Macronutrients and Micronutrients – Lifeline of a Healthy Body

 As we all know there is petrol, diesel and gasoline for automotive and aviation but on what we as humans are being run on. What is our fuel?

Imagine what happens when our fuel gets over or put in the wrong fuel to the body?
Just like automobiles even our body upon receiving the wrong fuel falters in functioning properly.
This article is about those fuels that are known as macronutrients and micronutrients. Knowing about these will help us a great deal in attaining good and stable health.
Now let’s see what are these, their functions, sources and what happens if there is a deficiency.


macronutrients and micronutrients



WHAT ARE MACRONUTRIENTS?


The term macronutrient simply refers to a nutrient that is required in high amounts for normal development and growth. Macronutrients are a source of calories, or energy, for the body’s metabolic activities. All macronutrients are obtained through the diet as the body can’t produce them on its own.

LIST OF MACRONUTRIENTS

  1. Carbohydrates
    Role : Carbohydrates are the body’s main energy source. Carbohydrates are the majority of our body’s stored energy stores, in addition to supplying immediate fuel. In India we have carbohydrate rich diet.
    Food Sources: Grains , Fruit , Potatoes and peas are two examples of veggies (though, most vegetables contain at least a small amount of carbohydrates) , Dairy , Sugar.
    Deficiency: Headaches, tiredness, lethargy, difficulty concentrating, nausea, constipation, and poor breath can all be symptoms of a low-carbohydrate diet, hypoglycemia
    Note : 1 gm carbohydrate = 4 calories
  2. Protein

Role: Proteins are the elements that make up human and animal structures. Proteins are involved in the creation of the brain, neurological system, blood, muscle, skin, and hair, as well as very important in the movement of iron, vitamins, minerals, lipids, and oxygen in the human body. Building Tissue structure (part of organ tissues, muscle, hair, skin, nails, bones, tendons, ligaments and blood plasma), Involved in acid/base balance to maintain a neutral environment in our bodies

Note : 1 gram of protein = 4 Calories

Food Sources: Legumes (beans, peas, lentils, chickpeas, peanuts), Soy products, such as tofu, Nuts, Whole grains (brown rice, whole wheat, oats, corn, quinoa, sorghum, millet, and many more ) Seeds, Meat alternative products ) pea protein, soy protein, and/or wheat gluten) Animal sources.

Deficiency: Weak muscle tone, Edema, Fatty Liver, Skin, Hair and Nail Problems, in adults, a loss of muscle mass, in children, growth deficits, hormone imbalances.

  1. Fats
    Role: Protects vital organs and forms energy reserves. Provides insulation to the body and vital for the transportation of the fat soluble vitamins, supports cell growth, keeps cholesterol and blood pressure under control.
    Note : 1 gm of fat = 9 calories
    Food Sources: Oils, Nuts, seeds, Meat , Fish , Diary

Deficiency: If you don’t get enough of these fats in your diet, you may have signs of essential fatty acid deficiency, such as Skin that is dry, scaly, flaky, dull, or rough. Hair that is dry, brittle, or lifeless. Fingernails that are soft, fried, breaking, or brittle.

  1. Water
    Role : Protects body organs and tissues, Regulates body temperature, Lubricates joints, Carries nutrients and oxygen to cells, Lessens the burden on the kidneys and liver by flushing out waste products, Moistens tissues such as those in the mouth, eyes, and nose, Protects body organs and tissues, Helps prevent constipation, Helps dissolve minerals and other nutrients to make them accessible to the body.

According to the season, the body’s requirement for the macronutrients and micronutrients change. To know more about seasonal food read https://fitnessandmore.co.in/ritucharya-right-food-right-season/

WHAT ARE MICRONUTRIENTS?


They have crucial functions in human development and well-being, including the regulation of metabolism, heartbeat, cellular pH, and bone density, even though they are only required in minute amounts. Micronutrient deficiency can cause stunted growth in children and an increased chance of developing numerous ailments as an adult.

Get to know more about micronutrients and macronutrients on the official blog of fitness and more -- fitness centers in gurgaon.

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