Macronutrients and Micronutrients Summary Notes PDF

Summary Notes on Macronutrients and Micronutrients 1. Overview of Macronutrients and Micronutrients Macronutrients: Nutrients required by the body in large amounts, primarily for energy and structural purposes. These include carbohydrates, proteins, and fats. Mi...

Summary Notes on Macronutrients and Micronutrients 1. Overview of Macronutrients and Micronutrients Macronutrients: Nutrients required by the body in large amounts, primarily for energy and structural purposes. These include carbohydrates, proteins, and fats. Micronutrients: Nutrients needed in smaller amounts but essential for various biochemical processes. These include vitamins and minerals. 2. Macronutrients Carbohydrates Function: i. The body’s primary energy source, especially for the brain, muscles, and red blood cells. ii. Provide 4 calories per gram. iii. Spare proteins from being used for energy. Types: i. Simple carbohydrates (sugars): Quick sources of energy. Examples include glucose, fructose, and sucrose. ii. Complex carbohydrates (starches and fibres): Provide sustained energy and include starches from grains, vegetables, and legumes, as well as dietary fibres. Sources: i. Grains (rice, bread, pasta), fruits, vegetables, legumes, and dairy products. Daily Recommended Intake: i. Typically, 45-65% of total daily calories. Proteins Function: i. Essential for growth, tissue repair, and maintaining muscle mass. ii. Used in the production of enzymes, hormones, antibodies, and transport molecules. iii. Provide 4 calories per gram. Types: i. Complete proteins: Contain all essential amino acids (e.g., animal products like meat, dairy, eggs).  ii. Incomplete proteins: Lack one or more essential amino acids (e.g., most plant-based proteins like beans, and nuts). Sources: i. Meat, poultry, fish, eggs, dairy products, legumes, nuts, seeds, and soy products. Daily Recommended Intake: i. 10-35% of total daily calories, with an emphasis on including a variety of protein sources for a balanced intake of essential amino acids. Fats (Lipids) Function: i. A concentrated source of energy (9 calories per gram). ii. Essential for absorbing fat-soluble vitamins (A, D, E, K). iii. Provide insulation, protect vital organs, and support cell membrane structure. Types: i. Saturated fats: Mainly found in animal products (e.g., butter, cheese, red meat). Should be limited as they can increase cholesterol levels. ii. Unsaturated fats: Include monounsaturated (e.g., olive oil, avocados) and polyunsaturated fats (e.g., fish oil, flaxseeds). Healthier fats that can improve heart health. iii. Trans fats: Artificial fats found in processed foods; should be avoided due to negative effects on heart health. Sources: i. Olive oil, avocados, nuts, seeds, fatty fish (salmon, mackerel), dairy products, and meats. Daily Recommended Intake: i. 20-35% of total daily calories, with a focus on consuming more unsaturated fats and limiting saturated and trans fats. 3. Micronutrients Vitamins Function: i. Organic compounds that support various bodily functions, including metabolism, immunity, and cellular function. ii. Classified into fat-soluble vitamins (A, D, E, K) and water-soluble vitamins (B- complex and vitamin C). Fat-Soluble Vitamins:  i. Vitamin A: Important for vision, skin health, and immune function. Found in carrots, sweet potatoes, and leafy greens. ii. Vitamin D: Helps regulate calcium absorption and maintain bone health. Sources include sunlight, fortified dairy products, and fatty fish. iii. Vitamin E: An antioxidant that protects cells from damage. Found in nuts, seeds, and vegetable oils. iv. Vitamin K: Essential for blood clotting and bone health. Found in leafy green vegetables like kale and spinach. Water-soluble vitamins: i. B-complex vitamins (B1, B2, B3, B6, B12, folate, biotin, pantothenic acid): Involved in energy production, red blood cell formation, and DNA synthesis. Sources include whole grains, meat, eggs, dairy, and leafy greens. ii. Vitamin C: Important for collagen formation, antioxidant protection, and immune function. Found in citrus fruits, strawberries, bell peppers, and broccoli. Minerals Function: i. Inorganic elements that support various functions, such as bone structure, enzyme activation, and fluid balance. ii. Classified as major minerals and trace minerals. Major Minerals: i. Calcium: Essential for bone health, muscle contraction, and nerve signalling. Found in dairy products, leafy greens, and fortified plant milks. ii. Phosphorus: Works with calcium for bone health and energy production. Found in meat, fish, dairy, and nuts. iii. Magnesium: Involved in muscle function, nerve signalling, and energy production. Found in nuts, seeds, whole grains, and leafy greens. iv. Potassium: Helps regulate fluid balance, blood pressure, and muscle contractions. Found in bananas, potatoes, and tomatoes. v. Sodium: Important for fluid balance and nerve function, but excess can raise blood pressure. Found in salt, processed foods, and meats. Trace Minerals: i. Iron: Essential for oxygen transport in the blood and energy production. Found in red meat, lentils, and fortified cereals. ii. Zinc: Supports immune function, wound healing, and DNA synthesis. Found in meat, shellfish, dairy, and whole grains. iii. Iodine: Required for thyroid hormone production and metabolism regulation. Found in iodised salt and seafood. 4. Importance of Macronutrients and Micronutrients Macronutrients: Provide the energy and structural components the body needs for growth, repair, and maintaining basic functions (such as breathing, digestion, and movement). Micronutrients: Though needed in smaller quantities, micronutrients play critical roles in regulating body processes such as immune defence, nerve function, and energy production. 5. Balancing Macronutrients and Micronutrients in the Diet A balanced diet includes a proper mix of macronutrients and micronutrients to support overall health. Dietary Guidelines: i. Focus on a variety of nutrient-dense foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats. ii. Limit intake of added sugars, sodium, and unhealthy fats (trans and saturated fats). iii. Nutrient-dense foods: Provide essential vitamins and minerals with relatively few calories (e.g., leafy greens, berries, lean meats). iv. Empty-calorie foods: High in calories but low in essential nutrients (e.g., sugary drinks, and processed snacks). 6. Factors Affecting Nutrient Requirements Several factors influence individual nutrient needs and absorption, including: Age: Nutritional requirements vary across different life stages. For example, children and adolescents need more protein for growth, while older adults require higher calcium intake to prevent bone loss. Gender: Men typically have higher caloric and protein requirements than women, while women may need more iron due to menstruation. Physical Activity Level: Active individuals require more calories, protein, and water to support energy expenditure and muscle repair. Health Status: Certain conditions (e.g., pregnancy, illness, or chronic diseases) can increase or alter nutrient needs. For example, people with diabetes may need to monitor carbohydrate intake closely, while those with osteoporosis need more calcium and vitamin D. Dietary Habits: Nutrient intake is also influenced by food choices, dietary restrictions (e.g., vegetarianism, veganism), and food availability. 7. Nutrient Deficiencies and Excesses Nutrient Deficiencies: i. Vitamin D deficiency: This can lead to weakened bones (osteomalacia in adults, rickets in children). ii. Iron deficiency: This leads to anaemia, causing fatigue and weakened immunity. iii. Calcium deficiency: This can result in bone disorders like osteoporosis. iv. Protein deficiency: Causes muscle wasting and impaired immune function, a condition known as kwashiorkor or marasmus in extreme cases. Nutrient Excesses: i. Excess fat intake (especially saturated and trans fats): Increases the risk of cardiovascular diseases. ii. High sodium intake: This can lead to hypertension (high blood pressure). iii. Excess sugar intake: Contributes to obesity, type 2 diabetes, and dental problems. iv. Over-supplementation of fat-soluble vitamins (A, D, E, K): This can result in toxicity, as these vitamins accumulate in fat tissue. 8. Strategies for Achieving Balanced Nutrition Varied Diet: A diet rich in diverse food groups ensures a balanced intake of essential nutrients. i. Fruits and Vegetables: Provide vitamins, minerals, fibre, and antioxidants. ii. Whole Grains: Supply complex carbohydrates, fibre, and B vitamins. iii. Lean Proteins: Include both animal (fish, poultry, lean meats) and plant-based proteins (beans, lentils, nuts) to ensure a wide range of amino acids. iv. Healthy Fats: Focus on sources like olive oil, avocado, nuts, seeds, and fatty fish for unsaturated fats. Moderation in Consumption: i. Limit foods high in added sugars, sodium, and unhealthy fats (e.g., processed snacks, and sugary drinks). ii. Portion control is essential to maintain a balance between energy intake and expenditure. Hydration: Water is vital for digestion, absorption, transport of nutrients, and elimination of waste. Aim for sufficient daily water intake (typically 2-3 litres, depending on activity level and climate). Conclusion Macronutrients and micronutrients play critical roles in maintaining overall health and supporting bodily functions. Carbohydrates, proteins, and fats provide the energy needed for daily activities, growth, and cellular repair, while vitamins and minerals regulate metabolism, enhance immunity, and maintain structural integrity. Achieving a balance between these essential nutrients is key to preventing deficiencies and excesses, which can lead to various health problems. By focusing on a varied and nutrient-dense diet, individuals can ensure they meet their nutritional needs, supporting long-term health and well-being. Understanding the intricate relationship between nutrient intake and bodily function allows for informed dietary choices. Whether through recognising the importance of macronutrients for energy or micronutrients for metabolic regulation, proper nutrition remains a cornerstone of health across all life stages.