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
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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
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
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.
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 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, 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:
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. |
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