Functions of Macronutrients and Micronutrients

Macronutrients

Carbohydrates

• Primary energy source for the body
• Essential for brain function and muscle activity
• Found in foods like bread, pasta, rice, and fruits
• Functions:
  1. Immediate energy source during exercise
  2. Stored as glycogen in muscles and liver
  3. Spares protein from being used for energy

Athletes should consume carbohydrates before and after exercise to maintain glycogen stores and optimize performance.

Proteins

• Building blocks of body tissues
• Made up of amino acids
• Functions:
  1. Growth and repair of tissues
  2. Formation of enzymes and hormones
  3. Maintenance of fluid balance
  4. Transport of nutrients
  5. Immune system support

The body can't store protein like it stores carbohydrates and fats, so regular intake is necessary.

Fats

• Most concentrated source of energy
• Functions:
  1. Energy storage
  2. Protection of vital organs
  3. Insulation
  4. Transport of fat-soluble vitamins
  5. Source of essential fatty acids

Water

Water is essential for many bodily functions, making up about 60% of the human body.

1. Hydration and Fluid Balance

• Role: Maintains fluid balance, regulates electrolyte levels, and ensures cells function properly.

2. Thermoregulation

• Role: Helps control body temperature through sweating and evaporation.

3. Nutrient Transport

• Role: Transports nutrients and removes waste through blood and lymph.

4. Digestion and Absorption

• Role: Aids digestion, nutrient absorption, and the breakdown of food.

5. Joint Lubrication

• Role: Lubricates joints and reduces friction during movement.

6.Detoxification

• Role: Helps eliminate waste products through urine and sweat.

7. Chemical Reactions

• Role: Supports metabolic reactions and enzyme activity.

8. Cognitive Function

• Role: Maintains brain function, concentration, and mental clarity.

9. Blood Circulation

• Role: Supports blood volume and reduces strain on the heart.

Water is vital for hydration, temperature regulation, digestion, joint function, detoxification, and overall health. Proper hydration is crucial for optimal body performance.

Micronutrients

1. Vitamins

Vitamins are organic compounds that are essential for various metabolic processes in the body. They can be classified into fat-soluble vitamins (A, D, E, K) and water-soluble vitamins (B-complex vitamins and vitamin C).

Fat-Soluble Vitamins

• Vitamin A (Retinol)
  • Role: Essential for vision, immune function, skin health, and cell growth.
  • Sources: Carrots, sweet potatoes, spinach, and liver.
• Vitamin D
  • Role: Important for calcium absorption, bone health, and immune system support.
  • Sources: Sunlight, fortified milk, fatty fish, egg yolks.
• Vitamin E
  • Role: Acts as an antioxidant, protecting cells from oxidative damage.
  • Sources: Nuts, seeds, vegetable oils, and leafy greens.
• Vitamin K
  • Role: Crucial for blood clotting and bone health.
  • Sources: Leafy greens, broccoli, and vegetable oils.

Water-Soluble Vitamins

• Vitamin C (Ascorbic acid)
  • Role: Supports the immune system, aids in wound healing, and acts as an antioxidant.
  • Sources: Citrus fruits, strawberries, bell peppers, and broccoli.
• B Vitamins
  • Role: Vital for energy production, red blood cell formation, and nervous system function.
  • Sources: Whole grains, meat, eggs, dairy products, legumes.
  • Key B Vitamins:
    • B1 (Thiamine): Important for carbohydrate metabolism.
    • B2 (Riboflavin): Aids in energy production and cell function.
    • B6 (Pyridoxine): Important for amino acid metabolism and the production of neurotransmitters.
    • B12 (Cobalamin): Essential for red blood cell production and nerve function.

2. Fiber

Fiber is a type of carbohydrate that the body cannot digest. It is classified into two types: soluble fiber and insoluble fiber. Both play vital roles in digestive health and overall well-being.

Soluble Fiber

• Role:
  • Dissolves in water to form a gel-like substance.
  • Helps lower blood cholesterol levels, control blood sugar, and maintain digestive health.
• Sources: Oats, beans, lentils, apples, citrus fruits.

Insoluble Fiber

• Role:
  • Does not dissolve in water and adds bulk to stool.
  • Promotes regular bowel movements and prevents constipation.
  • Helps in the prevention of diverticulosis and other digestive issues.
• Sources: Whole grains, nuts, seeds, and the skin of fruits and vegetables.

3. Minerals

Minerals are inorganic substances that are essential for a variety of functions in the body, including building bones, transmitting nerve impulses, and maintaining muscle function.

Major Minerals

• Calcium
  • Role: Vital for strong bones and teeth, muscle contraction, and nerve function.
  • Sources: Dairy products, leafy greens, fortified plant-based milks, fish with bones.
• Phosphorus
  • Role: Works with calcium to build bones and teeth, and plays a role in energy metabolism.
  • Sources: Meat, fish, dairy products, nuts, seeds.
• Potassium
  • Role: Essential for fluid balance, nerve transmission, and muscle function.
  • Sources: Bananas, potatoes, spinach, beans.
• Sodium
  • Role: Important for fluid balance, nerve transmission, and muscle function.
  • Sources: Salt, processed foods, and condiments.
• Magnesium
  • Role: Involved in muscle and nerve function, bone health, and energy production.
  • Sources: Nuts, seeds, whole grains, leafy greens.

Trace Minerals

• Iron
  • Role: Essential for the production of hemoglobin, which carries oxygen in the blood.
  • Sources: Red meat, beans, lentils, spinach, fortified cereals.
• Zinc
  • Role: Important for immune function, wound healing, and DNA synthesis.
  • Sources: Meat, shellfish, legumes, seeds, nuts.
• Iodine
  • Role: Vital for the production of thyroid hormones, which regulate metabolism.
  • Sources: Iodized salt, seafood, dairy products.
• Copper
  • Role: Helps with iron absorption and the formation of red blood cells.
  • Sources: Shellfish, nuts, seeds, whole grains.