nutrition, research, weight loss

Macro & Micro Nutrients for Health and Weight Loss {Guest Post}

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Guest Post by Monica Nichols, May 2017

What’s behind the importance of quality ingredients for better health and weight loss?

We need some nutrients in small amounts, and some in the larger quantities. Taking into account the required amount of nutrients the human body needs, they are divided into the following two categories: macro nutrients and micro nutrients.

mnichols, weight loss, healthy, nutrients

Quality: Macro Nutrients for Energy

Everything that enters in the body through the digestive system can be labeled as nutrients. They are comprised of a diverse range of compounds, and their operation is based on their chemical structure.

While these compounds remain established, the nutritional needs of each person varies by stages of life and depend on the person’s age, gender, health and physical condition, level of physical activity, environmental conditions, and among other things, whether a woman is pregnant or breast feeding.

Macro nutrients are those that we enter in the body in large quantities and serve as the source of energy. The macro nutrients and the typical ranges include: carbohydrates (45-64%), proteins (10-35%) and fat content (20-35%). These three components are necessary for the body in large quantities and provide energy to the body.

Macro nutrient input quantity is variable, depending on many factors such as: gender, age, physical activity, the particular condition of the organism (pregnancy, lactation), certain diseases, and so on. However, it is not just their quantity that matters. It is important to eat high-quality nutrients in order to have the full nutritional benefits extracted from them.

For example, there are good and bad fats, good and bad sugars, or good and bad calories. If you take in good calories, then you do not have to worry if you choose to consume a little over your targeted quantity. Conversely, if you take in more bad calories, then they are able to harm your body-even if taken in small amounts.


The macro nutrient of protein are found in foods like meat, fish, eggs, beans, tofu, whole dairy, and even complete seed grain proteins like quinoa. Balance your protein intake with carbohydrates.


Healthy carbohydrates that slow down the absorption of glucose sugar into the bloodstream as they are digested are legumes, brown rice and other 100% whole grains, vegetables, and fruits.

You should avoid sweets that contain a lot of simple sugars and very few vitamins, minerals, and fibers.  Excess glucose sugar is stored as fat throughout your body.  Instead, try making refreshing meals and snacks by checking for the recipes online if you are not sure what to prepare.


The last macro nutrient is the category of healthy fats. Quality fat nutrients can be found in fish and fish oil, olive oil, nuts and seeds, and avocado fruit. It is necessary to limit the intake of unhealthy fats, ie, avoid fried foods, mayonnaise, margarine and purchase of various sauces that are made primarily with highly processed vegetable oils.

Think Small: Micro Nutrients for Optimal Health

Inside of these macro nutrient food sources is even more material that our bodies need for optimal health and weight loss. Micro nutrients are those nutrients that enter the body in small amounts, but they are so important because they participate in all the events in our body.

They do not serve as an energy food, but are necessary for reactions inside our body and help them to be carried out in a proper manner and thereby maintain our vitality. All of these nutrients are needed in small quantities, and together, are crucial for the functioning of the human body.

The commonly known micro nutrients are vitamins and minerals. Vitamins can be further categorized based on how they are absorbed into the body, and if they decompose in water or in fats.

  • Vitamins that are soluble in water are: vitamin B5, B6, C, biotin, folic acid, vitamin B2, B1, B12.
  • Vitamins that are soluble in fats: vitamin A, D, K, and vitamin E.

Essential minerals are calcium, sulfur, iron, potassium, phosphorus, sodium, magnesium. The elements which occur in noticeable amounts in the body are: chromium, cobalt, zinc, selenium, iodine, manganese, silicon, copper.  Amino acids are another category of micronutrients available in quality food sources and they are required for transporting and storing all nutrients throughout the body.

Inadequate nutrition and use of nutrients can lead to many forms of malnutrition. Malnutrition may lead to prevention of the growth and development of an organism, and the lack of certain micro nutrients, or even both of them, depending on which nutrients are missing, can lead to various diseases.


Last, but by no means less important, is the essential nutrient of water. The human body can withstand several weeks without food, but only few days without water. Our body is composed of 50 to 75 percent of water; it forms the base for the blood, digestive juices, urine, and perspiration, but it is also a part of the muscles, fat, and bones.

We need water to stay healthy and to give enough liquids to the bloodstream. In that way, in order to eject the toxins from the body, the blood which flows through the blood vessels regulates body temperature through sweating, enables normal functioning of joints, cleans the bladder of bacteria, helps digestion and prevents constipation, gives your face and skin a healthy look, and helps in the transfer of nutrients and oxygen to the cells.

Better Health and Weight Loss

Balance between macro and micro nutrients will help you live a healthier life and work toward your weight loss goals.  It doesn’t mean that you have to pay attention to every bite and sip you take, but keep an eye on your overall health.

photoMonica Nichols is a 32-year-old fashion designer and freelance writer from Omaha, Nebraska. She’s been writing for since 2014, and in her free time she likes making pottery and playing with her pet cat.

You can connect with her on Twitter to read more of her published articles and resources.

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