What are Macronutrients?
There are two types of nutrients: macronutrients and micronutrients. Macronutrients are essential for energy and daily activities. Composed of major elements, they are needed in large quantities to support body functions, structure, and development. Macronutrient food includes carbohydrates, proteins, and fats.
What are examples of macronutrients?
- Carbohydrates – grains, rice, fruits, potatoes, corn, and other starchy vegetables
- Proteins – eggs, chicken, pork, beef, tofu, fish, and other seafood
- Fats and oils – avocados, cooking oils, nuts, and seeds
What are Micronutrients?
The body needs micronutrients in small amounts. Micronutrients perform specific functions, including the repair of cells and tissues. They also help strengthen the immune system and prevent diseases. Micronutrient food include leafy vegetables, eggs, milk, shellfish, offal, and fruits.
What are the types of micronutrients?
Vitamins
Vitamins are compounds naturally found in food. They promote proper cell growth and development. Here is a list of vitamins, plus their functions and food sources:
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Type of Vitamin
Function
Food Examples
Vitamin A Vision and cell development in the body Sweet potatoes, mangoes, eggs Vitamin B1 Energy metabolism and nervous system function Tuna, whole grains, pork Vitamin B2 Energy metabolism and normal vision Mushrooms, whole grains, milk Vitamin B3 Energy metabolism Whole grains, milk, eggs, meat Vitamin B5 Energy metabolism Mushrooms, avocado, beef, poultry Vitamin B6 Synthesis in new cells Green leafy vegetables, fruits, fish Vitamin B7 Energy metabolism Nuts, egg yolk, liver, fish Vitamin B9 Synthesis in new cells Green leafy vegetables, legumes, liver Vitamin B12 Synthesis in new cells Lamb, oysters, sardines Vitamin C Immunity and formation of collagen in skin Citrus fruits, strawberries, tomatoes, potatoes Vitamin D Maintains calcium and phosphorus in blood Fatty fish, fish liver oils, eggs Vitamin E Antioxidant Nuts, green leafy vegetables, fish Vitamin K Blood clotting Spinach, green leafy vegetables
Minerals
As inorganic substances, minerals are components of bones, teeth, soft tissues, muscles, nerve cells, and the blood. They ensure that human organs function efficiently. Here is a list of different minerals, including their functions and food sources:
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Type of Mineral
Function
Food examples
Calcium Bone health, normal blood pressure, and muscle contraction Broccoli, dairy products, salmon Chloride Maintains fluid and electrolyte balance Baking soda, bread, cheese, eggs Chromium Carbohydrate metabolism Cheese, fish, meat Copper Electron carrier Cocoa, organ meat, seafood Fluorine Bone and tooth health Organ meat, legumes, nuts Iron Part of hemoglobin, a red protein that carries oxygen in the blood Cereals, bread, egg yolk, fish, fruits Magnesium Muscle activity and fat, protein, and carbohydrate metabolism Brown rice, cocoa, seafood, vegetables Manganese Brain function, energy metabolism, building proteins, and bone structure Fruits, vegetables, nuts Molybdenum Purine degradation and formation of uric acid Peas, bread, grains, nuts Phosphorus Bone and tooth health Bananas, citrus fruits, meat, milk Potassium Maintains fluid and electrolyte balance Bananas, citrus fruits, potatoes Selenium Antioxidant Dairy products, fruits, fish Sodium Maintains fluid and electrolyte balance Milk, salt, spinach Zinc Taste perception Red meat, seafood, legumes
Know the different types of micronutrients and macronutrients so you maximize their health benefits. Keep track of how you use these food sources during recipe development, especially if you’re planning to attract vegetarians and vegans.
For more ideas and inspiration, download our Free Knorr Professional Healthy Cookbook to get the latest tips on and inspiration for nutritious dishes to add in your food business!
