Macro and microelements: Why are they essential for us?

The concepts of macronutrients, micronutrients, and trace elements are of paramount importance in terms of nutrition and health. These minerals are essential for the body’s functioning, as they play significant roles in numerous physiological processes. They are among the nutrients required by the human body, regardless of the small quantities in which they are present.

Although the amounts of macronutrients and micronutrients in the body vary significantly, both are vital. Macronutrients represent a small portion of the body’s mass, while micronutrients are present in even smaller amounts. These substances cannot be produced by the body, so they must be obtained through food. The quantity needed depends on various factors, such as age, gender, physical activity, and health status. It is worth examining in detail how we can access them and what roles they play in the body.

The role and sources of macronutrients

Macronutrients include several minerals, the most important of which are calcium, phosphorus, sodium, potassium, and magnesium. An average adult has about 600-700 grams of calcium in their body, which is essential for the strength of bones and teeth. In addition, it is involved in the metabolism of proteins, carbohydrates, and fats, and plays an important role in the functioning of the nervous system. Most of the calcium comes from dairy products, oilseeds, and vegetables. Vitamin D helps with the absorption of calcium, so it is important to consume these foods in sufficient quantities.

Phosphorus is also essential, as it is involved in the construction of bones and the energy supply of cells. Chlorine is a component of gastric acid, which is indispensable for digestion, and along with sodium and potassium, it plays a role in maintaining acid-base balance. Sodium is responsible for regulating the body’s salt-water balance, while potassium is primarily needed for nerve transmission and muscle function.

Magnesium is also an important macronutrient found in bones and cells. It is involved in nerve and muscle function, as well as the breakdown of fats, carbohydrates, and proteins. Sources of magnesium include vegetables, legumes, dairy products, and grains. A deficiency can cause fatigue, irritability, and muscle cramps, making it important to ensure adequate intake.

The importance of micronutrients and their sources

While the amounts of micronutrients in the body are small, their role is essential for maintaining health. These include iron, zinc, iodine, fluoride, manganese, molybdenum, and selenium, each of which has different functions.

Iron is a key component of hemoglobin, which is responsible for transporting oxygen in the blood. Iron is primarily found in our diet in meats, fish, and legumes. During pregnancy, the need for iron increases as it is also necessary for fetal development. However, the absorption of iron can be affected by the consumption of coffee and tea. A deficiency can lead to iron-deficiency anemia, which causes fatigue and weakness.

Zinc plays an important role in the functioning of the immune system and the process of wound healing. Its main sources include meats, eggs, and legumes. Iodine is necessary for thyroid hormone production, and its deficiency can cause metabolic disorders, while fluoride is responsible for the health of teeth and bones. Manganese and molybdenum are also essential for proper metabolic processes, while selenium acts as an antioxidant, helping to protect cells.

Overall, macronutrients and micronutrients are essential for the healthy functioning of the body. Proper nutrition ensures that they are ingested in sufficient quantities, thereby contributing to the maintenance of health and the prevention of diseases. It is worth paying attention to our diet to ensure we receive all the necessary minerals.