Based on a functional nutritionist explanation, there are two types of nutrients that the body needs from daily food, namely macronutrients and micronutrients. You must get both in the right amount so that the body can function properly.]
Differences between macronutrients and micronutrients
The body needs each nutrient in varying amounts.
There are certain nutrients that are needed in large amounts. There are also nutrients that in small amounts can help carry out various normal body functions.
Based on the differences in these needs, nutrients are divided into the following two large groups.
- Macronutrients
Macronutrients are nutrients that the body needs in large amounts. This group, also known as macronutrients, consists of carbohydrates, fats, and proteins. All three provide energy to be able to be active and carry out their functions. Macronutrients are measured in grams, for example, so many grams of carbohydrates, fats, or proteins. Carbohydrates and proteins as much as 1 gram each provide energy of 4 kcal (calories), while 1 gram of fat contributes 9 kcal.
- Micronutrients
Micronutrients are nutrients that the body needs in small amounts. This group, also known as micronutrients, consists of vitamins and minerals. Micronutrients are usually measured in milligrams (mg), micrograms (mcg), or IU. Vitamins are divided into two groups, namely water-soluble vitamins and fat-soluble vitamins. Fat-soluble vitamins include vitamins A, D, E, and K. Meanwhile, water-soluble vitamins consist of vitamins B complex and C. Minerals are also divided into 7 macro minerals, which are needed in large amounts, and trace minerals, micro minerals needed in small amounts.
Functions and needs of each nutrient
Below are the various functions and needs of each type of macronutrient and micronutrient.
- Carbohydrates
Carbohydrates function to provide energy for the body. However, this nutrient also plays a role in the process of forming energy and its reserves. By storing reserves, the body does not need to take energy from burning fat or protein. Ideally, around 45 – 65% of your total calorie intake comes from carbohydrates. If your calorie intake is 2,000 kcal, this means that carbohydrates contribute around 900 – 1,300 kcal. This amount is equivalent to 225 – 325 grams of carbohydrates from food.
- Fat
After the carbohydrates run out, the body will burn fat to obtain energy. This fat also protects vital organs, acts as an insulator that maintains body heat, and dissolves and carries fat-soluble vitamins. Ideally, fat contributes around 20 – 35% of your total calorie intake. For people with a calorie intake of 2,000 kcal per day, this amount is equivalent to 400 – 700 kcal. This amount is equivalent to 44.4 – 77.8 grams of fat from food.
- Protein
Protein is a macronutrient that makes up various body tissues. You also need these nutrients to run the body’s metabolism, produce hormones and enzymes, and maintain the balance of acids and bases in the body. Daily protein requirements vary according to age, gender, and level of physical activity. According to the Adequate Nutrition Intake, the needs for the Indonesian people range from 56 – 59 grams for women and 62 – 66 grams for men.
- Vitamins
Vitamins are organic substances that the body needs to grow, develop, and function properly. You can meet the needs of these micronutrients by referring to the Adequate Nutrition Intake table published by the Ministry of Health. Here are the various types of vitamins you need and their general uses.
Vitamin A: maintains healthy eyes, bones, teeth, soft tissue, and skin.
Vitamin B complex: helps form energy, supports growth, and maintains healthy tissues.
Vitamin C: an antioxidant that maintains healthy tissues, teeth, gums, and skin.
Vitamin D: maintains healthy bones and teeth and maintains normal calcium and potassium levels in the blood.
Vitamin E: acts as an antioxidant and helps form red blood cells.
Vitamin K: helps the blood clotting process and maintains bone health.
- Minerals
There are various functions of minerals for the body, including maintaining healthy bones, muscles, brain, and heart. The body also uses minerals to form enzymes, hormones, and several other important ingredients. Like vitamins, you can meet your daily mineral needs by referring to the Adequate Nutritional Value table.
In general, below are some examples of important minerals and their respective functions.
Calcium: helps form and maintain strong bones and teeth.
Potassium: maintains normal muscle and nervous system function.
Sodium: maintains fluid balance and nerve function.
Iron: helps form hemoglobin, an oxygen-carrying protein in red blood cells.
Zinc: helps the immune, nervous, and reproductive systems function.
The impact of inappropriate macro and micro nutrient intake
A balanced nutritious diet will provide your body with macronutrient and micronutrient intake. However, you need to make sure the intake is balanced. Intake exceeding or lacking needs can cause a number of health problems. Lack of macronutrient intake can cause someone to experience kwashiorkor, lack of energy, and marasmus. Meanwhile, micronutrient deficiencies may cause more diverse health disorders, such as:
– Vision problems due to vitamin A deficiency,
– Anemia due to iron deficiency,
– Hoiter due to iodine deficiency, and
– Disease due to vitamin B1 deficiency.
On the other hand, excessive nutrient intake is also not good for health. Excess carbohydrates and fats can increase the risk of obesity or type 2 diabetes.
Did you know that cooking methods affect the nutritional content of food? High cooking temperatures can reduce the nutritional content, such as vitamins, folate, and potassium, in vegetables. By paying attention to the processing method, you can maintain the nutritional content of food and get optimal nutritional intake. However, among the many ways to cook food, which is the healthiest and most recommended?
Boiling food is a healthier way of cooking than frying, as long as this method is not done for too long. Vegetables generally contain a lot of vitamin C. Unfortunately, vitamins will be lost in large amounts if cooked in water that is too hot and for a long time. This is because vitamin C is easily soluble in water and is sensitive to heat. When boiling broccoli, spinach and lettuce for a long time, these vegetables will lose up to 50 percent or more of their vitamin C content.
Steaming is one of the best cooking methods to maintain nutrients including water-soluble vitamins and those that are sensitive to heat. Using the steaming method is considered to make food bland. However, you can add a little seasoning to make it more delicious. When cooking vegetables by steaming, the vegetables should still look green and still crunchy when bitten. Also, avoid cutting vegetables too early before cooking. Because, the distance between cutting and cooking that is too long can also damage the nutritional value of food. Food has been exposed to heat, light, and oxygen which can damage the vitamin content in fruits and vegetables.
