Hi, there, It's great to meet all of you in this part. Welcome! This section will provide you with highly important information on some basic nourishment that your body need. The nutrient can be separated into two major categories, which will be discussed in further detail in the next section. Here some topics that will be discuss that will make the learning more exciting! :

1. Macro VS Micro (Read More)
2. Macronutrient Facts (Read More)
3. A Simple Guide: Macro (Read More)
4. Micronutrient Facts (Read More)
5. A Simple Guide: Micro (Read More)

WISH YOU ALL THE BEST AND HAPPY LEARNING!

 Kind Regards, Zakirah <3

There are two types of nutrients that your body needs to stimulate growth and development and control biological processes: macronutrients and micronutrients. Macronutrients are the macronutrients (carbohydrates, protein, and fat) that your body need in bigger proportions. These give your body energy in the form of calories. Micronutrients, often known as vitamins and minerals, are the nutrients your body need in smaller amounts. Both macro and micronutrients work together to provide your body with the nutrients it requires to stay healthy. More in-depth look at the responsibilities and functions they support in your body will be disscused in the next blogs.

 WHAT IS MACRONUTRIENT?

Macronutrients are the nutrients we need in larger quantities that provide us with energy. Micronutrients are mostly vitamins and minerals, and are equally important but consumed in very small amounts. We generally get our micronutrients along with macronutrients. Macronutrients are nutrients that provide calories or energy and are required in large amounts to maintain body functions and carry out the activities of daily life. There are three broad classes of macronutrient: proteins, carbohydrates and fats. Micronutrients are also known as trace elements. Macronutrients are also referred to as major elements. Too much consumption of micronutrients, such as vitamins, can cause nerve and liver damage. Many eating plans focus on changing the amount of carbohydrate, fat or protein in your diet. That’s because manipulating how much of them you eat can have a big impact on your body. Carbohydrates, fat and protein are called macronutrients. They are the nutrients you use in the largest amounts. “Macronutrients are the nutritive components of food that the body needs for energy and to maintain the body’s structure and systems,” says MD Anderson Wellness Dietitian Lindsey Wohlford. No healthy diet should exclude or seriously restrict any macronutrient. Here is how much of each you should eat as part of a healthy diet, and the best sources.

Macronutrients are nutrients that your body needs in large amounts to function optimally. Carbohydrates, protein, and fat are the three major macronutrients. They're classified as essential nutrients since your body can't generate them or can't produce enough of them. Proteins, for example, supply vital amino acids, whereas fats give essential fatty acids. These components are used by your body for distinct functions.

Macronutrients also contain calories, which are a kind of energy. Carbohydrates are the primary source of energy, but your body can also get energy from other macronutrients. Each macronutrient's calorie content is as follows:

Carbs: 4 calories per gram
Protein: 4 calories per gram
Fat: 9 calories per gram

Micronutrients, such as vitamins and minerals, are separate from macronutrients. For starters, macronutrients are required in greater quantities than micronutrients. However, this does not negate the importance of micronutrients. Micronutrients and macronutrients have various functions in the body. There are 13 important vitamins and 13 necessary minerals, each with its own set of functions that sometimes overlap. To refresh your memory, vital means that you must obtain such nutrients through your diet. Your body can generate some vitamins, such as D, K, B12, and biotin, but not always in sufficient amounts. Growth, brain development, immunological function, and energy metabolism are all aided by micronutrients. Micronutrients do not contain calories, however macronutrients do offer energy and are the building blocks of your body's structure and functions.

For more information about Macronutrient Facts, watch following Youtube

1. CARBOHYDRATES

Carbohydrates, sometimes known as carbs, are the body's major source of energy. During movement and activity, they give energy to your muscles and central nervous system.
 
Carbohydrates should account for 45-65 percent of daily calories, according to Wohlford. The amount is determined by a person's health objectives and medical problems.
 

  2. PROTEINS
​Protein is required for a variety of bodily functions. It provides the tissue its structure. Cell membranes, organs, muscle, hair, skin, nails, bones, tendons, ligaments, and blood plasma all fall into this category.
 
Proteins have a role in our bodies' metabolic, hormonal, and enzyme systems, as well as maintaining acid-base balance.
 
The Recommended Daily Allowance (RDA) for protein is 0.8 grammes per kilogramme of body weight per day. This equates to roughly 54 grammes of protein per day for a 150-pound person. Individual requirements will vary based on age, degree of activity, medical problems, and health goals.

​    3. FATS (LIPID)
Fat serves as an energy reserve for the body, as well as insulation and protection for your organs, and absorption and delivery of fat-soluble vitamins.
 
Fat should account for 20-35 percent of total daily calories, with saturated fat accounting for less than 10% of total daily calories.

Macronutrients : A simple guide to Macros.

Most people have come across the phrase macro at some point in their lives. It comes up frequently, especially when talking about eating properly or losing weight. You may have heard of macros in the context of calculating or tracking, but what exactly are macros?
 
Macros are macronutrients. Because macro implies enormous, your body requires more of these nutrients to function effectively. Furthermore, all of these nutrients supply energy to your body in the form of calories or kcals. Carbohydrates, proteins, and fats are the three categories of macronutrients.

• Carbohydrates contain 4 kcal per gram
• Proteins contain 4 kcal per gram
• Fats contain 9 kcal per gram  (this is roughly double the amount found in the other two macros)

 
All of these macronutrients, in addition to providing energy, play specialised responsibilities in your body that allow you to function effectively.

​Watch the video below to learn more about A Simple Guide: Macros

WHAT IS MICRONUTRIENTS?

Micronutrients, often known as vitamins and minerals, are essential for healthy growth, illness prevention, and overall well-being. Micronutrients, with the exception of vitamin D, are not generated by the body and must be obtained through the diet1.
 
Even though people only require tiny amounts of micronutrients, it is critical to consume the required level. Deficits in micronutrients can have serious effects. Vitamin and mineral deficiencies affect as least half of all children under the age of five worldwide.
 
The role of six essential micronutrients is outlined below.

1. IRON
2. VITAMIN A
3. VITAMIN D
4. IODINE
5. FOLATE
6. ZINC

All this six essential micronutrients will be discussed at the next post. Stay tuned!

Watch the video below to learn more about Micronutrient Facts.

 A SIMPLE GUIDE : CARBOHYDRATES
All carbs are turned down into glucose, which is your body's primary source of energy. In reality, certain organs, like your brain, require glucose to function correctly. Gluconeogenesis is the process by which your body produces glucose from proteins when it is required. Carbohydrates help to produce particular amino acids (protein building blocks) and maintain regular bowel movements, in addition to being your main energy source. Fiber is a form of carbohydrate that your GI tract cannot break down. As a result, while this vitamin does not provide energy, it does assist in the elimination of waste and the maintenance of a healthy intestinal tract. Carbohydrates do not all have the same properties. Some carbohydrates are simple, whereas others are complicated.
 

• Simple carbarbohydrate are easy to convert down into energy or glucose by your body. They are present in foods that are typically sweet, such as honey, table sugar, syrup, agave nectar, molasses, milk/yogurt, and fruit, and have 1-2 sugar molecules. Fruit does contain fructose, a natural sugar, but it also contains vitamins and minerals (micronutrients: nutrients needed in small amounts), phytochemicals (not a necessary nutrient, but can have health benefits), and fibre.
• Complex carbohydrates take longer to break down in your body. They're made up of lengthy strands of sugar molecules that have been strung together and have a savoury flavour. Starches and grains, such as rice, pasta, bread, and starchy vegetables, contain them (potatoes, peas, corn). Carbohydrates can also be found in non-starchy vegetables (beans, nuts, and seeds), albeit in smaller proportions. Complex carbohydrates usually contain fibre unless they've been processed, in which case the grain's bran (outer layer) has been removed, resulting in white bread, white pasta, white rice, and so on. Your body will be able to digest these carbs more easily. Despite the fact that they are not sweet, they release glucose as quickly as a sweet simple carbohydrate.

A SIMPLE GUIDE : PROTEINS
Protein helps your body grow, mend, and maintain lean body mass by allowing it to grow, create, and repair tissues (your muscle mass). Amino acids are the building blocks of protein. Protein is made up of amino acids, which are the building blocks of the molecule. Non-essential and essential amino acids are the two categories of amino acids.

• Non-essential amino acids do not need to be consumed in the diet because your body can produce them. Dietary sources of essential amino acids are required.
• Essential amino acids can be consumed on their own or converted into non-essential amino acids in specific instances. Meat, poultry, fish, eggs, milk, cheese, and other animal by-product foods are all high in protein. All of your essential amino acids are present in these protein sources. This does not imply that you must consume animal products in order to be healthy.

Plant protein sources such as beans, lentils, nuts, seeds, and soy, as well as smaller amounts in cereals, vegetables, and fruits, provide the necessary amino acids.
 

 A SIMPLE GUIDE : FATS
Fat allows you to store energy, cushion organs, make certain hormones, absorb fat soluble vitamins, and helps with cell membrane integrity. There are three types of fat: trans fat, saturated fat, and unsaturated fat.
 

• Trans fat should be avoided at all costs. Hydrogenation, or the addition of hydrogen molecules to unsaturated fats, produces the majority of trans fat. A hydrogenated oil is created as a result of this process. Margarine, shortening, baked items, doughs, and fried foods all include them. Trans fat should be avoided if it appears on the label.
• Saturated fat contains no double bonds, it does not bend in the molecule due to the hydrogen atoms it contains. In large quantities, saturated fat has been shown to raise cholesterol levels and increase the risk of heart disease. Decreasing the amount of saturated fat in your diet can be beneficial. Saturated fat is found mostly in animal sources with high fat contents such as fatty beef, lamb, pork, poultry with skin, lard, cream, butter, full fat cheese, and dairy. The American Heart Association recommends 5-6% of your daily kcals come from saturated fat; meaning if your kcal needs are 2,000 per day, only 120 kcals should come from saturated fat. 120 kcals/9 kcals/g = ~13 grams of saturated fat per day. It is recommended that you decrease saturated fat intake and lean towards more healthy fats, known as unsaturated fats.

• Unsaturated fat has at least one double bond causing bends in the molecule. These are harder to stack and, therefore, are usually found in a liquid state at room temperature. The number of double bonds allows for the naming of unsaturated fats. Mono unsaturated fats have one double bond while Poly unsaturated fats have multiple or many. Unsaturated fats are known as the healthy fat as they can decrease your risk for heart disease. These healthy fats originate from plant sources such as avocados, nuts and nut butters, seeds, olives, and oils (olive, canola, safflower etc.). They can also be found in animal sources such as fatty fish including salmon, mackerel, sardines, tuna, and herring.

 
The fat in our diet gets a bad reputation for being high in calories and certain types of fat are harmful, but if you focus on the type of fat and amount of fat, it contributes to a healthy diet.
 

The role of six essential micronutrients is outlined below.

1. IRON

Iron is an essential component for the body's growth and development. Hemoglobin, a protein found in red blood cells that transports oxygen from the lungs to all areas of the body, and myoglobin, a protein that transports oxygen to muscles, are both made from iron. Iron is also required for the production of certain hormones by your body.
 

• Iron is necessary for brain and motor development. Iron deficiency has a particularly high risk of harming children and pregnant women.
• Anemia is described as a low haemoglobin concentration and is caused by iron deficiency. Anemia affects 40% of children under the age of five and 30% of pregnant women around the world.
• Anemia during pregnancy raises the mother's risk of death and the infant's risk of low birth weight. Each year, between 2.5 million and 3.4 million maternal and newborn deaths occur worldwide.

 

How much iron do I need?
​The amount of iron you require each day is determined by your age, gender, and whether you eat a predominantly plant-based diet. In milligrammes, the average daily recommended levels are mentioned below (mg). Because the body does not absorb nonheme iron in plant foods as effectively as heme iron in animal foods, vegetarians who do not eat meat, poultry, or shellfish require nearly twice the amount of iron stated in the table.

       2. VITAMIN A
Vitamin A is a fat-soluble vitamin that can be found in a variety of foods. Vitamin A is necessary for healthy vision, immunity, and reproduction. Vitamin A also aids in the healthy functioning of the heart, lungs, kidneys, and other organs.
 
Vitamin A is divided into two categories. Preformed vitamin A, the first type, is found in meat, poultry, fish, and dairy products. Provitamin A, the second kind, is found in fruits, vegetables, and other plant-based foods. Beta-carotene is the most frequent kind of provitamin A found in foods and dietary supplements.

• Vitamin A helps to keep your eyesight and immune system in good shape. Infections such as measles and diarrhoea increase the risk of blindness and death in children with vitamin A deficiency6.
• Vitamin A insufficiency affects approximately 190 million preschool-aged children worldwide.
• Supplementing children aged 6 to 59 months with vitamin A is extremely effective in lowering mortality from all causes where vitamin A deficiency is a public health concern.

​
How much Vitamin A do I need?
The amount of vitamin A you need depends on your age and sex. Average daily recommended amounts are listed below in micrograms (mcg) of retinol activity equivalents (RAE).

     


        3. VITAMIN D
Vitamin A is a fat-soluble vitamin that can be found in a variety of foods. Vitamin A is necessary for healthy vision, immunity, and reproduction. Vitamin A also aids in the healthy functioning of the heart, lungs, kidneys, and other organs.
 
Vitamin A is divided into two categories. Preformed vitamin A, the first type, is found in meat, poultry, fish, and dairy products. Provitamin A, the second kind, is found in fruits, vegetables, and other plant-based foods. Beta-carotene is the most frequent kind of provitamin A found in foods and dietary supplements.​

• Vitamin D helps the body absorb calcium7, which helps develop healthy bones. This reduces the risk of osteoporosis in older people.
• Bone illnesses, such as rickets in children and osteomalacia in adults, are caused by a lack of vitamin D.
• Vitamin D strengthens the immune system's ability to fight bacteria and viruses.
• Muscle and nerve functions both require vitamin D7.
• Vitamin D deficiency may be widespread over the world, according to available evidence8.
• Vitamin D is produced in the body by exposure to sunlight, although the amount produced varies depending on region, skin colour, pollution levels, and other factors. In order to reduce the risk of skin cancer, sunlight exposure should be reduced.

 
How much Vitamin D do I need?
The amount of vitamin D you need each day depends on your age. Average daily recommended amounts are listed below in micrograms (mcg) and International Units (IU):

       


      4.IODINE
Iodine is a mineral found in some foods. The body needs iodine to make thyroid hormones. These hormones control the body’s metabolism and many other important functions. The body also needs thyroid hormones for proper bone and brain development during pregnancy and infancy. Getting enough iodine is important for everyone, especially infants and women who are pregnant.
 

• Iodine is necessary for a baby's healthy growth and cognitive development during pregnancy and infancy.
• Iodine deficiency affects an estimated 1.8 billion individuals worldwide.
• Most foods and beverages have a low iodine content.
• Salt fortification with iodine has proven to be a successful intervention, with 86 percent of homes globally using iodized salt. The amount of iodine added to salt can be changed to ensure that people get enough iodine even if they eat less salt.
• Pregnant or lactating women should take a daily supplement containing 150 micrograms of iodine, according to the American Thyroid Association and the American Academy of Pediatrics. The American Thyroid Association suggests that women who are contemplating a pregnancy start taking an iodine supplement at least three months before their due date.

 
How much Iodine  do I need?
The amount of iodine you need each day depends on your age. Average daily recommended amounts are listed below in micrograms (mcg).

​     5. FOLATE
Folate is a B-vitamin that is naturally present in many foods. Your body needs folate to make DNA and other genetic material. Your body also needs folate for your cells to divide. A form of folate, called folic acid, is used in fortified foods and most dietary

• Every day, everyone needs folate (vitamin B9) to build new cells.
• Folate is required for the healthy development of the brain and spine from the beginning of foetal development12. Vitamin B9 is also known as folic acid. Every day, women of reproductive age require 400 micrograms of folic acid.
• Prior to conception, ensuring adequate folate levels in women can help to prevent neural tube disorders such spina bifida and anencephaly.
• Supplementing women aged 15 to 49 with folic acid and fortifying foods such wheat flour with folic acid lowers the risk of neural tube abnormalities and neonatal deaths.

How much folate do I need?
​The amount of folate you need depends on your age. Average daily recommended amounts are listed below in micrograms (mcg) of dietary folate equivalents (DFEs).

6. ZINC
Zinc is a nutrient that people need to stay healthy. Zinc is found in cells throughout the body. It helps the immune system fight off invading bacteria and viruses. The body also needs zinc to make proteins and DNA, the genetic material in all cells. During pregnancy, infancy, and childhood, the body needs zinc to grow and develop properly. Zinc also helps wounds heal and is important for proper senses of taste and smell.
 

• Zinc boosts the immune system and helps people fight infections like diarrhoea, pneumonia, and malaria14,15,16. Healthy pregnancies require zinc as well.
• Due to nutritional inadequacy, 17.3 percent of the global population is at risk for zinc deficiency; in some parts of the world, up to 30 percent of the population is at risk.
• Zinc supplementation reduces the risk of premature delivery, reduces childhood diarrhoea and respiratory infections, reduces all-cause mortality, and boosts growth and weight gain in newborns and early children.
• In low- and middle-income countries, giving zinc supplements to children under the age of five appears to be a highly cost-effective intervention.

 
How much Zinc do I need?
The amount of zinc you need each day depends on your age. Average daily recommended amounts for different ages are listed below in milligrams (mg):

​In this part, we're going to explore the health effects of getting insufficient micronutrients (vitamins and minerals).

• The critical functions of various micronutrients
• The most common under-consumed micronutrients in the U.S.
• Recommended daily amounts for each under-consumed vitamin and mineral
• Food sources that are rich in vitamins and minerals
• Evidence related to multivitamins and other supplements

 
 
THE SIX CLASSES OF ESSENTIAL NUTRIENTS
There are six classes of essential nutrients for human health, meaning we can't live without them without negative consequences. Our bodies don’t make them so, we must obtain them from our diet. They include:

• Carbohydrates
• Protein
• Fats
• Vitamins
• Minerals
• Water

​Carbohydrates, protein, and fats are collectively named macronutrients because we need them in large quantities.

They provide calories or energy in the form of ATP to run all metabolic reactions, which are jumpstarted by proteins called enzymes. Enzymes need cofactors to work, and that is where vitamins and minerals (micronutrients) come in. We need these in smaller quantities.
 
CRITICAL FUNCTIONS OF SELECTED MICRONUTRIENTS:

• B vitamins are needed to extract energy from food
• Vitamin B12 is required for proper nerve function and to make red blood cells
• Vitamin A is needed for good vision, immunity, and healthy skin
• Vitamin D is required to form bone, healthy immune function, and functions like a hormone throughout the body
• Vitamin E is an antioxidant and helps protect cells from damage
• Vitamin K is needed to form blood clots and to shuttle calcium into bone
• Calcium is needed for muscle contraction and bone formation
• Iron is required to transport oxygen throughout the body
• Magnesium regulates muscle contraction and nerve transmission. It helps form teeth and bones and is needed in over 300 metabolic reactions.
• Potassium is needed for muscle contraction, proper nerve conduction, and maintenance of fluid and electrolyte balance

There are approximately 30 vitamins and minerals we need to consume regularly. Many have multiple functions and work synergistically to run your metabolism to keep you alive and healthy.
The image below shows the various food sources of micronutrients.

HOW MUCH DO YOU NEED?
Scientists at the Institute of Medicine have established amounts of micronutrients to consume daily, referred to as RDAs (Recommended Dietary Allowances) based on age, gender, and life stage. It is important to note that these recommended values aim to prevent deficiencies and their related diseases and conditions and are not necessarily optimal for longevity.
​
As a registered dietitian, my advice is to eat a wide variety of colorful and minimally processed foods from all major food groups. This will maximize your nutrient intake while staying within your calorie needs to either maintain a healthy body weight or achieve one.

​Watch the video below to learn more about Macronutrient Facts.

Since vitamins and minerals are required for numerous physiological processes in the body, chronic shortages will negatively impact various health and metabolism aspects.
There is evidence that micronutrient insufficiencies are linked to multiple age-related chronic diseases, including cancer, osteoporosis, and heart disease. (McCann, Ames, 2011) (Ames, 2018)

FOLATE AND THE BIRTH OF THE PRENATAL VITAMIN 
Folate (vitamin B9) is naturally present in legumes and leafy greens. It is required for the synthesis of DNA and supports cell growth and repair. Insufficient folate in the body is linked to neural tube defects, and there’s evidence for its role in preventing strokes. (McNulty, Pentieva, Hoey, Strain, Ward, 2012)
The bioavailability of folate in food is limited, meaning the body cannot extract it and use it. In contrast, the synthetic form, folic acid, has much greater stability and bioavailability and is more effective at raising its stores.
Multivitamin and mineral formulas with folic acid have proven to decrease neural tube defects. The prenatal vitamin is currently a worldwide recommendation during pregnancy and for women of childbearing age. (Czeizel, Dudás, 1992)   
In 1998, folic acid was added to the U.S. food supply through fortification of refined grain products, and the prevalence of newborns with neural tube defects has dropped. Whether you realize or not, you’ve been supplementing your diet for quite some time.
​
CALCIUM AND BONE-BUILDING MICRONUTRIENTS
Most Americans do not reach the daily requirements of bone-building nutrients, calcium, magnesium, vitamin K, and vitamin D due to poor food choices, food preferences, access, and other factors. In calcium, 99% is stored in the skeletal structure, and 1% is tightly maintained in the blood at 8.4 to 9.5 mg/dL to keep essential functions running.
When you don't consume adequate amounts of calcium, the body will breakdown bone to maintain blood levels to keep your heart beating. Over time, chronic shortages of calcium and synergistic nutrients lead to weakened bones and osteoporosis.
You survive in the short term at the expense of long-term health.

​SUPPLEMENTS TO CONSIDER IF YOUR DIET IS LACKING
Supplements to consider if you’re not getting enough from your diet include calcium, iron, vitamin D, or omega-3 fish oils. Doing so would help reach recommended levels and would also serve as nutritional insurance.
Survey data consistently shows that people who use supplements have fewer micronutrient insufficiencies and/or higher micronutrient intakes. For instance, compared to food alone, taking a multivitamin and mineral was associated with a lower prevalence of inadequacies for 15 of 17 micronutrients examined. (Ames, 2018)
Another study showed that multivitamin and mineral supplements significantly reduced the prevalence of insufficient intakes of calcium, magnesium, vitamins A, C, D and E. (McCann, Ames 2009)

Macronutrients, including carbohydrate, protein, and fat, are the main sources of energy in one's diet. Current literature indicates that there is no ideal macronutrient distribution of an eating pattern for managing diabetes. Individuals with diabetes typically consume 45% of their daily calories from carbohydrate, 16–18% from protein, and 36–40% from fat.

This intake pattern is similar to the Acceptable Macronutrient Distribution Ranges (AMDR) recommended by the National Academies for the general public to reduce risk of chronic diseases while getting enough intakes of essential nutrients

The human body is programmed for survival and has sophisticated mechanisms for addressing chronic shortages of micronutrients by rationing their use for proteins and functions essential to keeping you alive while sacrificing vitamin and mineral dependent proteins critical for long-term health.

Therefore, meeting daily recommended amounts of the ~30 micronutrients is equally essential as hitting your daily macros.
​
To maximize your micronutrient intake, you will need to consistently eat various food sources from all the major food groups. Dieting for weight loss, avoiding entire food groups, or eating the same foods with little variety limits your micronutrient intake and leads to more significant vitamin and mineral insufficiencies.