Macronutrients in our body are nutrients that provide calories and energy for daily bodily function. There are three macronutrients: carbs, fat, and protein.
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Carbohydrates, or carbs, provide 4 calories per gram. They are the macronutrient we need most of, but not necessarily the most important one. Structurally, they are made of carbon and water (oxygen, hydrogen), hence the name. This vital nutrient is needed in large amounts in order to properly fuel our body. 45%-65% of our daily caloric intake should be from carbohydrates. Suggested intake is at least 250 grams per day. Due to this, carbohydrates are our body’s main source of fuel and energy, which are easily used. In fact, carbohydrates are needed for the central nervous system, the kidneys, the brain, and the muscles in order to work properly. In addition, all of the tissues and cells in our body uses carbohydrates for energy. When carbohydrates are stored in the muscles and liver for later use, it is called glucose: this allows the energy to be stored for later use. In addition, carbohydrates are important for intestinal health and waste elimination. There are two types of carbs: simple and complex. Simple carbs include fructose (sugar found in fruits), and glucose (sugar found in our blood). These are all made of monosaccharides (the most basic unit of carbs). Carbs with two monosaccharides are called polysaccharides. These include sucrose, which is found in different types of plants. Hundreds of monosaccharides put together are called polysaccharides, and make up the complex carbs. These include glycogen (main energy storage in our bodies). Polysaccharides take a longer time to fully digest, therefore providing energy for an extended period of time (in comparison to simple carbs). Carbs are found in breads, pasta, rice, potatoes, and fruits.
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Protein provides 4 calories per gram. Protein is made of amino acids, which is chemically made of hydrogen, oxygen, nitrogen, and carbon. It is suggested for you to consume around 50 grams of protein everyday. 10%-35% of your daily caloric intake should come from protein, which is found in foods such as meat, poultry, and fish. The main function of protein and the most well known is for healthy growth and development - especially in children in their young ages. Protein also serves as tissue repair for the body, and for healthy immune system function. Among the more important purposes include making essential hormones and enzymes and serving as a source of backup energy. Finally, protein preserves lean muscle mass in our bodies. Foods high in protein include eggs, fish, beans, nuts, and lean meat.
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Fat provides 9 calories per gram consumed. Fats are made of lipids, which are similar chemically to carbs. Even though fats are often portrayed as being bad and unhealthy, a certain amount is actually needed for the body. Your total fat intake should be around 75 grams, preferably ≤25 grams of it should come from saturated fat. 20%-35% of daily caloric intake should come from fats. This macronutrient is also needed to supply energy to the body and for natural growth and development. In addition, fat helps to absorb fat-soluble vitamins for the body such as vitamin A, D, E, and K. Fats also provide necessary cushioning for the organs, while maintaining cell membranes in the body. Triglycerides, which is the fat that we get from foods, produces high-energy for your cells. Fats in general are used as long-term energy storage. Lastly, fat provides taste, consistency, and stability to food. Healthy sources of fat come from all kinds of nuts (including walnuts, macadamia nuts, almonds and peanuts), fish, avocado, tofu, and olive oil.
All three macronutrients are equally important in our bodies for daily function and activity. In order to maintain a healthy lifestyle, it is important to consume the right amount of nutrients, while limiting the consumption of others. As you can see, carbohydrates, fat, and protein serve multiple purposes which enable us to thrive.
Sources: www.extension.iastate.edu/humansciences/content.carbohydrates
http://www.webmd.com/food-recipes/protein
food-management.com/archive/fats-role-heathfuldiet
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