MACRONUTRIENTS DEMYSTIFIED: DISCOVERING THE MAGIC OF 3 MACRONUTRIENTS FOR LIFE

Macronutrients are nutrients which are required in larger amounts to perform certain body functions. Macronutrients may include carbohydrates, fats and proteins. Macronutrients can also be referred as ‘macros’. Macronutrients are required for optimal physical well being.

Macronutrients presents amalgamation of food components required to body for certain systems and structures maintenance. A balanced diet must entail all of these macronutrients i.e. carbohydrates, fats and proteins.  One cannot skip or restrict any of it from diet. Macronutrients render required level of strength and energy to carry out certain functions of body.

This article will cover macronutrients, its sources along with certain functions.

WHAT ARE MACRONUTRIENTS?

Macronutrients are required in relatively larger amounts in order to perform certain specific yet important functions. The three main macros i.e. proteins, carbohydrates and fats are considered essential for body and required to perform complex functions. Body either not able to produce or not produce in adequate amounts that’s why outsourcing through animal based and plant based sources is inevitable.

The proteins are composed of amino acids while fats hold fatty acid. Carbohydrates are considered the rich source of energy in the shape of calories for the body. However the body is capable enough to get energy through various other diet options as well.

WHAT IS CALORIE CONTENT OF MACRONUTRIENTS?

All macronutrients cart certain level of caloric values which are as follows:

• Proteins carries 4 calories/gram
• Carbohydrates carries 4 calories/gram
• Fats provide 9 calories/gram

HOW COULD WE DISTINGUISH MACRONUTRIENTS FROM MICRONUTRIENTS?

The micronutrients are the nutrients required to perform certain body functions but required in smaller quantities. The excess of micronutrients may cause damage and diseases like excessive Vitamin C use leads towards Scurvy.

Micronutrients are composed of vitamins which further subdivide into fat soluble vitamin and water soluble vitamins. The other micronutrient is minerals which may further be classified into macro-minerals and trace minerals.

However, macronutrients are required in larger quantities and composed of proteins , carbohydrates and fats. The macronutrients could also store in body and become useful in required times for energy requirements.

WHAT ARE FUNCTIONS AND SOURCES OF MACRONUTRIENTS?

Each macronutrient has a unique function, composition and utility. All macronutrients can b found from various plants based or animal based foods. To transform a simple food into a balanced diet require inclusion of al of these macros in adequate amounts. The detailed nature, functions and sources of macros are as under:

HOW MACRNUTRIENTS ‘CARBOHYDRATES’ CONTRIBUTE TOWARDS HEALTH?

Carbohydrates are considered as the main energy source of the body. Carbohydrates perform variety of other functions as well apart from providing energy which are as follows:

Functions	Sources		Calories required per day
	Animal Based	Plant Based
Carbohydrates are considered as rich energy source. Carbs broke down into glucose or sugar molecule for discharge of required energy. However, dietary fiber is exclusion. Carbohydrates in shape of glucose provide energy to central nervous system, brain and red blood cells. Glucose use to store in muscles and liver in shape of glycogen and provide energy when required. Fibers also facilitate in healthy bowl movements and feel you full.	Milk , Yogurt	Rice, Barley, Oats, Peas, Potatoes, Corn, Mangoes, Banana, Figs, Apple, Lentils, Beans, Pasta, Flour,  Honey, Blackberries, Mango, Grapes, Cherries	45-65% calories per day

WHAT ARE TYPES OF CARBOHYDRATES?

The carbohydrates are of 3 types which are sugars, starches and fibers. The details regarding types of carbohydrates are as follows:

Sugars

Sugars are considered as the simplest forms of carbohydrates. We normally witness their additions into certain food items like desserts, soda, processed food and candies. They also found naturally in fruits, vegetables and milk.

Starches

These are complex carbohydrates which build up through a chain of different sugars. Our body breaks down starches to make sugars for utilization and to perform certain functions. They also provide energy. It includes cereals, pasta and breads.

Fiber

It also considered as a complex carbohydrate. Body is not capable enough to break down all types of fibers. Therefore, through eating fibers body feel full and they restrict one from over eating and provide energy. Rich fiber diets have significant benefits for health like high fiber foods prevent constipation. They help in lowering down cholesterol levels and regulate blood sugar level. Fiber is present in variety of foods for example vegetables, fruits, beans and seeds.

HOW MACRONUTRIENT ‘PROTEIN’ BUILDS BODY STRUCTURES?

The proteins are made up of main building blocks which are known as amino acids. These amino acids are essential for cells and tissues. There are both plant based and animal sources of proteins. Both of these sources has variety of options and varied in digestibility. There are certain proteins which are considered as essential and others non essential. The few examples from essential proteins are histidine, leucine, isoleucine, valine and others whereas non essential may include alanine, asparagines, aspartate, serine and others. However, let’s move towards functions and sources of proteins.

Functions	Sources		Calories required per day
	Animal Based	Plant Based
Proteins are essential for growth, it breakdowns into amino acids. There are 20 essential amino acids out of which 9 are really important and must be retrieved through food items. Amino acids are considered as building block for repair and building of muscles and tissues. Amino acids are also critical in creations of new proteins as well inside body. Amino acids also plays pivotal role in provision of structure to cell membrane, organ, hairs, skin and nails. Amino acids are responsible to maintain pH level inside body. Amino acids hold an important place in creation of hormones and enzymes.	Chicken, Turkey, Eggs, Beef, Meat, Seafood, Milk, Yogurt, Cheese	Black beans, Lentils, Almonds, Pumpkin, seeds, Tofu, Nuts	10-35% of calories intake

HOW MACRONUTRIENT ‘FATS’ CONTRIBUTE?

The fats may include a variety as well. Fats includes unsaturated, saturated and Trans fats. The unsaturated fats remain in liquid form in room temperatures which help in blood cholesterol, healthy for heart and help in fighting against inflammations.

Almost all type of foods have saturated fats values but its relatively in smaller amounts in cheese, ice creams and beef. Such fats are found in animal as well as plants based foods.

The third type of fat is Trans fats are made through hydrogenations. Such fats are extremely detrimental for health because such fats main cause heart and blood vessels issue. Following are some function and sources of the fats:

Functions	Sources		Calories required per day
	Animal Based	Plant Based
The Fats breaks down into fatty acids and glycerol Lipids and fats are considered important component for cell membrane. Fats also provide energy through stored reserves around the body to provide certain level of energy when one not having sufficient food. Lipids also facilitates the transportation of fat soluble vitamins i.e. Vitamin A,D,E,K Fats perform a very important function of protecting organs and making insulation around them	Salmon, Yogurt, Cheese, Butter	Olive oil, Fresh Coconut, Coconut oil ,Avocado, Almonds	20-35% calories required in a day

WHAT IS DAILY REQUIREMENT OF MACRONUTRIENTS?

The human body require a balanced diet enriched with all essential macronutrients i.e. carbohydrates, protein and fats. As far as, daily intake of the macronutrients is concerned then US Department of Agriculture (2020-2025) recommended required ranges of macronutrients which are as follows:

Furthermore, 130 grams intake of carbohydrates is also recommended for adults on daily basis in order to provide essential glucose to brain functioning.

In case, if anyone is having low levels of glucose specifically among those who are diabetic or on keto diet plans then the body get ample energy through breaking down proteins and fats.

As far as, protein intake is concerned, the recommended intake of protein on daily basis is 0.36 grams per pound of body weight to maintain a good health. Most of experts recommend about 0.45 to 0.54 gram per pounds for adults.

However, the macronutrient intake depends upon certain factors like age, weight, physical work, sex and occupation along with medical and physical condition. The diet plan for an athlete may be different from a banker.

CONCLUSION

Macronutrients are considered really important for the overall functioning and regulation of human body requirements. Macronutrients are required in large quantities to perform certain functions from central nervous system to cell membranes. Macronutrients are carbohydrates, proteins and fats. To call a diet a balanced diet, inclusion of all of these three macronutrients is inevitable.

Macronutrients are different from micronutrients which are composed of vitamin and minerals and required in smaller chunks. The consumption of macronutrients depends upon various factors i.e. age, weight, medical condition, nature of job, life style and economic status as well. However, nobody denies the importance to macronutrients because of their diversified and extremely important functions.

In order to avoid unnecessary weight gains one must follow the recommendations regarding daily intakes which keep the body and mind healthy and progressive.  

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