Explain macro and micro nutrients
Macro and micro nutrients are two categories of essential nutrients required by the human body in different quantities for optimal health and functioning.
Macro Nutrients:
Macro nutrients are nutrients that the body needs in large amounts to provide energy, build and repair tissues, and support various bodily functions. There are three primary macro nutrients: carbohydrates, proteins, and fats.
1. Carbohydrates: Carbohydrates are the body's primary source of energy. They are broken down into glucose during digestion, which is used by cells for fuel. Good sources of carbohydrates include grains, fruits, vegetables, and legumes.
2. Proteins: Proteins are essential for growth, repair, and maintenance of tissues, as well as for the production of enzymes, hormones, and antibodies. They are composed of amino acids and can be found in meat, fish, eggs, dairy products, legumes, and nuts.
3. Fats: Fats are a concentrated source of energy, and they play a crucial role in the absorption of fat-soluble vitamins and the production of hormones. While excessive intake of unhealthy fats can have detrimental effects, consuming healthy fats from sources like avocados, nuts, seeds, and olive oil is important for overall health.
Micro Nutrients:
Micro nutrients are essential nutrients that the body requires in smaller quantities for various metabolic functions, but they are equally important for overall health and well-being. There are two main types of micro nutrients: vitamins and minerals.
1. Vitamins: Vitamins are organic compounds that are essential for various bodily functions, such as energy production, immune system support, and the maintenance of healthy skin, eyes, and bones. There are 13 vitamins classified into two groups: water-soluble vitamins (e.g., Vitamin C and B-complex vitamins) and fat-soluble vitamins (e.g., Vitamins A, D, E, and K). They can be obtained from a balanced diet that includes fruits, vegetables, whole grains, and lean proteins.
2. Minerals: Minerals are inorganic elements that are important for numerous bodily functions, including nerve function, bone health, immune system support, and enzyme activity. Examples of essential minerals include calcium, iron, magnesium, zinc, and potassium. These minerals can be found in various food sources like dairy products, leafy greens, nuts, seeds, and meat.
Overall, while macro nutrients provide energy and sustain the body's basic functions, micro nutrients are required in smaller quantities to support various physiological processes, maintain good health, and prevent deficiencies. A balanced diet that includes a wide range of foods is essential to ensure an adequate intake of both macro and micro nutrients.