Micro & Macro Nutrients - 101

Micro & Macro Nutrients - 101

According to the Center for Disease Control "Micronutrients are dietary components, often referred to as vitamins and minerals, which although only required by the body in small amounts, are vital to development, disease prevention, and wellbeing. Micronutrients are not produced in the body and must be derived from the diet" (CDC, 2014).

There are two types of micronutrients:.

Fat-soluable nutrients are absorbed into the lymph and travel in the blood with protein.  The fat-soluable proteins are A, D, E, and K (Sizer & Whitney, 2013)


Vitamin A:
Important for eyesight, skin health, the immune sysem, body and bone growth, and development of cells.
Vitamin A can be found in food derived from animals such as liver and fish oil, milk, and eggs.  In plants vitamin A exists as Beta-Carotene in dark green leafy  and orange vegetables.

Vitamin D:
This is a unique vitamin in that with the help of the sun the body can synthesize all it needs.  But many people do not get enough sun exposure so they must get vitamin D through food.  The main job of vitamin D is to help regulate calcium in the body which is essential for bone, muscle, tissue, nerve, and gland renewal.  Vitamin D can be found in foods such as fish, milk, and fortified cereals.

Vitamin E:
Also known as tocopherol, vitamin E is essential as a antioxidant that fights off free radicals which can cause premature aging, cancer, heart disease, and more.  Vitamin D can be found mostly in fresh, raw vegetable oil sources.  It is important that they are minimally processed in order to have the best sources.

Vitamin K:
This is the vitamin that is essential in blood clotting.  Too much vitamin K can cause blood clots in the heart, where too little will cause a person to bleed too quickly.  Vitamin K is also important in building bone protein.  Dark green leafy vegetables, broccoli, brussels sprouts, and cabbages are good sources of this vitamin.


Water-soluable nutrients are absorbed directly into the blood stream.  They are vitamins B and C. 


Vitamin B:
The job of vitamin B is to help the metabolize carbohydrates, fats, and amino acids in the body turning them into fuel for the body to use as energy.  There are eight different B vitamins. Thiamin, Riboflavin, Niacin, Folate, B6 and B12, Biotin, and Pantothenic Acid.  All are important in energy metabolism.  These vitamins can be found in liver, bananas, spinach, potatoes, and chicken breast.









Vitamin C:
This vitamin is important in the development of collagen which is the "connective tissue such as bones, teen, skin and tendons" (Sizer & Whitney, 2013).  It is also an antioxidant which protects the cells from oxidizing themselves which prevents disease.  Lots of fresh fruits like oranges and grapefruit, and vegetables such as peppers and broccoli at every meal are important sources of Vitamin C.


Macro Nutrients:
These are important in providing calories and energy.  Macro means large which means they are needed in larges doses for growth and metabolism.  They work in conjunction with the micro nutrients.  They are:

• Carbohydrates: Carbohydrates provide fuel for energy, help the central nervous system, kidney, and brain to function properly, and are important in waste elimination in the intestines.  Fruits, vegetables, and whole grains are the best source of fiber and healthy carbohydrates.

•  Protein:  Protein is needed for growth, repair of skin and tissues, the immune system, hormones, energy, and lean muscle mass.  The best protein sources come from meat, fish, poultry, dairy products, nuts, and beans.

• Fat: Fat is needed for growth and development, energy, absorpbtion of vitamins, cushions the organs, and helps to maintain the cells.  The best sources for fat is from meat, poultry, fish, nuts, dairy, and healthy oils.

References:

B Vitamin Sources. (n.d.) B Vitamins. Retrieved from  http://forum.t-tapp.com/attachment.php?attachmentid=4614&d=1375199270&stc=1

Center for Disease Control. (February 26, 2014). Micrnutrient Facts. Retrieved from  http://www.cdc.gov/immpact/micronutrients/

Sizer, F. & Whitney, E. (2013). Nutrition: Concepts and Controversies (13th ed.). Mason, OH: Cengage Learning.




McKinley Health Center. (February 4, 2014). Macronutrients: The Importance of Carbohydrate, Fat and Protein. Retrieved from http://www.mckinley.illinois.edu/handouts/macronutrients.htm

Stomp on Step 1. (n.d.). Fat Soluable Vitamins and Water Soluable Vitamins. Retrieved from http://www.stomponstep1.com/wp-content/uploads/2014/06/List-of-Fat-Solbule-Water-Solbule-Vitamins.png