Source: http://www.gimmesomeoven.com/wp-content/uploads/2013/12/Skinny-Orange-Chicken-1-160x160.jpg |
Moving on into the depths of the nutrition world, this blog
post is going to give you more information on the names, functions and sources
of essential macro-and micro-nutrients. Macro-nutrients
provide us with energy and calories, they are needed by our bodies to promote
growth, metabolism and other functions and the three types of macro-nutrients
are carbohydrates, protein and fat (McKinley Health Center, 2014).
Source: https://encrypted-tbn3.gstatic.com/images?q=tbn:ANd9GcRGK7Xne23GBDiFnPF4Uydc-DVcJNwfpnnsUaRJhC_Q5-dtZJ4X0Q |
Source: https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcTQ3XXOugXIwpdyt9QHcdqu1TPfsOFY0QzieNWFQzc3xvHoFG3F |
The last macro-nutrient is fat. While fat gets a bad rap, we actually need
about 20 – 35% of our daily caloric intake to come from fat in order to have
normal growth and development (McKinley Health Center, 2014). Fat is the one nutrient that is never hard to
find. It comes in oil, lard, meat,
chicken and even in your salad dressing.
Rather than shying away from all fat, just make sure to eat it in
limited amounts.
Source: http://dietdatabase.com/wp-content/uploads/2013/04/macronutrients-versus-micronutrients.png |
Micro-nutrients are just as important as the macro-nutrients
because without them, our overall growth and health would be affected. Micro-nutrients are the vitamins and minerals
that we ingest from the foods that we eat.
For the people that are unable to eat the vitamins and minerals that
they need, there are vitamins that they can take to ensure that their bodies do
not suffer from deficiencies. Some of
the vitamins that can be found in micro-nutrients are Vitamin C, Vitamin B3,
Vitamin B5, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin B12, Folic Acid,
Biotin, Beta-carotene, Vitamin D3, and Vitamin E (Dr. Matthias Rath,
2015). Many people receive monthly or
even weekly B12 injections from the doctor’s office if they have a
deficiency. Some of the minerals found
in micro-nutrients are Magnesium, Calcium, Potassium and Phosphorus. A combination of the required micro-nutrients
can help strengthen your immune system, which alone is a good enough reason for
me.
Source: http://soreyfitness.com/wp-content/uploads/2012/06/30daychallenge.jpg |
In keeping up with my former blog posts, I am issuing this
challenge for myself and anyone else that wants to try it. The challenge is to create a meal or snack
that is high in macro- and micro-nutrients.
If you have trouble doing that, I challenge you to start taking a daily multivitamin and after a week really think about how it has affected your mood
and your body.
Dr. Matthias Rath. (2015). List of Micronutrients. Retrieved
from http://www4.dr-rath-foundation.org/open_letters/img-nyt0506/micronutrients.htm
McKinley Health Center. (2014). Macronutrients: the Importance of
Carbohydrate, Protein and Fat. Retrieved
from http://www.mckinley.illinois.edu/handouts/macronutrients.htm
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