What Are Macronutrients?

Macronutrients are nutrients that provide calories or energy.

Nutrients are substances needed for growth, metabolism, and for other body functions.

Since “macro” means large, macronutrients are nutrients needed in large amounts.

There are three main macronutrients:

·        Carbohydrate

·        Protein

·        Fat

Each is essential for survival.

Carbohydrates are the macronutrient that we need in the largest amounts. Carbohydrate are essential because:

·           Carbohydrates are the body’s main source of fuel.

·           Carbohydrates are needed for the central nervous system, the kidneys, the brain, the muscles (including the heart) to function properly.

·           All of the tissues and cells in our body need carbohydrates (glucose) for energy.

·           Carbohydrates are important in intestinal health and waste elimination.

·           Carbohydrates are important for increasing protein\ transport.

Carbohydrates are mainly found in starchy foods (like grain and potatoes), fruits, milk, and yogurt. Other foods like vegetables, beans, nuts, seeds and cottage cheese contain carbohydrates, but in lesser amounts.

Protein is another important macronutrient essential for survival. Protein is needed for:

·           Making essential hormones and enzymes

·           Growth

·           Preserving lean muscle mass

·           Tissue repair

·           Healthy Immune function

·           Energy when carbohydrate is not available

Protein is found in meats, poultry, fish, meat substitutes, cheese, milk, nuts, legumes, and in smaller quantities in starchy foods and vegetables. When we eat protein our body breaks down the protein into amino acids (the building blocks of proteins).

Although fats have received a bad reputation for causing weight gain, some fat is essential for survival. Fat is needed in the diet for:

·           Normal growth and development

·           Absorbing certain vitamins ( like vitamins A, D, E, K, and carotenoids)

·           Providing cushioning for the organs

·           Maintaining cell membranes

·           Energy (fat is the most concentrated source of energy)

There are three main types of fat, saturated fat, unsaturated fat, and trans fat. Saturated fat (found in foods like meat, butter, lard, and cream) and trans fat (found in baked goods, snack foods, fried foods, and margarines) have been shown to increase your risk for heart disease.

List of Macronutrients

Protein

Amino Acids

Standard amino acids

          o Alanine

          o Arginine

          o Aspartic acid (aspartate)

          o Asparagine

          o Cystine

          o Glutamic acid (glutamate)

          o Glutamine

          o Glycine

          o Histidine

          o Isoleucine (branched chain amino acid)

          o Leucine (branched chain amino acid)

          o Lysine

          o Methionine

          o Phenylalanine

          o Proline

          o Serine

          o Threonine

          o Tryptophan

          o Tyrosine

          o Valine (branched chain amino acid)

Other amino acids

          o Theanine

          o Semen

Carbohydrates

Dietary fiber

Cellulose . Cellulose is an insoluble fiber found in fruits, vegetables and legumes since it is the main property of plant cell walls.

Hemicelluloses. Hemicellulose are composed of several different monosaccharides, this leads to some being insoluble (e,g., celery, lettuce) while others are soluble (e.g, rolled oats, oat bran, etc.).

Pectins. Pectin is a soluble fiber present in citrus fruits, apples and vegetables. They are also used to thicken jelly since it controls the consistency and texture.

Gums. Gums are soluble fiber used as additives for food.

Mucilages. Mucilages are soluble fiber used as food stabilizers.

Lignins. Lignins are considered to be an insoluble  non-polysaccharide fiber. They can be found in small seeds such as in flaxseed, strawberries and carrots. Lignins

Sugars

    * Monosaccharides

    * Fructose

    * Galactose

    * Glucose

    * Disaccharides

    * Lactose

    * Maltose

    * Sucrose

    * Alcohol

Fats

Monounsaturated fats

    * Myristol

    * Pentadecenoic

    * Palmitol

    * Heptadecenoic

    * Oleic acid

    * Eicosen

    * Erucic acid

    * Nervonic acid

Polyunsaturated fats

    * Linoleic acid

    * Linolenic acid

    * Stearidon

    * Eicosatrienoic

    * Arachidon

    * EPA (eicosapentaenoic acid) - an essential fatty acid

    * DPA

    * DHA (docosahexaenoic acid) - an essential fatty acid

Saturated fats

    * Butyric acid

    * Caprioc acid

    * Caprylic acid

    * Capric acid

    * Lauric acid

    * Myristic acid

    * Pentadecanoic acid

    * Palmitic acid

    * Heptadec acid

    * Stearic acid

    * Arachidic acid

    * Behenate acid

    * Tetracos acid

    * Compound acid

Essential fatty acids

    * EPA (eicosapentaenoic acid)

    * DHA (docosahexaenoic acid)

Other Fats

    * Omega 3 fatty acids

    * Omega 6 fatty acids

    * Trans fatty acids

    * Cholesterol

Note: although macronutrients are essential for survival,  they are not the only things that we need for survival.

Our bodies also need micronutrients; are nutrients that our bodies need in smaller amounts, and include vitamins and minerals.

Our bodies also need water (8 glasses or more a day).