Essential Nutrients: Macronutrients and Micronutrients Guide

The body requires nutrients in two broad categories:

Macronutrients (Needed in Grams)

• Carbohydrates: Primary energy source (4 kcal/g). Sources: grains, fruits, vegetables, legumes. Fiber (indigestible carb) supports gut health.
• Proteins: Structural/enzymatic/hormonal roles (4 kcal/g). Essential amino acids from meat, poultry, fish, eggs, dairy, soy, quinoa; combine plant sources for completeness.
• Fats: Energy (9 kcal/g), membrane structure, hormone precursors, fat-soluble vitamin absorption. Essential fatty acids (omega-3, omega-6) from fish, nuts, seeds, oils. Limit saturated/trans fats.

Micronutrients (Needed in mg/µg)

• Vitamins: Organic cofactors. Fat-soluble (A, D, E, K) stored; water-soluble (B-complex, C) not stored—need regular intake.
• Minerals: Inorganic elements. Macrominerals (Ca, P, Mg, Na, K, Cl, S); trace minerals (Fe, Zn, Cu, Se, I, Cr, Mn, Mo, F).

Balance is key: Diverse whole-food diet (Mediterranean, DASH patterns) typically meets needs. Supplementation only for documented deficiency, pregnancy, malabsorption, or restricted diets—under professional guidance.