Each and every bite of food that we eat, whether it’s a cheeseburger or a green smoothie, contains a proportion of different macronutrients and micronutrients. We need both macros and micros to keep our bodies running, since together they supply us with energy, help with production of hormones, nourish our tissues and organs, help produce enzymes, and carry out processes responsible for repair, growth and development of our bodies.
“Big” and “small” nutrients
We use measurements of macronutrients in different foods to describe how many calories they
provide, while we use measurements of micronutrients to describe levels of vitamins, minerals, enzymes, etc., found in a given food. A good rule of thumb is to think “big” when you hear macro, and think “small” when you hear micro, since these are found in trace amounts compared to overall calories.
Examples of macro and micronutrients
It’s common for the highest percentage of macronutrients found in the food to correlate with how we classify the food — for example, we often call grains and potatoes “carbs,” and meat or fish are referred to as “proteins.”
Micronutrient is the common term for vitamins and minerals that the body requires in trace amounts. Examples of common micronutrients you’re likely familiar with include:
- Vitamin A
- Vitamin C
- Vitamin E
- Vitamin D
- All B vitamins
- Zinc
- Selenium
- Iron
- Magnesium
- Calcium
Benefits of micronutrients
Vitamins that are often called “antioxidants” (like vitamin C, A and E) help control inflammation, keep us protected from bacteria and viruses, and help with repairing tissue injuries.
Electrolytes like calcium, potassium and magnesium are needed to balance fluid levels, control
muscular movements, maintain bone strength, help with digestion by preventing acid buildup, regulate high blood pressure, and much more.
Variety in your diet is key
No single type of food contains all of the many macro and micronutrients we need, which is why variety in your diet is key. Eating different food groups (like vegetables, fruit, starchy plants, legumes or sprouted grains, meat and dairy, for example) helps provide us with enough of all macronutrients, in addition to enough micronutrients.
The right food for every body
It’s important to understand that every body is unique, so the right diet for one person may not be right for another. In fact, even some “good” foods can cause negative reactions, like inflammation.
Dr. Cas uses the latest, evidence-based methods, such as RAST Food Intolerance Testing, to identify foods that may be causing problems and help his patients pick the right diet for their unique bodies.
If you’d like help with your diet, and making sure you are getting the right type and amount of macro and micronutrients, get in touch with Dr. Cas.