Macro and Micronutrients Types, Functions & Daily Requirements Artemis Hospitals

1. Macro and Micronutrients: Importance, Sources & Health Benefits

2. What are Nutrients and Why are They Essential? Nutrients are the essential chemical substances found in food that the body needs to grow, function, and stay healthy. They act as the building blocks and fuel for various bodily processes, supporting everything from energy production to cell repair. Since the body cannot produce all nutrients on its own, they must be obtained through a balanced and varied diet.|Key Functions of Nutrients • Provide Energy: Fuel the body for daily activities and vital functions. • Support Growth and repair: Help in building muscles, bones, and tissues. • Strengthen Immunity: Protect the body from infections and illnesses. • Regulate Metabolism: Aid in digestion, hormone production, and enzyme activity. Nutrients are broadly divided into two essential groups: • Macronutrients: Needed in large amounts; include carbohydrates, proteins, and fats that provide energy and structural support. • Micronutrients: Required in smaller quantities; include vitamins and minerals that regulate body functions and prevent diseases. We will explore these nutrients in greater detail as we move through the article. Main Categories of Nutrients

3. Why Balanced Nutrition Matters? Understanding Micronutrients A diet rich in both macro and micronutrients is essential for: • Maintaining steady energy levels. • Supporting brain and heart health. • Enhancing immunity and recovery. • Preventing nutritional deficiencies and chronic illnesses. Micronutrients are nutrients that the body requires in smaller amounts but are equally important for maintaining good health. They include vitamins and minerals, which play key roles in metabolism, immunity, bone strength, and overall cellular function. Even minor deficiencies in these nutrients can lead to fatigue, poor concentration, or chronic health issues over time.  Types of MicronutrientsVitamins:Organiccompounds that support various body functions. Fat-soluble vitamins (A, D, E, K): These vitamins dissolve in fat and are stored in the body’s fatty tissues and liver for later use. As fat-soluble vitamins can be stored in the body, they don’t need to be consumed daily. It is also important to understand that excess intake of such vitamins can lead to toxicity. These vitamins play key roles in vision, bone strength, and immune health. Water-soluble vitamins (B-complex and C): These vitamins dissolve in water and are not stored in the body. Any excess is excreted through urine, which means they must be replenished regularly through diet. These vitamins are essential for energy production, metabolism, and maintaining a strong immune system. Minerals: Inorganic elements that strengthen bones, balance fluids, and support muscle and nerve function.

4. Diseases Caused by Micronutrient Deficiency Micronutrient deficiencies are more common and can lead to specific health disorders depending on which vitamin or mineral is lacking. Common diseases caused by micronutrient deficiency include: • Anaemia: Caused by iron, folate, or vitamin B12 deficiency, leading to fatigue and shortness of breath. • Rickets and Osteomalacia: Due to lack of vitamin D and calcium, resulting in weak bones. • Scurvy: Caused by vitamin C deficiency, leading to bleeding gums and joint pain. • Goitre: Results from iodine deficiency, causing swelling in the thyroid gland. • Night Blindness: Linked to insufficient vitamin A intake. • Zinc Deficiency Disorders: Lead to poor wound healing, skin problems, and lowered immunity. Diseases Caused by Macronutrient Deficiency Macronutrient deficiencies often arise from inadequate intake of calories, proteins, or fats, especially in cases of malnutrition or poor dietary balance. Diseases caused by macronutrient deficiency include: • Protein-Energy Malnutrition (PEM): Caused by insufficient intake of calories and protein, leading to muscle wasting and fatigue. • Kwashiorkor: Results from severe protein deficiency, marked by swelling, weakness, and liver enlargement. • Marasmus: Caused by a severe shortage of both calories and protein, leading to extreme weight loss and muscle loss. • Obesity: Can result from an imbalance in macronutrient intake, particularly excessive fats or carbohydrates, disrupting metabolism. Ensuring a varied and nutrient-rich diet that includes fresh fruits, vegetables, whole grains, and protein sources can help prevent these conditions and maintain overall health.

5. When to Consult a Nutritionist or Dietitian? While general dietary guidelines can help in maintaining overall health, there are situations where expert advice becomes essential. Consulting a qualified nutritionist or dietitian ensures that dietary choices are tailored to individual needs, medical conditions, and lifestyle factors. It is advisable to seek professional guidance when: • Planning a major dietary change: For example, switching to a vegan, ketogenic, or low-carb diet, or when aiming to lose or gain weight safely. • Managing medical conditions: Such as diabetes, thyroid disorders, heart disease, gastrointestinal problems, or food intolerances that require specialised nutritional management. • Experiencing persistent health issues: Fatigue, frequent illness, skin problems, or digestive discomfort may signal nutrient deficiencies or imbalances. • During special life stages: Pregnancy, breastfeeding, childhood, adolescence, and older age often demand specific nutrient requirements. • For sports or performance goals: Athletes or individuals engaged in intense physical activity may benefit from tailored meal plans to optimise energy, recovery, and performance. Seeking timely professional advice can help create a sustainable, balanced, and personalised nutrition plan that supports long-term well-being.  Reference Link: https://www.artemishospitals.com/blog/micronutrients-and-macronutrients