The basics of macro- and micronutrients on World Food Day
To mark World Food Day on October 16, Vinzenz Voser, Head of Products and Services at ACTIV FITNESS and sports scientist, explains the basics of macro and micronutrients.
Macronutrients: the basis of our diet
Macronutrients, or “macros”, are the main components of our diet that provide energy. These are essential for our daily energy supply and can be divided into three main groups:
- Fats: With an energy density of over twice as many calories per gram compared to carbohydrates and proteins, fats are a concentrated source of energy. They are important for protecting our organs and storing energy.
- Carbohydrates: They are the quickly available source of energy that is particularly needed for physical activity.
- Proteins: These serve as building blocks for our muscles and are crucial for cell building and repair processes in the body.
The average energy requirement varies depending on gender, age, height, activity level and muscle mass. It can therefore vary greatly and be between 1500 and 3500 kilocalories per day. These values are important guidelines for better assessing individual needs.
Micronutrients: small amounts, big effect
In addition to macronutrients, there are also micronutrients that are essential for health. These include:
- Vitamins: They play a central role in the metabolism and strengthen the immune system.
- Minerals: These are important for bone health and many other bodily functions.
- Secondary plant substances: They support the immune system and often have an anti-inflammatory effect.
Conclusion
A balanced ratio of macro and micronutrients is crucial for a healthy diet. Make sure you consume the right amounts and types of these nutrients to give your body the best possible support. Use the guideline values for energy requirements to plan your diet better. Watch our video in which Vinzenz Voser explains the basics of macro and micronutrients.