Macro and Micronutrients and Their Role

Minerals are required in specific amounts by our bodies. Some are necessary in large quantities, while others are only required in trace amounts. As a result, minerals in diet are divided into two categories based on the body’s needs.

• Macronutrients
• Micronutrients

Minerals are required to help us in three major processes:

• Strengthen your teeth and bones
• Transform the food we eat into energy
• Control the flow of bodily fluids both inside and outside of cells

These minerals are found in foods like:

• Meat
• Fish
• Fruit and vegetables
• Milk and dairy foods
• Cereals
• Nuts

Macronutrients: Macro minerals are the minerals that are required in large quantities by the body. Hence, they are also known as major minerals or essential nutrients.

Calcium, Sodium, chloride, potassium, magnesium phosphorus, and sulphur are examples of macro minerals. These minerals are necessary for the body’s proper functioning and metabolism. These minerals are not produced by our bodies; thus, they must be taken from food.

These macronutrients can be found in the following foods:

Calcium: Milk, butter, cheese, broccoli, cabbage, soya products, green leafy vegetables, fortified grains, such as bread, fish with the bones eaten, anchovies, and sardines

Potassium: pulses, shellfish and fish, Bananas, Broccoli, parsnips and brussels sprouts, meat, seeds and nuts.

Chloride: Milk, Table Salt, liver, Unprocessed Meat, Soy Sauce and Peanuts

Sodium: Cheese, Milk, Table Salt, Unprocessed Meat and Soy Sauce. 

Phosphorus: Meat, Fish, Beans, Cashews, Oats, Squash, Carrots, Mushrooms and Almonds

Magnesium: Leafy Vegetables, Honey, Pineapple, Almonds, Seafood, Tuna, Chocolates etc.

Sulfur: Eggs, Nuts, Onions, Turnips, Cucumbers, Corn, Cheese, Fish, Wheat Germ, Cauliflower and Broccoli

Role of macronutrients in our diet:

• Calcium helps in the formation of healthy bones and teeth, as well as the regulation of your heartbeat. It also ensures that your blood clots properly, which is crucial for healing
• Sodium helps in maintaining blood volume and blood pressure and the fluid balance in the body and also maintains cellular osmotic pressure
• Iron aids in the production of red blood cells, which transport oxygen throughout the body. Iron deficiency causes anaemia
• Chloride helps in maintaining Proper blood volume, blood pressure, and pH of our body fluids
• Potassium assists the body in maintaining fluid balance and keeps your heart healthy and operating properly
• Magnesium generates energy from food molecules, provides structure for healthy bones, supports muscle and nervous system function.
• Sulphur Protein synthesis is one of the functions of this enzyme. Helps in the loosening and shedding of the skin and it shields your cells from harm

A deficiency of these minerals in the body may lead to serious health consequences. Goitre and other hormonal abnormalities are caused by a lack of iodine, while hyponatremia is caused by a lack of sodium.

Calcium insufficiency, for example, weakens the skeletal system, increasing the risk of fractures.

Micronutrients:

These minerals, often known as trace minerals, are required in minute amounts.

So, they are also known as minor minerals or non- essential nutrients. Iron, iodine, copper, manganese, zinc, fluoride, cobalt, and selenium are all trace minerals.

These micronutrients can be found in the following foods:

Iodine:  fish and shellfish, some vegetables and grains. It is also found in some soils, seawater and rocks. 

Zinc: cereal products – such as wheat germ and wholegrain bread, meat, dairy foods and shellfish.

Manganese: Cereals, Vegetables, Nuts, Oils and Whole grains

Iron: Meat – such as beef and liver, beans, dried apricots, nuts, fortified breakfast cereals, brown rice, brown rice, most dark-green leafy vegetables – like watercress and curly kale.

Copper: Crab, Oysters, Lobster, Mussels, Wholegrains, Nuts and Yeast extract

Role of micronutrients in our diet:

• Iodine helps in the production of thyroid hormones, which maintain the health of your cells and metabolic rate
• Copper helps the neurological system work properly and also in Red blood cell formation
• Manganese helps maintain water balance and controls nerve impulse transmissions
• Zinc benefits your body   with the healing of wounds, making of new cells and enzymes, digest glucose, fat and protein in food

Mineral toxicity is caused when these trace minerals are consumed in large quantities. Acute selenium poisoning, for example, is shown when a person takes too many nutritional supplements. Nail discoloration or brittleness, diarrhea and hair loss are the possible side effects.