Macronutrients and Micronutrients
Macronutrients Macronutrients are needed in larger quantities (in gram range) from Our Body.
They include water, carbohydrates, Fat and Protein
Macronutrients (except water) are called energy-providing nutrients. Energy is measured in calories. It is essential for the body to grow, repair and develop new tissues, conduct nerve impulses and regulate life process. So for Our Body and Physical Wellness.
MACRONUTRIENTS ARE:
Carbohydrates – are required for energy and provide body’s main source of energy (4 calories per gram).
They form the major part of stored food in Our body for later use of energy and they are in three form: Sugar, Starch and Fiber.
The brain works entirely on glucose alone. When in excess, it is stored in the liver as Glycogen.
Carbohydrates are even important for fat oxidation and they can also be converted from Our Body into protein.
Fats – are used in making steroids and hormones and serve as solvents for hormones and fat soluble vitamins. Fats have the highest caloric content and They provide the largest amount of energy when burnt from Our Body.
When measured by calorimeters, Fats provide about 9 calories per gram of fat, making them twice as energy-rich than protein and carbohydrates. Extra fat is stored in adipose tissue and is burnt when the body has run out of carbohydrates.
Proteins – they provide amino acids and make up most of the cell structure including the cell membrane. They are the last to be used of all macronutrients. In cases of extreme starvation, the muscles in the body, that are made up of proteins, are used to provide energy.
As for carbohydrates, proteins also provide 4 calories per gram.
Water – makes up a large part of our body weight and is the main component of our body fluids. Our body needs more water each day than any other nutrient and we replenish it through foods and liquids we eat and drink. Water serves as a carrier, distributing nutrients to cells and removing wastes through urine process.
Water is essential for the body’s metabolism and is also required for lubricant and shock absorber.
Micronutrients
These nutrients include minerals and vitamins
Unlike macronutrients, these are required in very minute amounts from Our Body.
Their Primary Function is to enable the many chemical reactions to occur in the body. Micronutrients do not provvides energy.
Vitamins – They are essential for metabolism, growth and development, regulation of cell function, and for our Body in general. They work together with enzymes and other substances that are necessary for a healthy life. Vitamins are either fatsoluble or water-soluble. Fat soluble Vitamins can be stored in the fatty tissues in the body when in excess. Water soluble vitamins are excreted in urine when in excess and so need to be taken daily. Water soluble vitamins include Vitamin B and C. Green leafy vegetables are rich in Vitamin B, whereas Vitamin C is found abundantly in citrus fruits. Fat soluble vitamins are Vitamin A, D, E and K. Green leafy vegetables, milk and dairy products and plant oils provide these vitamins.
Minerals – They are found in ionized form in the body. They are further classified into macrominerals and microminerals.
Macrominerals present in the body include Calcium, Potassium, Iron, Sodium and Magnesium and many more.
Iron is a constituent of Hemoglobin which is present in blood. Macrominerals are needed in more amounts, as compared to microminerals. Microminerals include Copper, Zinc, Cobalt, Chromium and Fluoride. They are mostly co-factors, and are necessary for the function of enzymes in the body, but are needed only in minor quantities. Approximately 4% of the body’s mass consists of minerals.
HERE BELOW WE SHARE ONE OF THE MOST DETAILED Macronutrients foods Table (X100 grams Portions):
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Food Water Proteins Fat Carb. Peanut 4.26 25 48 21 Rice 12 7.1 0.66 80 Tomato 94.5 0.9 0.2 3.9 Skimmed Milk 12 36 0 52 Spinach 93.4 2.2 0.4 3.6 Pea 79.7 5.4 0.4 14.5 Tofu 87 8 3.5 1.5 Mung Bean 12.42 23.8 1.18 62.6 Potato 79 2.0 0.09 17 Cheese, Cheddar 21 44 33 2 Split Pea 14 25 1 60 Milk, Cow 87.8 3.2 3.9 4.8 Milk, Water Buffalo 81 4.5 8 4.9 Pigeon Pea 14 22 1 63 Cabbage 92.8 1.28 0.1 5.6 Onion 89.11 1.1 0.1 9.34 Lamb 60 27.3 1 2.70 Beef 60 32.7 6.3 0 Apple 85.5 0.26 0.17 13.81 Fish 75 22 3 0 Grapes 81.3 0.72 0 18 Watermelon 91.45 0.61 0.15 7.55 Butter 20 0 80 0 Egg White 88 11 0 1 Yogurt, Nonfat 86.3 5.73 0.18 7.68 Chicken 68.12 25.45 0 6.36 Peanut Oil 0 0 100 0 Cauliflower, Raw 92 2 0.3 5 Yellow Split Pea 14 25 1 60 Egg 75 12.6 10.6 1.12 Sweet Potato 88 1.6 0.1 20.1 Mushroom 94 3 0 3 Drumstick Pods 88.2 2.1 0.2 8.53 Drumstick Leaves 78.66 9.4 1.4 8.28 Milk, Goat 89 3.1 3.5 4.9 Yogurt 88.5 3.5 3.3 4.7 Yogurt Nonfat 85.1 10.7 0 4.16 Cooked Rice 69 3 0 28 Chick Pea 14 19 6 61 Wheat 11 13.7 2.47 71 Soyabean 8.54 36.49 19.94 30.16 Cucumber 95.23 0.65 0.11 3.63 |
Most Popular Diets Today
1. Atkins Diet focuses on controlling the levels of insulin in the body through the food consumed. It is based on the consumption of proteins in the diet to reduce the levels of insulin in the bloodstream. The increasing of the proteins leads to weight loss in many people.
2. Zone Diet creates a nutritional balance with 40% carbohydrates, 30% fats, and 30% protein. The focus is to control the insulin levels that will result in weight loss. The diet consists of unrefined carbohydrates and fats including nuts, olive oil, and avocado.
3. Vegetarian diet concentrates on eating non-animal based foods except for eggs, honey, and dairy products. Vegetarians have a lower body weight; suffer from less diseases, and longer life spans, according to current studies. Since the meat products have been removed from the diet, vegetarians consume less fat according to the studies.
4. Your Vegan diet is more a philosophy and way of life since the diet does not include any animal-based products including eggs, honey, dairy, and meat products. The concept of the diet is based more on environmental and ethical reasons versus health related issues.
5. Weight Watchers Diet focuses on weight loss, exercise, and a support network or group. Dieters have the ability of meeting in person with the groups or using online services for support. The diet reduces the types of foods consumed while increasing the levels of exercise.
6. South Beach diet focuses on the levels of insulin and refined carbohydrates in the diet. The foods consumed are low in fat as a method of controlling the insulin, which leads to weight loss and better health.
7. Raw Food Diet involves eating foods and drinks that are not processed but are only in their original form and organic. There are four types of raw foodists, raw vegetarians, raw vegans, raw omnivores, and raw carnivores. The belief of consuming the food in the raw form is the food does not have additives or extras that will cause health related issues including weight gain.
8. Mediterranean Diet is a diet from Southern Europe that focuses on the eating habits of citizens of Crete, Greece, and southern Italy. The concentration is on a lot of plant foods, fresh fruits as dessert, beans, nuts, cereals, seeds, olive oil for the main source of dietary fats, cheese and yogurts for the main dairy foods, moderate levels of fish, consuming less than four eggs a week, limited amounts of the red meat, and limited amounts of wine.
The Mediterranean Diet consists of fat with the saturated fat less than 8% of the caloric intake.
There are benefits of each type of diet. Depending on the personal life style, there is a diet available for everyone.
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