Food consists of macro nutrients including protein, carbohydrate and fat which play a specific role in maintaining your health and provide fuel to your body and micro nutrients (vitamins and minerals) that don’t provide calories to your body but serve a variety of critical functions to ensure the body operates optimally.
Macro nutrients consists of protein, carbohydrate and fat which provides fuel to your body.
- Protein provides structure to your muscles and bones and repairs tissues when damaged.
- It boosts your metabolism
- It also helps in keeping your stomach full for long time while dieting.
- It is good for general health as body is made of it.
- It provides you with the essential amino acids that you need to function optimally.
- Maintains lean muscle while you are in calorie deficit.
- Promotes muscle protein synthesis which is imperative for building muscle.
- Most satiating macro nutrients and requires the most energy (calories) to digest thus helping you with fat loss.
- Protein has 4 calories per gram.
- You should aim to eat 0.7 gram to 1 gram of protein per pound of body weight.
- Carbohydrates provides energy and fuel your body.
- It is great for energy as your body needs some to train hard or perform physical activity.
- It is regulator of mood as it stimulates serotonin production.
- Carbs are converted to glucose which is necessary for energy production hence increases you energy level.
- It improves athletic performance as it provides glycogen to your body and glycogen is the primary source of fuel.
- It is good for metabolism as it supports normal thyroid and metabolic function.
- Foods rich in slow digesting carbs also contributes to restful sleep.
- Good Carbs improves brain performance and promotes heart health.
- Carbs contains 4 calories per gram.
- Fats are also essential for absorbing fat-soluble vitamins.
- You need these too as it is good for hormonal health and cell health.
- It prevents changes to hormones that could sabotage muscle building and fat loss.
- Good sources of fats reduces risk of heart diseases.
- It also improves cognitive performance and manages inflammation.
- It is high in micro nutrients.
- Fats contains 9 calories per gram.
Micro nutrients are required in small quantities and plays a pivotal role in disease prevention.
Micro nutrients are mainly obtained from vegetables, fruits as well as eggs.
It includes minerals and vitamins.
Vitamins aid in energy production, wound healing, immunity, and good for eye and skin health.
These are essential organic nutrients, which are mainly consumed by food.
They are as vital to health and need to be considered when determining nutrition security.
Minerals helps in maintaining cardiovascular health and provide structure to the skeleton.
These are inorganic nutrients that ensures health and good well being.
They are found in small quantity within the body and are mainly consumed from the foods.
They include elements like copper, magnesium, zinc, iron.
Copper – Copper helps your brain to control the nerves signals. Copper deficiency leads to risk of neurodegenerative disorders, such as Alzheimer’s.
Zinc – This element is also crucial for nerve signaling and deficiency of zinc leads to many neurological conditions.
Magnesium – Magnesium is important element for brain for learning and memory. Low magnesium also leads to many neurological conditions like migraines, depression.
Iron – Iron carries oxygen from the lungs to the body tissues in the form of hemoglobin. Iron deficiency leads to anemia, in which blood lacks healthy red bloods cells which are required to carry oxygen. These are often characterized by brain fog and impaired brain function.