Macro and Micro Nurtients

30th May 2017

Macro and MicroNutrients

The main nutrients are:

• proteins, carbohydrates, fats – macro-nutrients

•  vitamins and minerals – micronutrients.

Proteins

-       function: growth and repair of the body,

• source: animal products like meat, fish, cheese, milk and eggs. Vegetable sources include soya-bean products, pulses and nuts.

Carbohydrates

• function: energy,

• source of starch : in cereals, cornflour, potatoes, pasta and flour

• source of sugar: fruit, vegetables, honey, milk and malt products

Fats

• function: concentrated sources of energy;  help to insulate the body in cold weather.

• source of saturated fats: animal fats such as butter and lard but also coconut and palm oils,

• source of polyunsaturated fats: vegetable sources – sunflower, olive oils among others.

Vitamins

Vitamins are needed in very small amounts for growth and health. The main vitamins are:

- vitamin A - good vision, healthy skin, growth; found in green and yellow vegetables and dairy,

- the B complex of vitamins - release of energy from foods,  healthy skin, red blood cells; found in bread, milk, eggs, meat, fish,

- vitamin C - healthy skin, protects cells, helps absorb iron; found in fruit and vegetables,

- vitamin D – calcium absorption, strong teeth and bones; oily fish, Portobello mushrooms.

Minerals

Minerals are needed in small amounts to help the body function properly and stay strong. Calcium and iron are two important minerals.

- calcium -  the growth of healthy teeth and bones; found in milk, cheese, eggs, wholegrain cereals, green vegetables, bread and tofu.

- iron - the formation of red blood cells; found in red meat, green vegetables, eggs, lentils and bread.

- other minerals - potassium, sodium, magnesium and zinc.