Macronutrients vs. micronutrients
We're probably all familiar with what macronutrients are - carbohydrates, proteins, and fats. But what about micronutrients? Where do these fit in? Think of macronutrients as the lead actors in your bodily processes and micronutrients as the supporting cast. They work together to ensure your body is functioning properly and optimally.
What are macronutrients?
As the main nutrients found in food, macronutrients maintain your body’s structure and functioning. You typically need a large amount of macronutrients to keep your body working properly. Macronutrients come from proteins, fats, and carbohydrates, which give your body energy in the form of calories.
What are micronutrients?
Micronutrients consist of vitamins and minerals. Compared to macronutrients, your body needs a smaller amount of micronutrients for optimal performance. Though micronutrients don’t provide energy, they’re essential for functions like digestion, hormone production, and brain function. Just like macronutrients, micronutrients can be found in the foods that you eat every day.
Examples of micronutrients:
Vitamin B1. Also known as thiamine, vitamin B1 aids in converting nutrients into energy. Foods include white rice, fortified breakfast cereals and black beans.
Vitamin B2. Also known as riboflavin, this vitamin is good for energy production, cell function and fat metabolism. Foods include instant oats, fat-free yogurt and milk.
Vitamin B3. Also known as niacin, vitamin B3 drives the production of energy from food. Foods include chicken breast, turkey breast, salmon and tuna.
Vitamin B5. Also called pantothenic acid, this vitamin helps with fatty acid synthesis. Foods include shitake mushrooms, sunflower seeds and avocados.
Vitamin B6. Also called pyridoxine, vitamin B6 helps your body release sugar from stored carbohydrates for energy, and creates red blood cells. Foods include chickpeas, tuna and potatoes.
Vitamin B7. Also known as biotin, it aids the metabolism of fatty acids, amino acids and glucose. Foods include eggs, salmon, pork chops and sweet potatoes.
Vitamin B9. Also known as folate. Vitamin B9 is important for proper cell division. Foods include spinach, fortified breakfast cereals, white rice and asparagus.
Vitamin B12. Also called cobalamin, vitamin B12 helps with red blood cell formation and proper nervous system and brain function. Foods include beef liver, salmon, milk and yogurt.
Vitamin C. Also known as ascorbic acid, vitamin C is required for the creation of neurotransmitters and collagen. Foods include red peppers and citrus fruits.
Calcium: This mineral helps build strong bones and teeth and helps with muscle function. Foods include yogurt, orange juice, cheese, and milk.
Magnesium: Found in foods like pumpkin seeds, almonds and spinach, this mineral aids in the regulation of blood pressure.
Sodium. You need sodium for optimal fluid balance and to maintain your blood pressure.
Potassium: Helps with muscle function and nerve transmission. You can find potassium in foods like bananas, apricots, lentils, and raisins.
So, how do you know if you’re getting enough micronutrients? Think about plate method: 1/2 plate non-starchy veggies, 1/4 protein, 1/4 plate starchy carb...eating balanced meals that are focused on whole foods is a great start. Also varying the colors of the fruits and veggies that you eat or, as we like to say, "eat the rainbow." At the end of the day, what’s important is getting as many nutrients as possible by choosing a variety of foods from each food group.