Macronutrients and Micronutrients 

Macronutrients and Micronutrients are all the rage these days. “Counting macros” or “If It Fits Your Macros” aka IIFYM are popular among the health and fitness world. But what exactly are macros and micros? What is their impact on our health and well-being? 

Macronutrients are the nutrients the body can use for energy- protein, carbohydrates, and fat and required in large amounts. 

Micronutrients are vitamins and minerals which are present in tiny amounts. These assist in digesting food, moving muscle, disposing of waste, growing new tissues, healing wounds, and for many other necessary functions to maintain life (Sizer & Whitney, 2017). These need to come from food sources since the body cannot produce them. 

As stated above, macros are needed for energy. We need large amounts of macros to maintain body function and to carry out normal functions of daily tasks. Again, these three macros are protein, carbohydrates, and fat. The energy we get from these macros help to fuel physical activity, regulate temperature, and the growth and repair of tissues ("The Importance of Macronutrients", 2016). Below is a good representation of the foods that provide each macronutrient and that some foods provide more than one nutrient. 

                                                       Macronutrients | Jiggle Free Zone

Many people count macros to help maintain or lose weight. Too much of these nutrients can lead to weight gain. It is important to remember that each of these nutrients is needed in order for the body to function properly, so adequate amounts are necessary. This type of diet allows for a little more freedom in what you can eat rather than restricting foods, but it limits the amount of what you can consume. 

Micronutrients are the vitamins and minerals our bodies need in order to produce energy and aid in immune function, bone health, growth, fluid balance, blood clotting, and other functions (Street, 2018). 

Take a look at below at these charts from healthline.com to get an idea of vitamins and minerals, sources, and the amounts in which we should consume them. 

Hugs and Blessings,

A.Gish

Nutrient	Sources	RDA or AI (adults > 19 years)
Vitamin B1 (thiamine)	Whole grains, meat, fish	1.1–1.2 mg
Vitamin B2 (riboflavin)	Organ meats, eggs, milk	1.1–1.3 mg
Vitamin B3 (niacin)	Meat, salmon, leafy greens, beans	14–16 mg
Vitamin B5 (pantothenic acid)	Organ meats, mushrooms, tuna, avocado	5 mg
Vitamin B6 (pyridoxine)	Fish, milk, carrots, potatoes	1.3 mg
Vitamin B7 (biotin)	Eggs, almonds, spinach, sweet potatoes	30 mcg
Vitamin B9 (folate)	Beef, liver, black-eyed peas, spinach, asparagus	400 mg
Vitamin B12 (cobalamin)	Clams, fish, meat	2.4 mcg
Vitamin C (ascorbic acid)	Citrus fruits, bell peppers, Brussels sprouts	75–90 mg

Nutrient	Sources	RDA or AI (adults > 19 years)
Vitamin A	Retinol (liver, dairy, fish), carotenoids (sweet potatoes, carrots, spinach)	700–900 mcg
Vitamin D	Sunlight, fish oil, milk	600–800 IU
Vitamin E	Sunflower seeds, wheat germ, almonds	15 mg
Vitamin K	Leafy greens, soybeans, pumpkin	90–120 mcg

Nutrient	Sources	RDA or AI (adults > 19 years)
Calcium	Milk products, leafy greens, broccoli	2,000–2,500 mg
Phosphorus	Salmon, yogurt, turkey	700 mg
Magnesium	Almonds, cashews, black beans	310–420 mg
Sodium	Salt, processed foods, canned soup	2,300 mg
Chloride	Seaweed, salt, celery	1,800–2,300 mg
Potassium	Lentils, acorn squash, bananas	4,700 mg
Sulfur	Garlic, onions, Brussels sprouts, eggs, mineral water	None established

Nutrient	Sources	RDA or AI (adults > 19 years)
Iron	Oysters, white beans, spinach	8–18 mg
Manganese	Pineapple, pecans, peanuts	1.8–2.3 mg
Copper	Liver, crabs, cashews	900 mcg
Zinc	Oysters, crab, chickpeas	8–11 mg
Iodine	Seaweed, cod, yogurt	150 mcg
Fluoride	Fruit juice, water, crab	3–4 mg
Selenium	Brazil nuts, sardines, ham	55 mcg

References:

The importance of macronutrients. (2016). Synergy Fitness. Retrieved from http://synergymqt.com/the-importance-of-macronutrients/

Sizer, F. & Whitney, E. (2017). Nutrition: Concepts and controversies. (14^thed). Retrieved from 

https://content.ashford.edu/books/Sizer.2199.17.1/sections/ch1-sec7

Street, L. (2018). Micronutrients: Types, functions, benefits, and more. Healthline. Retrieved from https://www.healthline.com/nutrition/micronutrients