MACRONUTRIENTS VS.

MICRONUTRIENTS

MICRONUTRIENTS
o Are vitamins and minerals needed by the body in very small amounts. However, their impact on a body's
health is critical, and deficiency in any of them can cause severe and even life-threatening conditions.

VITAMINS
o A substance can be classified as a vitamin if it satisfies the two criteria.
1. It must be a vital, organic dietary substance, which is neither a carbohydrate, fat, protein, or mineral and is
necessary in only very small amounts to perform a specific metabolic function or to prevent an associated
deficiency disease, and
2. It cannot be manufactured by the body, and, therefore, must be supplied by the diet.

VITAMINS NATURE
o Vitamins are organic substances, which occur in small amounts in foods. They are necessary for life and
growth.
o Vitamins may occur in preformed or its active form in the food, or as a precursor compound which can be
changed into active form in the body.
o Vitamins do not provide calories, but are essential in the metabolic reactions, which release energy from
carbohydrates, fats and proteins. Vitamins are essential co-factors in hundreds of metabolic reactions in the
body.
o Vitamins are conveniently classified into two groups on the basis of their solubility into fat-soluble and water-
soluble vitamins.

Terminologies:
o Precursors or Provitamins – compounds that can be changed to the active Vitamins. e.g. Carotene &
Cryptoxanthin are Vit. A precursor. Radiated Ergosterol becomes Vit. D
o Preformed Vitamins - are naturally occurring vitamins that are in inactive form and ready for its biological use.
o Avitaminosis - a condition resulting from lack of a vitamin in its later stage when more defined s/s occur such
that of nutritional deficiency disease is recognizable. e.g. Avitaminosis A leads to night blindness & xeropthalmia.
Avitaminosis C refers to scurvy and Avitaminosis B is Beri-beri
o Hypervitaminosis - "vitamins toxicity", excessive vitamin intake
o Vitamin malnutrition - it denotes too much or too little is not good the health
o Vitamin-like compounds - substances that have vitamin-like physiological roles, but they are present in the body
& partially synthesized by the body. e.g. inositol, choline, lipoic acid & ubiquinone
o Antivitamins - "Vitamin antagonists", substances that interfere with the normal functioning of Vitamin. e.g. Vit.
K antagonist - dicumarol, Biotin antagonist - avidin & Vit. B1 antagonist – thiaminase

Fat-soluble vit.
o Vit. A, D, E, & K
o with precursor or provitamins
o can be stored and deficiencies develop slowly
o not needed from food sources daily
o Stable even in ordinary cooking

Water-soluble vit.
o Vit. B complex and C
o without precursor or provitamins
o can't be stored and excess is excreted in the urine
o Must be supplied in daily diet
o Unstable and most likely destroyed in ordinary cooking

MINERALS
o are inorganic substances
o are present in all body tissues and fluids.
 bones and teeth - Ca & P
 blood - Fe
o Minerals have two distinct characteristics;
  Mineral elements do not provide energy.
 Mineral elements are not destroyed during food preparation.
o The mineral elements found in the body form only 4 to 6 per cent of the weight of our adult body (2 to 3 kg of
our body weight).
o Of this, 90 per cent is accounted for by seven minerals (calcium, phosphorus, potassium, sulphur, sodium,
chloride and magnesium)
o The other minerals are known as trace elements, as these add together to about 10 per cent of the total mineral
content of the body.
o The largest concentration of minerals is found in the bones and teeth.

FUNCTION:
Bones and Teeth Formation
o Most of the calcium, phosphorus and magnesium and small amounts of other mineral elements are
deposited in the bones and teeth.

As Components and Co-factors of Vitamins, Hormones and Enzymes

o Various regulatory compounds contain very small amounts of mineral elements as constituents.
 Sulphur is part of many important compounds such as thiamin (a B vitamin) and coenzyme A.
 Vitamin B12 contains cobalt
 enzyme carbonic anhydrase contains zinc
 hormone thyroxine contains iodine
 Calcium, as an activator, is a co-factor in the action of pancreatic lipase.
 Incorporation of iron into hemoglobin needs copper
 synthesis of insulin in the pancreas needs zinc

Structural Components of Soft Tissues

o Many mineral elements are found in the structural components of soft tissues. These include potassium,
sulphur, phosphorus, iron and others.

Muscle Contraction and Response of Nerves

o are regulated by the mineral elements (sodium, potassium, calcium and magnesium),present in body fluids
in definite amounts

Control of Water Balance

o Sodium and potassium are responsible for the control of water balance between the inside and outside of
cells.
o Potassium is mainly found in the fluid inside the cell, while sodium is chiefly found in the fluid outside
the cell.

Maintenance of Acid-Base Balance

MACRONUTRIENTS
o Are the nutrients you use in the largest amounts. are the nutritive components of food that the body needs for
energy and to maintain the body's structure and systems. e.g. CHO, Proteins, Fats

CARBOHYDRATES
o are organic compounds composed of carbon, Hydrogen and oxygen. these provides the major source of energy
for the body
Classified as;
1. Monosaccharides
2. Disaccharides
3. Polysaccharides

Monosaccharides
o Simplest form of carbohydrates these are sweets requiring no digestion & can be absorbed directly into the
bloodstream from the small intestine Glucose, Fructose & Galactose.

1. Glucose
o Principal form in which carbohydrates is used by the body.
 o stored in liver, muscle cells and other body cells
Note: Only glucose can provide energy for the brain, other nerve cells & developing RBC.

Gluconeogenesis
o Process where protein is converted into glucose.

Ketosis
o Is an elevation of ketone levels in the body. Ketone production is increased in several situations, including
when you follow a very low carb diet.

1. Fats broken down

2. Fat fragments combined
3. Formation of Ketone bodies
4. Muscle & tissues use for energy
5. Excess CHO
6. Excess glucose
7. Liver breaks this to smaller molecules
8. Formation of fat Stored in fatty tissues

2. Fructose
o Sweetest of simple sugars found in most fruits, honey, some vegetables. it is converted into glucose in the
body.

High fructose: dried fruits and fruits canned in juice or syrup, apples, grapes, watermelon, artichoke, asparagus,
broccoli, leeks, mushrooms, okra, onions, peas, red pepper, shallots and tomato products

Lower fructose: Lemons (and limes, bananas, blueberries, strawberries, carrots, avocados, green beans and lettuce

3. Galactose
o Produced from lactose (milk sugar) by digestion and is converted to glucose in the body. not found free in
foods

Disaccharides
o Sweet and they must be changed to simple sugars before they can be absorbed.
o Sucrose, Lactose & Maltose.

1. Sucrose
o processed from cane and beet sugar found in fruits, vegetables, syrups, sweet food production & is converted
to glucose & galactose upon digestion

High sucrose: puddings, milkshakes, cakes, fruit juice drinks, deep-fried meats with sweet sauce, cookies, pancakes,
candies, chocolate, commercial cereals, nectarines, mangoes, jackfruit, peaches, cantaloupe, apricots and bananas

2. Lactose
o Found in milk and milk products. it is converted into glucose and galactose in digestion
o less soluble and less sweet than sucrose
o cow's milk - 4.8%
o human milk - 7%
o it favors calcium and phosphorus assimilation

3. Maltose
o not found free in foods
o produced by hydrolysis of starch and is converted to glucose in digestion
o occurs in malt products, beer and infant formulas

Sources: beer, whisky, malted milk, malt vinegar, confections such as Maltesers and Whoppers, flavored drinks such
as Horlicks, Ovaltine, and Milo, and some baked goods, such as malt loaf, bagels, and Rich Tea biscuits

Polysaccharides
 o Complex sugars
o Composed of many molecules of simple sugars

1. Starch
o most significant polysaccharides in human nutrition
o it is converted entirely to glucose
o upon digestion
o these are more complex than sugars and require a longer time to digest
o The digestion of starch is initiated by salivary amylase in the mouth and continued by pancreatic amylase in
the intestines

2. Dextrins
o not found free in foods
o formed as an intermediate product in the breakdown of starch

3. Cellulose
o forms the framework of plants found in unrefined grains, vegetables and fruits
o non-digestible by humans, but it is important in the diet as fiber

Soluble
o found in fruits and legumes, barley and oats
o Delay gastrointestinal transit, delay glucose absorption and lower blood cholesterol

Insoluble
o found in wheat bran, corn bran, whole grain, breads, cereals and vegetables
o accelerate gastrointestinal transit, increase fecal weight, slow down starch hydrolysis and delay glucose
absorption
4. Pectin
o non-digestible, colloidal polysaccharides having a gel quality
o Its sources include mostly fruits and often used as a base for jellies. It is used as a thickener in cooking and
baking
o It is also sometimes used to make medicine
o they bind cholesterol reducing the amount of blood can absorb

5. Glycogen
o food sources include mainly meats and sea foods
o it is the stored form of glucose that's made up of many connected glucose molecules
o Glucose (sugar) is your body's main source of energy.

Functions of Carbohydrates
o Principal function of CHO is to serve as a major source of energy for the body.
o CHO exert a protein-sparing action.
o The presence of CHO is necessary for normal fat metabolism.
o Cellulose and closely related insoluble, indigestible aid in normal elimination.
o It also supplies significant quantities of proteins, minerals and B vitamins
o Lactose remains in the intestine longer than the other disaccharides which encourages the growth of beneficial
bacteria, resulting in a laxative action.
o Glucose maintain functional integrity of nerve tissue and it is the sole source of brain energy.

Sources of CHO
o Whole grains
o Sweet and white potatoes, bananas and dried fruits, corn and lima beans
o Milk - source of lactose
o Sugars and sweets
 cane and beet sugars, honey, maple syrup, jelly jams and candies

Health Effects of Starch and Fibers

o Weight control
o Prevents heart disease
o Prevents cancer
o Prevents Diabetes
o Promotes GI health

FAT
o are organic compounds composed of carbon, hydrogen and oxygen.
o constitute 34% of the energy in the human body.
o provides more concentrated source of energy compared to CHO
o Classified as;
1. Simple Lipids
2. Compound Lipids
3. Derived Lipids

Fat Metabolism
NOTE : Fats within the body are ingested as food or synthesized by adipocytes or hepatocytes from carbohydrate
: CKK stimulates the release of pancreatic lipase and stimulates the contraction of the gallbladder
: After the breakdown of triglycerides into monoglycerides, absorption continues in the intestinal membrane.

These are fat deposits that the body don't used, instead they function as holding structures of body organs & nerves in
position & protect them against shock & injury.

Classifications
a. Simple Lipids
o neutral fats
o a glycerol with 3 fatty acids attached

b. Compound Lipids
Phospholipids - compounds of fatty acids, phosphoric acids and nitrogenous base
1. Lecithin
2. Cephalin
3. Sphingomyelin

Glycolipids - compound of fatty acids combined with CHO and nitrogenous base
1. Cerebrosides
2. Gangliosides

Lipoproteins - formed primarily in the liver & are found in cell & organelle membranes, mitochondria & lysosomes.

c. Derived Lipids
o are simple derivatives from fat digestion or other more complex products.
o fat substances produced from fats & fat compounds during digestive breakdown

Fatty Acids - key refined fuel forms of fat that the cell burns for energy
1. Saturated fats
2. Monounsaturated
3. Polyunsaturated

Glycerol - water soluble components of triglycerides & is inconvertible with CHO.

Steroids - class of fat-related substances that contain sterols
1. Cholesterol - a complex fat-like compound found in all body tissues, especially in the brain & nerve tissues,
bile, blood & the liver.

Omega 3
o integral part of cell membranes throughout the body & affect the function of the cell receptors in these
membranes.
o provide the starting point for making hormones that regulate blood clotting, contraction & relaxation of artery
walls & inflammation.
 o they also bind to receptors in cells that regulate genetic function
o shows to prevent heart disease & stroke, control lupus, eczema & rheumatoid arthritis & may play protective
roles in cancer and other conditions.
3 Main Types
Eicosapentaenoic acid
Docosahexaenoic acid
Alpha-linolenic acid
Omega 6
o Linoleic acid found everywhere in the body which helps with the function of all cells, but too much Omega-6
fatty acids can change the way cells reacts & have harmful effects on cells in heart & blood vessels.

Other side effects;

o Pregnancy and breast feeding - higher amounts of intake is possibly unsafe and might increase the risk of
having a small infant or the child might develop eczema.
o Lung disorder (COPD) - it makes breathing more difficult
o Diabetes - can develop risk of high blood pressure in people with diabetes.

Functions of Fats
o Important sources of calories which serves as continuing supply of energy
o Protein-sparing action
o Maintains constant body temperature
o Vital organs cushion
o Facilitate absorption of Fat-soluble vitamins
o Provides satiety and delays the onset the hunger
o Contributes flavor and palatability to the diet

Foods Sources
Visible Fats: lard, butter, margarine, shortenings, salad oils, visible fats of meat
Invisible Fats: available in milk, cheese, eggs, nuts & meat

High in Saturated Fatty Acids

o Whole milk, cream, ice cream, cheese made from whole milk, egg yolk
o Medium fat or fatty meats: beef, lamb pork, ham
o Bacon, butter, coconut oil, lamb fat, lard, regular margarine, salt pork, hydrogenated shortenings

High in Polyunsaturated Fatty Acids

o Vegetable oils, safflower, corn, cotton seed, soybean, sesame,sunflower
o Salad dressings made from above oils: mayonnaise, French dressings & others
o Special margarine
o Fatty fish: salmon, tuna, herring

Health Effects of Lipids

o Heart disease - elevated blood cholesterol is a major risk factor for CVD
o Risk from saturated fats - above 10% of daily calorie intake increases blood cholesterol levels
o Benefits from monounsaturated fats - olive oil lower risks of heart diseases
o Benefits from Omega-3 polyunsaturated fats – lowers blood cholesterol & prevents heart disease
o Cancer - fat does not instigate cancer development, but can provide it once it has arisen
o Obesity - high fat diets tend to store body fat ably.

Additional information about fats;

o There is no specific recommendation of fat intake.
o For persons with heart disease risk, consumption should not be more than 200 mg/day.
o Cholesterol is only found in animal products thus, fruits, vegetables, grains and all other plant foods have no
cholesterol.
o Don't deprive yourself of fatty foods, instead eat fatty foods moderately.

Trans Fat
o Often called trans-fatty acids are basically called artificial fats.
o Hydrogenation is the chemical process in making trans fat.
o Trans fat lengthen the shelf life of food and adds certain pleasing mouthfeel to all manner of processed foods.
o Trans fat increases LDL cholesterol.
o Eliminate trans-fat after which, fight trans-fat with real fat.