There are two types of nutrients needed for our existence / endurance: Micronutrients and Macronutrients. This bifurcation is based on the quantity of each nutrient require by the body. Micronutrients are require in small quantity and macronutrients in large quantity. Having a balance eating diet may reduce the various risk associate to chronic diseases.
Micronutrients are nutrients the human body needs in small quantity to function accurately. An adequate amount of micronutrients in your diet will help in maintain your current body weight or achieve your desire body weight over a period of time. People with deficiency of micronutrients leads to most of the diseases and conditions.
Basic list of micronutrients:
- Vitamins: Vitamins A, B, C, D, E and K and carotenoids
- Minerals: Calcium, chromium, chloride, cobalt, copper, boron, fluoride, iron, iodine, magnesium, manganese, molybdenum, phosphorous, potassium, selenium, sodium and zinc
- Organic acids: citric acid, choline, lactic acid, Acetic acid, malic acid and taurine
They are needed in large quantities in comparison to micronutrients. It provide all of the require calories to your body you get from food and beverages. Macronutrients are broken into three groups: carbohydrates, protein and fat. Every macro has a different function in your body and each provide valuable energy in your body.
Protein play a vital role in body. It is built of amino acids and one of the most essential for good nutrition. It plays a role for repairs and regenerating body tissues and cells, a healthy functioning of immune system as well as manufacturing hormones. Protein are require in our diet which give us amino acids. Amino acids are not made in our body. There are approx. 20 types of amino acids out of which 9 are essential and found in foods. Healthy sources of protein are as nuts, beans, seeds, meats, eggs, raw greens (like spinach), etc.
Carbohydrates are quick source of quick energy. Technically all carbs are a type of sugar, but all of them don’t act in same line to health.
Body break down carbohydrates into glucose (sugar) which is the similar type of sugar found in your blood. All cells in our bodies use it to function but majorly our brains and muscles. Carbs requirement differ from person to person depending upon overall health i.e. weight, muscle mass, etc.
There are various sources of Carbs like plant-based foods, dairy, added sugar and many processed / unhealthy foods. Carbs are easy to get in the diet but picking a good sources like whole grains, fruits and vegetables, etc. can help in improving your overall nutrition.
Natural sugar found in milk, fruits and legumes. Added sugars shall be avoided.
Starchy carbs are "complex carbs". It takes longer time to break down, providing more continuous energy and less effect on your blood sugar levels. Common starchy foods include whole grains, corn, potatoes and beans
Fiber is a type of carbohydrate only but it is not simply digested and absorbed by the body. Hence, it’s different than another carb. There are two main types of fiber, soluble fiber and insoluble fiber. Soluble fiber dissolve with water and insoluble vice versa. Fiber sources are vegetables, fruits, whole grains, legumes, beans, nuts, seeds, etc.
Fats are also an essential nutrition. It’s a great long-term source of energy to body and play a vital role in protecting body organs against shock, maintaining body temperature, healthy skin and hair, hormone regulation and supporting healthy cell function. It is the most calorie density compare to other macro nutrition. Any surplus / extra intake of food can simply store as body fat. Other than fat body also store other macro in from of fat and this may lead to eat more calories and which may lead to increase in weight.