Micro- and Macronutrients: Functions, Sources and How They Impact Health

Macro- and micronutrients are important to health and well-being and are found in different foods. Macronutrients are made up of vitamins and minerals, and are needed in smaller quantities than micronutrients. Vitamins and minerals are essential nutrients that assure health, growth and metabolism and are acquired through food. Most vitamins are not made in the body, and both vitamins and minerals are only found in small amounts in the body. Each vitamin and mineral has a specific function, and when too few of either are consumed deficiencies occur and can cause health problems (DSM n.d.).

Vitamin A is essential for healthy vision, development of white blood cells, reproduction and growth. Foods that contain Vitamin A include: carrots, broccoli, eggs, and fish. Deficiencies in Vitamin A can lead to blindness (DSM n.d.).

The group of B vitamins are call folate and include folic acid and folates. Folic acid is a synthetic compound used to fortify foods. Folates are found in foods such as: leafy greens, beans, milk and other dairy products, and orange juice. Folates are important in metabolizing amino acids, producing proteins, synthesizing nucleic acid, and forming blood cells. Deficiencies in folate can cause premature birth, birth defects, low birth weight, heart defects, and malformation of limbs, spinal cord, and brain (DSM n.d.).

Iodine is an essential nutrient found in iodized salt, water, seaweed, and fish. This mineral is essential for fetal brain development and hormone production. Iodine deficiencies can cause mental retardation, goiter, and impaired cognitive development (DSM n.d.).
Iron is a necessary nutrient because it carries oxygen from the lungs to other tissues in the body and aids enzyme reactions. Iron can be found in meat, lentils, leafy vegetables, and chickpeas. Iron deficiency can lead to anemia, which can cause illness and death, fatigue, and death during childbirth (DSM n.d.).

Zinc can be found in nuts, cereal, liver, eggs, and seafood. Zinc aids the immune system, and deficiencies may cause anemia, short stature, wounds to heal slowly, reproductive problems, impaired cognitive and motor function, and appetite disorders (DSM n.d.).

Micronutrients, protein, carbohydrates, and fat are also essential to health and well-being (DSM n.d.). Micronutrients provide energy to the body. Carbohydrates and fiber are derived from whole grains and fruits and vegetables. The body requires carbohydrates and fiber because, not only do they fuel the body, but feed the bacteria in the intestine. Carbohydrates fuel red blood cells and aid in weight loss. Fiber eases elimination and reduces the risk of intestinal and colorectal cancers and cardiovascular disease (Sizer, Whitney 2014).

Protein contains essential amino acids that aid in bone and muscle tissue growth, build hormones, antibodies, and enzymes, and replace cells and cell structures. Certain proteins also transport fats, vitamins, minerals, and oxygen throughout the body and balance fluids and electrolytes (Sizer, Whitney 2014). Protein can be found in foods like meat, legumes, nuts, milk, and eggs (Webb, 2014). Signs of protein deficiency include: decelerated growth in children and impaired, brain, kidney, immune system, and digestive functions. Excess protein consumption may also cause kidney disease, cancer, and bone loss (Sizer, Whitney 2014).

Contrary to popular belief, fats are an essential nutrient in maintaining health. However, there are good fats and bad fats. Good fats, poly- and monounsaturated, aid in removing LDL, bad, cholesterol from the body and may reduce the risk of cardiovascular and heart disease. Good fats can be found in foods such as olive oil, nuts, and avocados. Bad fats can be found in foods like meat, butter, and lard (Sizer, Whitney 2014). The Mayo Clinic posts expert blogs that give more information on good and bad cholesterol, which can be found here.

Every body requires macro and micro nutrients to maintain health and prevent deficiencies. When we consume too many or not enough nutrients illness can occur. A balanced diet acquired from a variety of foods can help ensure health and proper nutrition.












References

DSM. (n.d.). What are micronutrients. Retrieved from https://www.dsm.com/content/dam/dsm/cworld/en_US/documents/what-are-micronutrients.pdf

Mayo Clinic. (2015). Diseases and conditions high cholesterol. Retrieved from http://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/expert-blog/con-20020865

Sizer, F., Whitney, E. (2014). Nutrition: Concepts and Controversies, 13e, 13th Edition. Cengage Learning. VitalBook file.

Webb, D. (2014). Pumping up Protein for Good Health. Environmental Nutrition, 37(6), 4.