Macronutrientes y micronutrientes

Hello, welcome to Adoración Linares' nutrition blog. Today we're going to talk about macronutrients and micronutrients. It's important to recognize these nutrient categories and which foods you should eat to maintain a proper nutritional balance.

Macronutrients

Macronutrients are nutrients that the body needs in large quantities because they provide energy.

Carbohydrates

Function in the body: Carbohydrates, also known as starches and sugars, are our main source of energy. The human body uses carbohydrates to produce glucose, which is our primary fuel. Glucose is used immediately or stored in the liver and muscles as glycogen for later use.

Recommended amount: In general, between 45 and 65% of daily calories should come from carbohydrates. Carbohydrates have 4 calories per gram. Based on a 2,000-calorie-a-day diet, this equates to 900–1,300 calories per day, or about 225–325 grams. Calculate your recommended daily intake.
Food Sources: Carbohydrates are found in all plant-based foods (grains, vegetables, fruits, legumes, and nuts), dairy products, and foods containing added sugars. The healthiest foods with the highest carbohydrate content are those that provide dietary fiber and whole grains, as well as those without added sugars.

Complex carbohydrates provide a slower, more sustained release of energy than simple carbohydrates. This contributes to good long-term health, appetite control, and sustained energy levels. Complex carbohydrates include legumes, grains, and starchy vegetables such as potatoes, peas, and corn.

Simple carbohydrates cause glucose to be released into the bloodstream more quickly, which can lead to spikes and crashes in blood sugar levels and less stable energy levels in the body. Simple carbohydrates are found mainly in fruit and milk, as well as in sugary foods like candy and other sweets.

Proteins

Function in the body: Proteins are part of all the cells, tissues, and organs in our body. They are constantly being broken down and replaced. The proteins in the food we eat are digested into amino acids, which are then used to replace them in our bodies. They are involved in metabolic, transport, and hormonal systems, and they make up the enzymes that regulate metabolism. Proteins defend the body against disease through immune function.
Recommended amount: In general, it is recommended that between 10 and 35% of daily calories come from protein. Protein has 4 calories per gram. Based on a 2,000-calorie-a-day diet, this equates to 200–700 calories per day, or about 50–175 grams per day.
Food sources Proteins are found in meat, poultry, fish, legumes (dried beans and peas), tofu and other soy products, eggs, nuts, seeds, milk and other dairy products, cereals, and some fruits and vegetables.

Most adults in developed countries get more than enough protein to meet their daily needs. It's rare for a healthy person with a varied diet not to get enough protein.

I like to emphasize plant-based protein sources, such as beans, lentils, soy products, and unsalted nuts. Eat fish twice a week and prioritize poultry and lean or low-fat dairy products when consuming meat.

Fats

Function in the body: Fats provide energy during endurance exercise, between meals, and during periods of starvation. They are an essential component of cell membranes and insulate and act as shock absorbers for bones and organs. Fats are not necessarily bad for you, but you only need a small amount.
Recommended amount: Only 20-351% of your total daily calories should come from fat; less than 101% should come from saturated fat. Fat has 9 calories per gram. Based on a 2,000-calorie-a-day diet, this equates to about 400-700 calories a day, or about 44-78 grams of total fat. Saturated fats (those that are solid at room temperature: butter, lard, etc.) should not make up more than 101% of your fat intake.
Food Sources: Unsaturated or "good" fats are found in vegetable oils, salad dressings (extra virgin olive oil), avocados, ground flax seeds, nuts, seeds, and oily fish (salmon, sardines, mackerel). Saturated or "bad" fats are found in fatty cuts of beef and pork, high-fat dairy products, butter, and various snacks (cookies, pastries, donuts). Trans fats (the really bad fats) are found in some margarines, fried foods, snacks (potato chips, cookies, pastries, donuts), and anything containing hydrogenated ingredients.

Micronutrients: Vitamins and minerals

Water-soluble vitamins

Water-soluble vitamins travel freely throughout the body, and excess amounts are usually excreted by the kidneys. The body needs water-soluble vitamins in frequent, small doses. These vitamins are not as likely as fat-soluble vitamins to reach toxic levels.

Thiamine (vitamin B1)

Function in the body: Part of an enzyme necessary for energy metabolism; important for nerve function.
Sources: All nutritious foods contain moderate amounts, especially pork, whole or enriched breads and cereals, legumes, nuts, and seeds.

Riboflavin (vitamin B2)

Function in the body: Part of an enzyme necessary for energy metabolism; important for normal vision and healthy skin
Sources: Milk and dairy products; leafy green vegetables; whole-grain or fortified breads and cereals

Niacin (vitamin B3)

Function in the body: Part of an enzyme necessary for energy metabolism; important for the nervous system, the digestive system, and skin health
Sources: Meat, poultry, fish, whole or fortified breads and cereals, vegetables (especially mushrooms, asparagus and leafy greens), peanut butter

Pyridoxine (vitamin B6)

Function in the body: It is part of an enzyme necessary for protein metabolism; it helps produce red blood cells
Sources: Meat, fish, poultry, vegetables and fruit

Folic acid

Function in the body: Part of an enzyme necessary to make DNA and new cells, especially red blood cells
Sources: Leafy green vegetables, legumes, seeds, orange juice, and liver; now added to most refined cereals

Cobalamin (vitamin B12)

Function in the body: Part of an enzyme necessary to create new cells; important for nerve function
Sources: Meat, poultry, fish, shellfish, eggs, and dairy products; not found in plant-based foods

Ascorbic acid (vitamin C)

Function in the body: Antioxidant; part of an enzyme necessary for protein metabolism; important for a healthy immune system; aids in iron absorption
Sources: It is only found in fruits and vegetables, especially citrus fruits, cabbage family vegetables, melon, strawberries, peppers, tomatoes, potatoes, lettuce, papayas, mangoes and kiwis.

Fat-soluble vitamins

Fat-soluble vitamins are stored in the body's cells and are not excreted as easily as water-soluble vitamins. They do not need to be consumed as frequently as water-soluble vitamins, although adequate amounts are still necessary. An excess of fat-soluble vitamins can be toxic. A balanced diet usually provides enough fat-soluble vitamins.

Vitamin A or beta-carotene (converted by the body into vitamin A)

Functions in the body: Necessary for vision, skin and mucous membrane health, bone and teeth growth, and immune system health
Animal sources (retinol): fortified milk, cheese, cream, butter, fortified margarine, eggs, liver
Plant sources (beta-carotene): dark green leafy vegetables; dark orange fruits (apricots, melon) and vegetables (carrots, winter squash, sweet potatoes, pumpkin)

Vitamin D

Necessary for the proper absorption of calcium; it is stored in the bones

Egg yolks, liver, fatty fish, fortified milk, fortified margarine, and sunlight (converted into vitamin D by the skin)

Vitamin E

Antioxidant; protects cell walls

Polyunsaturated vegetable oils (soybean, corn, cottonseed, safflower), leafy green vegetables, wheat germ, whole grain products, liver; egg yolks, nuts and seeds

Vitamin K

Necessary for proper blood clotting

Leafy green vegetables and vegetables from the cabbage family, milk, also produced by bacteria in the intestinal tract