Macro-Micro Part 2

Categories of Nutrients

  • Macronutrients: Large amounts in diet

    • Carbohydrates

    • Fats

    • Proteins

    • Water

  • Micronutrients: Small amounts needed

    • Vitamins

    • Minerals

    • Trace elements

Vitamins

  • Definition: Organic molecules essential for metabolism, mostly obtained from diet.

  • Types:

    • Fat-Soluble: Stored in liver (A, D, E, K)

    • Water-Soluble: Dissolved in plasma (B vitamins, C)

Vitamin A

  • Forms: Retinol (animal sources), Carotenoids (plant sources)

  • Functions: Vision, skin cell function

  • RDA: 900 µg (M), 700 µg (F)

  • Deficiency: Night blindness, severe risk of blindness

Vitamin D

  • Function: Calcium and phosphorus absorption, bone health

  • Sources: Animal products, synthesized via sunlight

  • RDA: 15 µg (both genders)

  • Deficiency: Rickets, soft bones

Vitamin E

  • Function: Antioxidant, protects cells

  • Sources: Vegetable oils, nuts

  • RDA: 15 mg

  • Deficiency: Rare, can lead to neurological issues

Vitamin K

  • Function: Blood clotting, bone structure

  • Sources: Green vegetables, some foods, bacteria in gut

  • RDA: 120 µg (M), 90 µg (F)

Riboflavin (Vitamin B2)

  • Function: Energy release, iron metabolism

  • Sources: Milk, eggs, liver

  • RDA: 1.3 mg (M), 1.1 mg (F)

Niacin (Vitamin B3)

  • Function: Energy formation, tissue structure

  • Sources: Meat, wheat, dairy

  • RDA: 16 mg (M), 14 mg (F)

Vitamin B12

  • Function: Red blood cell formation, nervous system function

  • Sources: Animal products

  • RDA: 2.4 µg

Vitamin C (Ascorbic Acid)

  • Function: Collagen synthesis, antioxidant

  • Sources: Fruits, vegetables

  • RDA: 90 mg (M), 75 mg (F)

  • Deficiency: Scurvy (poor skin health, bleeding gums)

Minerals

  • Definition: Inorganic substances essential for body functions, can be macro (needed in larger amounts) or trace minerals (needed in tiny amounts).

Calcium (Ca)

  • Function: Bone health, muscle contraction

  • RDA: 1,000 mg

  • Sources: Dairy, green vegetables

  • Deficiency: Osteoporosis risk

Iron (Fe)

  • Function: Hemoglobin formation, oxygen transport

  • RDA: 8 mg (M), 18 mg (F)

  • Sources: Animal & plant sources

  • Deficiency: Anemia

Potassium (K)

  • Function: Electrolyte balance, nerve function

  • RDA: 4,700 mg

  • Sources: Fruits, vegetables, meat

  • Deficiency: Hypokalemia, serious symptoms

Sodium (Na)

  • Function: Water balance, nerve function

  • RDA: 1,500 mg

  • Sources: Processed foods

  • Excess intake: Linked to high blood pressure.