Nutrients fall into two categories: macronutrients and micronutrients. We need both for optimal health. But what are the differences between the two?
Macronutrients are larger nutrients such as carbohydrates, protein, and fats that your body needs for energy. Micronutrients are smaller nutrients such as vitamins and minerals that your body needs to be healthy and digest macronutrients.
Although both types of nutrients are necessary gram for gram, the human body needs more macronutrients than micronutrients, hence the terms macro (big) and micro (small). Aim for a balanced diet with a variety of foods to make sure you are getting enough of both.
What are macronutrients?
Carbohydrates
Carbohydrates are converted to simple sugars such as fructose and glucose, which the body uses as fuel throughout the day. Sources of carbs include grains, fruits, vegetables, beans, lentils, and dairy products.
Protein
Protein is made up of amino acids and is found in both plant and animal sources. Protein is crucial for structural and mechanical processes of the body, controlling cellular and bodily functions and, when required, broken down for energy. Sources of protein include meat, poultry, seafood, eggs, dairy, beans, lentils, nuts, and seeds.
Fats
Fatty acids, which are the building blocks of fats, play important roles in cellular structure and function, temperature regulation, organ protection, and vitamin absorption. Sources of fat include animal fats, oils, dairy, avocados, nuts, and seeds.
Water
Water is also considered a macronutrient in the sense that the body needs a lot of it.
What are micronutrients?
Vitamins
Both fat-soluble and water-soluble vitamins are necessary for cellular growth, metabolism, and development. Water-soluble vitamins, such as B vitamins and vitamin C, cannot be retained in the body and must be consumed more frequently. In contrast, fat-soluble vitamins, such as vitamins A, D, E, and K, can be stored for long periods in the liver and fatty tissues of the body.
Minerals
Minerals are inorganic substances required for bodily functions, including bone maintenance and hormone production. Examples of minerals include calcium, phosphorus, potassium, sodium, chloride, magnesium, iron, zinc, iodine, chromium, copper, fluoride, molybdenum, manganese, and selenium.
What diets can help you get enough macronutrients?
“If it fits your macros” (IIFYM) program
The IIFYM diet emphasizes a focus on macronutrients rather than just calories. The IIFYM diet is a flexible eating plan that focuses on tracking macronutrients to help accomplish sustained weight loss, in contrast to other diets that may require food limits.
Research has shown that this diet can lower blood glucose, which may be beneficial for those with diabetes.
Ketogenic diet
The keto diet is a low-carb, high-protein, and high-fat diet that may have several health benefits. On the ketogenic diet, carbohydrate consumption is limited to less than 50 grams per day. The body begins to rely on fats for energy synthesis, which triggers ketosis and may promote weight loss.
Paleo diet
The paleo diet simulates what humans would have eaten in the prehistoric era, meaning food obtained by hunting or gathering. Although the macronutrients in a paleo diet may vary, most paleo diets focus on a higher intake of protein and fats and a lower intake of carbs.
SLIDESHOW
Foods That Aren't as Healthy as You Think See SlideshowHow many nutrients do you need every day?
The quantity of nutrients you need on a daily basis depends on your age, sex, fitness goals, pre-existing medical conditions, and other factors. It is best to talk to a doctor, nutritionist, or dietitian regarding your individual needs
General guidelines are below:
Macronutrients
- Carbs: Average adults need about 130 grams of carbohydrates each day, with carbs making up about 45%-65% of the daily calorie intake.
- Protein: Men need 56 grams of protein a day, and women need about 6 grams of protein a day. Protein should make up about 10%-30% of the daily calorie intake.
- Fats: Fats should make up about 20%-35% of the daily calorie intake.
Micronutrients
| Vitamin | Males (aged 19 to 50 years) | Females (aged 19 to 50 years) |
|---|---|---|
| Vitamin A | 900 µg | 700 µg |
| Vitamin E | 15 mg | 15 mg |
| Vitamin D | 600 International Units (IU) | 600 IU |
| Vitamin C | 90 mg | 75 mg |
| Thiamine | 1.2 mg | 1.1 mg |
| Riboflavin | 1.3 mg | 1.1 mg |
| Niacin | 16 mg | 14 mg |
| Vitamin B6 | 1.3 mg | 1.3 mg |
| Vitamin B12 | 2.4 µg | 2.4 µg |
| Choline | 550 mg | 425 mg |
| Vitamin K | 120 µg | 90 µg |
| Folate | 400 µg | 400 µg |
| Mineral | Males (aged 19 to 50 years) | Females (aged 19 to 50 years) |
|---|---|---|
| Calcium | 1,000 mg | 1,000 mg |
| Iron | 8 mg | 18 mg |
| Magnesium | 400 to 420 mg | 310 to 320 mg |
| Phosphorous | 700 mg | 700 mg |
| Potassium | 4,700 mg | 4,700 mg |
| Sodium | 2,300 mg | 2,300 mg |
| Zinc | 11 mg | 8 mg |
| Copper | 900 µg | 900 µg |
| Manganese | 2.3 mg | 1.8 mg |
| Selenium | 55 µg | 55 µg |
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Health Solutions From Our Sponsors
WebMD. What Are Macronutrients? https://www.webmd.com/diet/what-are-macronutrients
Savarino G, Corsello A, Corsello G. Macronutrient balance and micronutrient amounts through growth and development. Ital J Pediatr. 2021 May 8;47(1):109. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8106138/
Centers for Disease Control and Prevention. Micronutrient Facts. https://www.cdc.gov/nutrition/micronutrient-malnutrition/micronutrients/index.html
Rocky Mountain Health Plans. What Are Micronutrients And Macronutrients? https://www.rmhp.org/blog/2020/august/what-are-micronutrients-and-macronutrients
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