Nutrients: the body’s building blocks…
MACRONUTRIENTS (carbohydrates, proteins, and fats).
Macronutrients are the essential components for our body’s growth, energy production, repair, and health. Balancing nutrients is key to maintaining vitality and preventing disease.
The balanced plate: a macronutrient breakdown
The Mediterranean diet (details are elsewhere in this blog) is widely regarded as a gold standard for balanced eating, offering significant health benefits.
Its composition is an example of the ideal balance of macronutrients:
• 50–60% carbohydrates: whole grains, vegetables, legumes, and fruits provide energy and fiber.
• 15–20% protein: from fish, poultry, beans, and nuts. Protein supports muscle growth and tissue repair.
• 30% fats: healthy fats from olive oil, avocados, nuts, and fatty fish are essential for brain function and reducing inflammation.
Carbohydrates: the primary energy source.
Carbohydrates are vital for energy, providing 4 kilocalories (kCal) per gram, and are the body’s most accessible fuel. Digestion breaks them down to glucose, supplying energy to the brain, muscles, and nervous system.
Carbohydrates also contribute to:
1. Blood sugar regulation: Stable glucose levels prevent diabetes.
2. Immune function: Carbohydrates aid in cell signaling and pathogen recognition.
3. Digestive health: Dietary fiber supports gut bacteria, promotes regularity, and reduces colon cancer risk.
Types of carbohydrates:
• Simple carbohydrates (sugars): Found in sweets, sodas, and refined grains, they digest quickly, causing blood sugar spikes.
• Complex carbohydrates (starches and fiber): Found in whole grains, legumes, and vegetables, they digest slowly, providing sustained energy and stable blood sugar.
The role of fiber:
• Soluble fiber: Slows digestion, stabilizes blood sugar, and lowers cholesterol.
• Insoluble fiber: Adds bulk to stool and promotes regular bowel movements.
Choose whole, fiber-rich carbohydrates to maintain energy, stabilize metabolism, and support long-term health.
Proteins: the building blocks of life.
Proteins, large, complex molecules composed of amino acids, build and repair tissues, produce enzymes, and support immune health.
Essential amino acids:
Critical for building and repairing tissues, supporting immune function, producing enzymes and hormones, and maintaining overall health.
Essential amino acids must be obtained from food in animal products (meat, eggs, dairy) and some plants (quinoa, soy, chia seeds). Many plant-based proteins are incomplete, lacking one or more essential amino acids, which often requires combining different plant foods to achieve a complete amino acid profile.
BCAA: branched-chain amino acids (isoleucine, leucine, valine).
Protein’s roles.
• Muscle growth and maintenance.
• Immune system antibodies to fight infections.
• Energy source proteins provide energy (4 kCal per gram) when carbohydrates are scarce.
Include high-quality proteins in your diet. Mix animal and plant sources to ensure a complete amino acid profile for optimal health.
Fats.
Fats are essential for energy, cell structure, and nutrient absorption. Each gram provides 9 kCal, making fats the most energy-dense macronutrient.
Why fats matter.
1. Cellular health: Fats maintain cell membrane integrity and support signaling.
2. Vitamin absorption: Essential for fat-soluble vitamins (A, D, E, K).
3. Inflammation regulation: Omega-3 and omega-6 fats play critical roles in managing inflammation.
Types of fats.
1. Saturated fats: Found in butter and cheese.
2. Unsaturated fats: Olive oil, avocados, fatty fish.
3. Trans fats: Found in processed foods, they increase disease risk and should be avoided.
Balancing Omega-3 and Omega-6.
• Omega-3 (anti-inflammatory): Found in salmon, flaxseeds, and walnuts.
• Omega-6: Found in vegetable oils and nuts, essential for health but harmful in excess.
Prioritize unsaturated fats. A balanced omega-6 to omega-3 ratio (4:1) may reduce inflammation and protect against chronic diseases.
Healthy eating habits.
1. Focus on whole foods: Choose minimally processed, nutrient-dense options.
2. Balance macronutrients: Aim for a mix of carbohydrates, proteins, and fats.
3. Embrace variety: Include a wide range of foods to ensure all nutrient needs are met.
4. Stay informed: Understand the role of each macronutrient and make choices that support long-term health.
Success is easier when we proceed with small, consistent changes.
MICRONUTRIENTS.
Micronutrients, essential vitamins and minerals, are required in small amounts but have a profound impact on our health. They serve as catalysts for countless biochemical processes.
Micronutrients are crucial to almost every physiological process, including:
• Enzyme activation.
• Immune function.
• Bone health.
• Cellular repair and growth.
• Antioxidant defense.
Types of micronutrients:
1. Vitamins:
Water-soluble vitamins (e.g., B-complex, Vitamin C): Easily absorbed but not stored in large amounts, requiring regular intake.
Functions:
• B-complex: Energy production, brain function, and red blood cell formation.
• Vitamin C: Immune health, collagen production, and wound healing.
Fat-soluble vitamins (A, D, E, K): Stored in the liver and fat tissues, playing roles in vision, bone growth, and antioxidant defense.
Functions:
• Vitamin A: Eye health and skin repair.
• Vitamin D: Calcium absorption and bone strength.
• Vitamin E: Protection from oxidative stress.
• Vitamin K: Blood clotting and bone metabolism.
2. Minerals:
Macrominerals (needed in larger amounts):
• Calcium: For bones, muscles, and nerves.
• Magnesium: Supports heart health and muscle relaxation.
• Potassium: Regulates blood pressure and fluid balance.
• Phosphorus: Essential for energy storage (ATP).
Trace Minerals (needed in smaller amounts):
• Iron: Vital for oxygen transport and energy production.
• Zinc: Supports wound healing, immune function, and DNA synthesis.
• Selenium: A powerful antioxidant that protects cells.
• Iodine: Essential for thyroid hormone production and metabolism.
Micronutrient deficiencies:
Minor deficiencies can lead to significant health impacts. Common examples include:
• Iron deficiency: Causes fatigue, weakness, and anemia.
• Vitamin D deficiency: Leads to bone pain, muscle weakness, and fractures.
• Vitamin A deficiency: Causes night blindness and a weakened immune system.
• Iodine deficiency: Results in thyroid dysfunction, fatigue, and weight gain.
Over time, deficiencies may contribute to osteoporosis, cardiovascular disease, and neurological disorders.
A well-balanced intake of micronutrients can:
• Prevent chronic diseases: Antioxidants reduce oxidative stress, lowering the risk of heart disease, cancer, and neurodegenerative conditions.
• Boost longevity: Adequate levels slow cellular aging and enhance vitality.
• Support mental health: Vitamins B12, folate, and magnesium help reduce depression and anxiety.
Best sources of micronutrients:
1. Whole foods:
• Leafy greens (spinach, kale): Rich in iron, magnesium, and folate.
• Citrus fruits (oranges, lemons): High in vitamin C and antioxidants.
• Fatty fish (salmon, mackerel): Provide vitamin D, selenium, and omega-3s.
• Nuts and seeds: Packed with zinc, magnesium, and vitamin E.
• Legumes (lentils, chickpeas): Offer iron, folate, and potassium.
2. Fortified foods to bridge nutrient gaps:
• Fortified cereals and dairy contain vitamin D, iron, and B vitamins.
• Plant-based milk alternatives are often fortified with calcium and B12.
Micronutrient supplementation: do we need it?
While most needs can be met through diet, some may benefit from supplements:
• Pregnancy: Requires folic acid, iron, and iodine for fetal development.
• Vegetarians/vegans: May need B12, iron, and omega-3s.
• Elderly: Often require vitamin D and calcium to maintain bone health.
Balance is crucial—more isn’t always better.
• Micronutrients are essential for growth, immunity, and disease prevention.
• A varied, whole-food diet is the best way to meet your micronutrient needs.
• Deficiencies, even minor ones, can have long-term consequences.
• Supplements can help fill gaps but should be used thoughtfully.
Supplementation should always be guided by a healthcare professional to prevent overconsumption, which can cause toxicity.
Excessive intake of certain vitamins and minerals can lead to health problems:
• Vitamin A: Excess can cause liver damage and birth defects.
• Iron overload: Can contribute to oxidative stress and organ damage.
• Calcium excess: Increases the risk of kidney stones.