What are Nutrients? Understanding Macro and Micronutrients

Nutrients are substances that organisms must consume or absorb for survival, growth, and maintaining overall health. They are essential for carrying out vital bodily functions, such as providing energy, supporting growth and development, and maintaining cell and tissue structure. Nutrients can be categorised as either macronutrients or micronutrients.

What are Macronutrients and Micronutrients?

Macronutrients are nutrients that are required in large amounts. They provide the energy necessary for growth, metabolism, and daily bodily functions. Whereas, Micronutrients are required in smaller amounts than macronutrients, however are just as vital to bodily functions. They play crucial roles in maintaining health, supporting metabolic processes, and enzyme production.

What are the 4 Macronutrients?

Carbohydrates

Carbohydrates are our primary source of energy. The body breaks them down into glucose, which subsequently fuels cells, tissues, and organs. Carbohydrates can be split into two categories, simple and complex carbohydrates:

• Simple carbohydrates (sugars, e.g. glucose and fructose) can be easily broken down and absorbed by the body, resulting in a fast and high spike in blood sugar levels. They can be found in fruits, milk, and sugar-sweetened foods.
• Complex carbohydrates, such as starches, are digested slower than simple carbohydrates and release glucose into the bloodstream more gradually. In the case of dietary fibre, some portions of this can only be partially digested, or not digested at all! They are found in grains and some vegetables, like potatoes.

Proteins

Proteins are made up of amino acids, and are crucial for building and repairing tissues, producing enzymes and hormones, and supporting the body’s immune function.

Proteins can be split into two categories, complete and incomplete proteins. Complete proteins contain all 9 of the essential amino acids, and incomplete proteins typically lack at least one of more of these essential amino acids.

Animal products and plant-based foods are both great sources of proteins.

• Animal products are good sources of complete proteins.
  • Sources include – Meat, eggs, and dairy products.
• Plant-based products are “incomplete proteins” as they lack one or more of the essential amino acids. However, it is possible to combine incomplete proteins to create a complete proteins, for example, Fava Bean Protein and Barley Malt Rice Protein can be combined to make a complete amino acid composition.
  • Sources include – Nuts, seeds, beans, and legumes.

Fats

Fats provide a concentrated source of energy and aid in the absorption of fat-soluble vitamins (A, D, E, and K), whilst also supporting cell structure and hormone production. There are three types of dietary fat:

• Saturated Fats – Found in animal products and some plant oils. These should be consumed in moderation, as they can increase cholesterol levels and subsequently increase the risk of heart disease. (British Heart Foundation)
• Unsaturated Fat – Healthier fats found in vegetable oils, nuts, seeds, and fish. These fats may help promote heart health. (Heart UK)
• Trans Fats – Banned in the US, but still legal in the UK, trans fats are industrially processed and should be avoided as they can lead to poor heart health and increased inflammation. (Lovefood)

Water

Water is essential for hydration, temperature regulation, nutrient transportation, and waste removal. Whilst not being a source of energy, water is a crucial macronutrient for life. Water can be found in multiple sources, not just drinking water. These include – fruits, vegetables, and other beverages.

Micronutrients – Vitamins and Minerals

What are Vitamins?

Vitamins are organic compounds that your body requires to perform a variety of bodily functions. They can either be water-soluble or fat-soluble.

Water-Soluble Vitamins – Includes vitamin C and B-complex vitamins, which are not stored in the body, and need to be replenished regularly.

Fat-Soluble Vitamins – Includes vitamins A, D, E, and K, and are stored in the body’s fatty tissues.

What are the Different Vitamins?

• Vitamin A
  • Helps your body fight against illness and infection, as well as aiding your vision in dim lighting.
  • Sources – Carrots, sweet potatoes, dark leafy greens.
• Vitamin B1 (Thiamin)
  • This helps the body break down and release the energy obtained from food, as well as keeping the nervous system healthy.
  • Sources – Bananas, oranges, peas, nuts, wholegrain bread, liver.
• Vitamin B2 (Riboflavin)
  • Vitamin B2 keeps your skin, eyes, and nervous system healthy.
  • Sources – Milk, eggs, mushrooms, plain yoghurt.
• Vitamin B3 (Niacin)
  • Keeps the nervous system and skin healthy.
  • Sources – Meat, fish, wheat flour, eggs.
• Vitamin B5 (Pantothenic Acid)
  • Critical in the production of red blood cells, as well as sex and stress-related hormones produced in the adrenal glands.
  • Sources – Chicken, beef, liver, eggs, mushrooms, avocado.
• Vitamin B6
  • Helps the body use and store energy from carbohydrates and proteins, as well as helping the body form haemoglobin.
  • Sources – Pork, poultry, fish, peanuts, soya beans, oats, milk.
• Vitamin B7
  • Natural bacteria present in the body’s bowel can produce vitamin B7, so additional B7 is not required, unless in very small doses.
  • Sources – n/a
• Vitamin B9 (Folate)
  • Helps the body form healthy blood cells, and reduces the risk of birth defects.
  • Sources – Broccoli, brussels sprouts, leafy green vegetables, peas, chickpeas.
• Vitamin B12
  • Vitamin B12 helps the body make red blood cells and keeps the nervous system healthy.
  • Sources – Meat, fish, milk, cheese, eggs.
• Vitamin C
  • Vitamin C helps protect cells, keeping them healthy, as well as maintaining healthy skin, blood vessels, bones and cartilage.
  • Sources – Citrus fruits, bell peppers, strawberries.
• Vitamin D
  • Keeps bones, teeth, and muscles healthy.
  • Sources – Sun exposure, fortified foods, fatty fish.
• Vitamin E
  • Helps maintain healthy skin and eyes and strengthens the body’s natural defence against illness.
  • Sources – Wheat, cooking oils, seeds and nuts.
• Vitamin K
  • Vitamin K is needed for blood clotting, helping wounds to heal.
  • Sources – Green leafy vegetables.

Vitamin Daily Intake Recommendations

Vitamin A Daily Intake Recommendation

Vitamin B1 Daily Intake Recommendation

Vitamin B2 Daily Intake Recommendation

Vitamin B3 Daily Intake Recommendation

Vitamin B5 Daily Intake Recommendation

Vitamin B6 Daily Intake Recommendation

Vitamin B9 Daily Intake Recommendation

Vitamin B12 Daily Intake Recommendation

Vitamin C Daily Intake Recommendation

Vitamin D Daily Intake Recommendation

Vitamin E Daily Intake Recommendation

Vitamin K Daily Intake Recommendation

What are Minerals?

Minerals are elements that your body requires to develop and function properly. They can be split into two categories, macro minerals and trace minerals.

What are Macro minerals?

Macro minerals are needed in larger amounts and can be found in:

• Calcium
  • Calcium is essential for strong bones and teeth, as well as supporting muscle function and nerve transmission.
  • Sources – Dairy products, green leafy vegetables, soya beans, tofu, nuts.
• Chloride
  • Helps maintain fluid balance and is a key component of stomach acid.
  • Sources – Salt, seaweed, rye, tomatoes and lettuce.
• Magnesium
  • Crucial for muscle and nerve function, as well as supporting bone health and regulating blood sugar and blood pressure.
  • Sources – Green leafy vegetables, legumes, nuts, seeds, and whole grains.
• Phosphorus
  • Phosphorus works with calcium to form bones and teeth, as well as converting food into energy and supporting cell growth and repair.
  • Sources – Meat, poultry, fish, nuts, beans, and dairy products.
• Potassium
  • Potassium helps in regulating fluid balance and blood pressure. It also helps with muscle contractions and nerve signalling, as well as reducing the risk of strokes and cardiovascular diseases.
  • Sources – Tree fruits, leafy greens, vine fruits, root vegetables.
• Sodium
  • Sodium aids in maintaining fluid balance, as well as supporting nerve function and muscle traction.
  • Sources – Salt, processed foods, cheese and cured meats.
• Sulphur
  • Sulphur is essential for building proteins, and aids in detoxification processes in the liver.
  • Sources – Eggs, chicken, nuts and seeds.

Macro Minerals Intake Recommendations

Calcium

Chloride

Magnesium

Phosphorus

Potassium

Sodium

What are Trace Minerals?

Trace minerals are essential micronutrients that the human body must get from food, however, unlike macro minerals, they are only needed in smaller amounts. Trace minerals are present in:

• Chromium
  • Helps regulate blood sugar by enhancing the action of insulin.
  • Sources – Shellfish, vegetables (especially broccoli), whole grains and nuts.
• Copper
  • Helps form red blood cells and maintain healthy nerves and immune function.
  • Sources – Shellfish, grains, beans, and nuts.
• Fluoride
  • Promotes dental health by preventing tooth decay and strengthening enamel.
  • Rye, oats, bran, and buckwheat.
• Iodine
  • Iodine is essential in producing thyroid hormones, regulating metabolism.
  • Seaweed, cow’s milk, and eggs.
• Iron
  • Iron is vital for the production of haemoglobin and myoglobin. It also supports energy production and immune function.
  • Red meat, beans, and nuts.
• Manganese
  • Supports bone health, collagen production, and wound healing.
  • Whole grains, shellfish, nuts, and legumes.
• Molybdenum
  • Molybdenum helps detoxify harmful sulphites and prevent toxic build-up of certain substances.
  • Legumes, whole grains, and dairy products.
• Selenium
  • Vital for antioxidant protection, immune support, thyroid function, heart and brain health, cancer prevention, reproductive health, and reducing inflammation.
  • Seafood, meat, eggs, and nuts.
• Zinc
  • Zinc supports immune system function and wound healthy, as well as skin health.
  • Meat, legumes, shellfish, seeds, and nuts.

Trace Minerals Intake Recommendations

Frequently Asked Questions (FAQs)