MACRO-MICRO NUTRIENTS

Macronutrients are nutrients that our bodies need in large amounts to create energy and fuel the activities of every physiological system. Protein, carbohydrates, and fat are the primary macros. Micronutrients are essential to our overall health and wellness. They aid in the production of enzymes, hormones, and proteins that are critical to body and brain function, and help with the regulation of metabolism, heartbeat, and bone density, among other processes.

MACRONUTRIENTS

 Macro means large, and macronutrients are those your body needs in large amounts. Carbohydrates, protein, fats and fibre are the macronutrients that we need to consume every day in large amounts in order to stay healthy. These macronutrients provide your body with the fundamentals it needs for growth, metabolism and healthy body function. They also provide you with energy (calories), although differing amounts. 

Each macronutrient has different effects on satiety. Protein has the strongest effect on satiety, followed by carbohydrates and fats respectively. Im other words, if you were to eat exactly the same amount of protein, carbs and fats its the protein food that would make you feel fuller for longer. However as you’ll see each of these macronutrients plays an important role in the overall functioning of your body.

CARBS PROVIDES 4 CALORIES (17KJ)

PROTEIN PROVIDES 4 CALORIES (17KJ)

FAT PROVIDES 9 CALORIES (38KJ)

Carbs:

Provide your body with glucose, the preferred source of energy for your brain and muscles. The best sources of carbs are grain-based foods such as oats, muesli, rice, and quinoa. Other sources of carbs include fruits and vegetables, legumes and diary. Foods rich in carbs also contain generous quantities of essential vitamins and minerals.

Protein:

Protein is important for the growth, maintenance and repair of the body cells, and provides the building blocks for a number of structures within the human body. Animal foods such as red meat, poultry, fish, milk and eggs natural contain all nine essential amino acids and are considered complete proteins which h our body needs. Plat foods such as beans, peas, and lentils also contain protein, but they lack one or more of the essential amino acids. When choosing sources of protein to include in your meals, stick to ones that are low in saturated and trans fat. 

Protein powder should not be used to replace protein foods, but as an optional addition to meals and snacks to boost protein intake. 

Fats:

Help cushion our organs, contribute to the structure of cells, promote growth and development, and allow the body to absorb essential vitamins. Not all fats are bad for you, so it is important that you are consuming the right types of fats, such as monounsaturated and polyunsaturated fats. Nuts, seeds, and fish for example. 

Fibre:

An indigestible form of carbohydrate that has an important role in keeping the digestive system healthy. Fibre has a cleansing effect and helps food move through our digestive system, preventing the gut wall from being exposed to harmful substances. By consuming fibre regularly, you can help to promote the growth of good bacteria, which play an important role in maintaining digestive and overhaul health.  If you are already consuming a fair amount of fibre ensure you keep up to date with your water intake too as this will help the fibre work its magic within your digestive system. 

MICRONUTRIENTS

Vitamins and minerals are considered micronutrients. When compared to macronutrients, these are required by the body in smaller amounts, but are still very important to your overall health. Vitamins are substances that are produced by plants or animals, while minerals are substances found within the soil that are then absorbed by plants or eaten by animals. 

IRON:

Irons main role is to act as a key component of haemoglobin, the substance which transporting transports oxygen around the body. For women it is important to maintain a well balanced level of iron in your body as if you don’t receive enough iron long term is can result in the gradual depletion of the body ferritin stores. Once these stores have fun out, your body ability to produce haemoglobin can begin to decrease. 

Ensure your iron levels are up to date and you are consuming the right food groups to keep it a good levels. 

CALCIUM:

An important mineral for the development of healthy bones and teeth. It also plays a role in blood clotting and allows your muscles and nerves to function. The best sources of calcium are products such as milk, cheese, and yoghurt. If you are unable to consume these products then ensure you contact your local GP or health professional to get the right requirements for your needs. 

MAGNESIUM:

An essential mineral for health bones, muscles and nerves. While calcium is needed to help muscles contract, magnesium helps them to relax. This is why magnesium supplements are sometimes used to help reduce headaches that are caused by muscle tension. Magnesium can also alleviate period systems such as cramps. The best sources of magnesium include leafy green vegetables, legumes, cereals and nuts. These foods are also high in fibre!!

VITAMINS:

While there are a number of vitamins these can be grouped together based on the role they play in our bodies. For example. 

A group vitamins:can help maintain eyesight and strengthen your immune system. Sources include eggs, diary foods, yellow, orange, and green coloured vegetables. 

B group vitamins:can help your body convert food into energy, help support your nervous and digestive system and aid the production of red blood cells. Sources include meat, fish, poultry, eggs, diary products, legumes, leafy green vegetables and some fruits. 

Vitamin C:is a very powerful antioxidant and can help to strengthen your immune system. It also promotes iron absorption and the production of collagen, which keeps our skin feeling firm and youthful. Sources include citrus fruits, berries, peppers, and green vegetables such as broccoli and kale. 

Vitamin D:can help our body absorb calcium and phosphorus, two minerals crucial to maintaining bone health. Vitamin D can also help strengthen our immune system and improve mood. While you can get small amounts by eating oily fish and eggs, exposure to sunlight is the best natural source of vitamin D. 

Vitamin E:is also a powerful antioxidant that helps reduce free-radical damage and inflammation within your body. It can also help promote healthy hair and skin. Some of the best food sources are nuts, seeds and oils. 

Vitamin K:plays an important role in blood clotting and maintaining bone health. Sources include leafy green vegetables and fermented foods such as sauerkraut.

Multivitamin Supplements:are not the best substitute for a healthy whole food diet, as it is the balanced interplay between the nutrients in whole foods that provides the most benefit. Supplements should only be used to complement a healthy, balanced diet. Ensure to speak with your healthcare professional to ensure this is currently implemented and managed if you wish to go on any for of multivitamin.