Micro and Macronutrients: What They Are and Why They Are Key to Your Health

On the path to a healthy life, understanding what we eat is as important as exercising or sleeping well. The foods we eat are made up of essential nutrients that perform vital functions in the body. They are divided into two main groups: macronutrients and micronutrients, and each one plays a fundamental role in keeping us in physical, mental and energetic balance.

In this article, we explore what they are, how they're classified, why they're important, and how to properly integrate them into your daily diet for complete and conscious nutrition.

📌 What are macronutrients and what are they used for?

The macronutrients They are the nutrients the body needs in the greatest quantities. They provide energy and are essential for growth, cell repair, and the maintenance of all vital functions. They are divided into three main groups:

• Carbohydrates: They are the body's main source of energy. They are found in fruits, grains, legumes, tubers, and whole grain products. Complex carbohydrates, such as those found in whole grains, are preferable to simple and refined sugars because they release energy in a sustained manner and contain fiber.
• Proteins: They help build muscles, tissues, enzymes, neurotransmitters, and hormones. We find them in lean meats, eggs, dairy products, legumes, nuts, and some seeds. They are especially important during growth, injury recovery, and physical training.
• Fats: They are necessary for the absorption of fat-soluble vitamins (A, D, E, K), hormone production, organ protection, and cell membrane formation. Healthy fats come from avocado, olive oil, fatty fish, chia seeds, and nuts. Trans fats should be avoided and saturated fats should be limited.

It is also considered the water As a macronutrient, although it doesn't provide calories, it's essential for hydration, temperature regulation, nutrient transport, digestion, and waste elimination. Even mild dehydration can affect physical and mental performance.

📌 Essential micronutrients: vitamins and minerals your body needs

The micronutrients They are needed in small amounts, but their effects are significant. They are necessary for metabolic, immunological, neurological, and structural functions of the body. They are divided into:

• Vitamins: Organic substances necessary for hundreds of processes. They are grouped into two types:
  • Water-soluble: such as vitamin C and B complex vitamins. They are not stored in the body, so they must be consumed regularly through food.
  • Fat-soluble: such as vitamins A, D, E and K. They are stored in fatty tissue and require fats for proper absorption.
• Minerals: Inorganic substances that strengthen bones, regulate heart rate, balance fluids, and aid in muscle contraction and nerve transmission. Some essential nutrients include calcium, iron, potassium, zinc, iodine, magnesium, and phosphorus.

Micronutrient deficiencies can lead to conditions such as anemia, osteoporosis, immune weakness, neurological disorders, and developmental delays in children. A varied diet rich in fruits, vegetables, whole grains, and animal-based foods is usually sufficient to meet these requirements in healthy individuals.

📌 How to achieve a balanced diet with all the nutrients

A balanced diet includes an appropriate combination of macro and micronutrients. Some keys to achieving this are:

• Variety above all: Consume foods from all food groups in different preparations to ensure a diversity of nutrients.
• Color on the plate: The more colorful your meals are, the greater the diversity of vitamins and antioxidants.
• Prefer natural: Minimize consumption of ultra-processed foods and added sugars. Prioritize fresh, seasonal, and label-free foods.
• Constant hydration: Drinking enough water throughout the day is just as important as eating well. Water is also found in fruits, soups, and vegetables.
• Listen to the body: Eat mindfully, identify hunger and satiety cues, and avoid eating out of anxiety or boredom.
• Planning: Designing weekly menus helps avoid unhealthy improvisations and promotes more varied and economical nutrition.

For people with specific conditions (pregnancy, chronic illnesses, childhood, or older age), nutritional needs vary. Therefore, it is recommended to consult a nutrition professional for personalized guidance that addresses individual needs and respects cultural preferences.

💡 Final Reflection: Nourishing your body is nourishing your life

It's not just about counting calories, it's about understand the quality of what we eatEach nutrient serves a specific and necessary function for the body to function optimally. By consciously including them in our daily diet, we build a solid foundation for preventing disease, maintaining a healthy weight, and feeling energized.

Knowing and respecting our nutritional needs is a powerful form of self-care. Eating well is a daily choice that translates into long-term health. Nutritional education is key to making informed decisions, enjoying food, and improving our quality of life.