, oats and buckwheat provide B vitamins and minerals like manganese and phosphorus. While ancient grains can be a part of a balanced diet, it’s best to get the majority of your micronutrients and dietary fiber from more nutrient-dense foods like non-starchy veggies, starchy veggies and fruit.
Deficiency Symptoms, Causes and Risk Factors
Because each and every micronutrient is essential to health, a deficiency in any vitamin or mineral can come with some serious side effects and consequences. Although the exact micronutrients deficiency symptoms can vary based on which vitamin or mineral you lack, some of the most common symptoms that can indicate there may be a problem include:
- Fatigue
- Weakness
- Dry skin
- Impaired immunity
- Bleeding gums
- Anemia
- Vision problems
- Easy bruising
- Memory loss
- Muscle cramps
On a well-rounded and balanced diet, most people can meet their needs for the most important vitamins and minerals through food sources alone. However, if you have any dietary restrictions, you may be at an increased risk of micronutrient deficiencies.
Vegans and vegetarians, for example, may lack iron and zinc, while those on a gluten-free diet should pay close attention to their intake of B vitamins like folate and thiamine.
Those with disorders or conditions that affect nutrient absorption may also be at a higher risk of deficiency. For example, those who have recently undergone gastric surgery or those with Crohn’s disease, ulcerative colitis or celiac disease may need to pay close attention to micronutrient intake and consult with a doctor to ensure their needs are met.
How to Get More in Your Diet
One of the best ways to squeeze more micronutrients into your day is by switching up your diet. Adding more fruits, vegetables, whole grains, nuts, seeds and legumes can help you meet your micronutrient needs and prevent nutritional deficiencies.
Incorporating a few healthy and nutritious recipes into your routine is an easy and delicious way to get started.
Risks, Side Effects and Interactions
While there are several ways to define malnutrition, it’s generally classified as a lack of proper nutrition, caused by either not having enough to eat, not being able to digest and absorb the nutrients you eat, or following a diet lacking in essential nutrients.
Although most people can meet their micronutrient needs by following a healthy, well-balanced diet, some may require supplementation to meet their nutritional needs. If you suspect you may have a nutritional deficiency, consult with your doctor or dietitian to determine the best course of action for you.
Additionally, if you have any underlying health conditions or are following a restrictive diet, it’s important to monitor your micronutrient intake carefully and consider supplementation if needed. Try using micronutrients trackers or a micronutrients calculator to keep an eye on your intake of specific micronutrients as needed.
A multivitamin supplement can be a good option for many and help round out your diet to fill in any nutritional gaps.
Final Thoughts
- The official micronutrients definition is any substance that the body requires in small amounts. A few common micronutrients examples include vitamins, minerals and antioxidants.
- Micronutrients are needed for many aspects of health, including growth, metabolism, the production of digestive enzymes and the conversion of food into energy.
- The main difference between macronutrients and micronutrients is that we need these key nutrients in different amounts. Our body needs only small amounts of micronutrients but requires much larger amounts of proteins, fats and carbs for optimal health.
- Micronutrients for plants and micronutrients for humans and animals can be split into two basic categories: vitamins and minerals.
- Some common micronutrients examples include potassium; iron; magnesium; folate; zinc; vitamins A, C, D, E and K; calcium; and phosphorus.
- Fruits, veggies, legumes, nuts, seeds, whole grains and animal products are a few common ingredients on the micronutrients foods list. These nutritious foods can help prevent a vitamin or mineral deficiency by providing many of the most important micronutrients
- While most people can meet their needs for these key nutrients as part of a well-rounded, micronutrients diet, taking a supplement or multivitamin may be necessary in some cases to meet your needs.