PNP NUTRITION BASICS: Lesson 1 - Macronutrients and Micronutrients

Macronutrients

Macronutrients are nutrients that provide calories or energy, which are essential for growth, metabolism, and other body functions. Since "macro" means large, macronutrients are needed in large amounts.  They include proteins, carbohydrates, and fats. Each macronutrient provides a different amount of calories per gram: carbohydrates and proteins provide 4 calories per gram, and fats provide 9 calories per gram. For instance, if a product contains 12 grams of carbohydrates, 0 grams of fat, and 0 grams of protein per serving, it has about 48 calories per serving (12 grams of carbohydrates multiplied by 4 calories per gram equals 48 calories).

Micronutrients

Micronutrients are essential nutrients the body needs in small amounts to function properly. They include vitamins and minerals, both of which play critical roles in maintaining health.

Vitamins are organic compounds that the body cannot produce on its own and must be obtained through diet. They support a wide range of bodily functions, including immune response, energy production, and tissue repair.

Minerals are inorganic elements required for various physiological processes such as building bones and blood, making hormones, and regulating heart rhythm. Minerals are divided into two categories based on the amount the body needs:

• Macrominerals, needed in larger amounts, include: calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur.

• Trace minerals, required in much smaller amounts, include: iron, manganese, copper, iodine, zinc, cobalt, fluoride, and selenium.

Together, these micronutrients support nearly every system in the body, despite being required in only small quantities.

Vegetables and fruits are rich in vitamins, minerals, and fiber. Although multivitamins or individual supplements can provide these nutrients, they cannot fully replicate the vast array of beneficial compounds found in whole plants. Phytochemicals, which are chemicals made by plants, play a significant role in health benefits. Science is only beginning to understand which phytochemicals and their combinations provide specific health benefits. It is recommended to get as many nutrients as possible from certified organic sources, with supplementation used to fill in any gaps.

Importance of Balanced Nutrition

A balanced diet, rich in both macronutrients and micronutrients, is essential for maintaining optimal health. Macronutrients provide the energy required for daily activities and bodily functions, while micronutrients support a wide range of physiological processes, including immune function, bone health, and wound healing. Understanding the roles of different nutrients and ensuring adequate intake through a varied diet can help prevent deficiencies and promote overall well-being.

Supplementation Considerations

While whole foods are the best source of nutrients, supplements can help address deficiencies and ensure adequate intake of essential vitamins and minerals. However, it is important to choose high-quality supplements and consult with a healthcare professional to avoid potential interactions and side effects. Relying primarily on a diverse and nutrient-rich diet can provide a solid foundation for health, with supplements used as an adjunct to support specific needs.