Macronutrients are essential substances for food. These supply most of the metabolic energy your body needs to function correctly. They are nutrients that are required in high amounts to maintain health. For what they constitute the main ingredients of the food.
According to The Academy of Nutrition and Dietitians (nd), foods are made up of nutrients, including protein, carbohydrates, and fat. These not only provide calories to fuel the body and give it energy but also play a specific role in maintaining health.
Although they all provide vital energy to the body, each one fulfills different functions. Learn about the processes and benefits these essential food nutrients offer your body and the foods that include them.
Types of Macronutrients and Benefits they Contribute to Your Health
Moreover. In a balanced diet, these types of substances make up the majority of the daily diet. These are carbohydrates, proteins, and fats that provide raw materials for building and maintaining tissues. As well as the fuel to execute the physiological and metabolic activities that sustain life (Richards, 2020).
The Food-Based Dietary Guidelines for the Colombian population over two years of age from the ICBF and the FAO (2020) recommend that adults obtain the following amounts of these essential nutrients in their diet :
- Carbohydrates: for women, 288.7 grams, and for men, 364.5 grams per day. About 55% of your daily caloric intake should come from carbohydrates.
- Protein: for women, 78.7 grams, and for men, 99.5 grams per day. About 15% of your daily calorie intake should come from protein.
- Fats: for women, 70 grams, and for men, 88.3 grams per day. About 30% of your daily calorie intake should come from fat.
Foods that Contain Macronutrients
Following a healthy diet can help you reach and maintain a healthy weight, reduce your risk of chronic disease, and live a long and productive life. In addition. For that, it is essential to consume nutrients and vitamins that provide an adequate level of calories for your body. These will support you meet your nutritional needs primarily through various foods (Elsevier, 2019).
In addition. Carbohydrate-rich foods include cereals, fruits, milk, bread, popcorn, legumes, potatoes, rice, and pasta.
Moreover. It’s always best to choose the most nutritious sources like whole grains, oatmeal, quinoa, beans, and vegetables. Yes, vegetables are the best carbohydrates. These macronutrients promote good health by providing vitamins, minerals, fiber, and many phytonutrients (HSPH, nd).
Proteins are present in foods such as beans, chickpeas, edamame, lentils, broccoli, mushrooms, quinoa, soybeans, nuts, chicken and fish, eggs, and lean meats. Meats and fish contain the highest levels of protein. Better that you choose unprocessed meats. However, you can get enough of these nutrients from plant-based foods (Fletcher, 2021).
Foods that Contain Fat
As for fats, there are animal and vegetable types. The animal type is mainly found in fatty fish such as salmon, sardines, and trout.
Also, in dried fruits such as walnuts, vegetable oils, avocado, and seeds such as flaxseed, chia, and hemp. These are good sources of essential fatty acids like omega-three that your body cannot produce and that you can only get through these food.
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