Macronutrients
These are the nutrients required in large amounts to get you through the day and to maintain all the essential body functions.
Carbohydrates, fats and proteins are our three macronutrients. They actually supply different amounts of energy - carbs and proteins supply 4kcal/g and fats provide 9kcal/g. An ideal ratio would be to have 10-35% of calories coming from protein, 45-65% from carbohydrate and 20-35% from fat.
So why do we need these macronutrients?
Carbohydrates, fats and proteins are our three macronutrients. They actually supply different amounts of energy - carbs and proteins supply 4kcal/g and fats provide 9kcal/g. An ideal ratio would be to have 10-35% of calories coming from protein, 45-65% from carbohydrate and 20-35% from fat.
So why do we need these macronutrients?
Carbohydrates
Fibre is a very essential part of our diet and should be ingested several times daily to maintain a healthy digestion and elimination. It also helps to lower cholesterol. These are types of carbs that our body cannot digest and therefore they pass through the intestinal tract helping to move waste out of the body. Diets low in fibre can cause problems such as constipation and can even increase the risk of certain cancers such as colon cancer.
Foods high in fibre include raspberries, cooked artichoke, split peas, lentils, all sorts of beans, broccoli, leafy greens, oat bran and many more.
- Body’s main source of fuel.
- All tissues and cells in our body use glucose (from carbs) for energy.
- Functioning of central nervous system, kidneys, brain, muscles (including the heart)
- Can be stored in the muscles and liver and later used for energy
- Intestinal health and waste elimination (fibre)
Fibre is a very essential part of our diet and should be ingested several times daily to maintain a healthy digestion and elimination. It also helps to lower cholesterol. These are types of carbs that our body cannot digest and therefore they pass through the intestinal tract helping to move waste out of the body. Diets low in fibre can cause problems such as constipation and can even increase the risk of certain cancers such as colon cancer.
Foods high in fibre include raspberries, cooked artichoke, split peas, lentils, all sorts of beans, broccoli, leafy greens, oat bran and many more.
Proteins and Amino Acids
I don't want to overcomplicated things, but a few important insights won't do any harm.. Here we go.
The human body contains an estimated 10,000 to 50,000 different kinds of proteins. They are all built by the 20 amino acids that we know. Amino acids are therefore the so called building blocks of proteins.
There are 9 amino acids that are considered to be essential and need to be ingested because the body cannot synthesise them. The rest of the amino acids are non-essential as the body can make them.
Most vegetarian protein sources such as beans or nuts do not contain all the essential amino acids and are therefore considered to be incomplete protein sources. This is why there are concerns over a vegetarian diet and getting enough protein. But hey, do you only eat a handful of nuts per day and that's it? Of course not! So having a variety of vegetarian foods will at the end of the day supply you with just the perfect mix of amino acids your body needs.
Great vegetarian proteins sources are:
Also on this note, Dr. D. Joe Millward from the Centre for Nutrition and Food Safety School of Biological Sciences University of Surrey, who is widely regarded as a leading global authority on human protein requirements, said: "Contrary to general opinion, the distinction between dietary protein sources in terms of the nutritional superiority of animal over plant protein is much more difficult to demonstrate and less relevant in human nutrition."
- Growth
- Tissue repair
- Immune function
- Hormones and enzymes
- energy when carbs are not available
- preserve lean muscle mass
I don't want to overcomplicated things, but a few important insights won't do any harm.. Here we go.
The human body contains an estimated 10,000 to 50,000 different kinds of proteins. They are all built by the 20 amino acids that we know. Amino acids are therefore the so called building blocks of proteins.
There are 9 amino acids that are considered to be essential and need to be ingested because the body cannot synthesise them. The rest of the amino acids are non-essential as the body can make them.
Most vegetarian protein sources such as beans or nuts do not contain all the essential amino acids and are therefore considered to be incomplete protein sources. This is why there are concerns over a vegetarian diet and getting enough protein. But hey, do you only eat a handful of nuts per day and that's it? Of course not! So having a variety of vegetarian foods will at the end of the day supply you with just the perfect mix of amino acids your body needs.
Great vegetarian proteins sources are:
- Quinoa (8 grams per cup)
- Buckwheat (6 grams per cup)
- Hemp Seeds (10 grams per 2 tbsp)
- Chia Seeds (4 grams per 2 tbsp)
- Soy (10 grams per 1/2 cup)
- Spirulina (4 grams per 1 tbsp)
- Peanut Butter (10 grams per 2 tbsp)
- Lentils (8 grams per 1/2 cup)
- as comparison a medium egg contains about 6 grams of protein
Also on this note, Dr. D. Joe Millward from the Centre for Nutrition and Food Safety School of Biological Sciences University of Surrey, who is widely regarded as a leading global authority on human protein requirements, said: "Contrary to general opinion, the distinction between dietary protein sources in terms of the nutritional superiority of animal over plant protein is much more difficult to demonstrate and less relevant in human nutrition."
Fats
With fats it's important to be aware of the different kinds of fats. Also, good fats are a very essential part of our diet, so low-fat diets are not recommended. The healthy fats are polyunsaturated fats and within these Omega 3 Fatty Acids and Omega 6 Fatty Acids are essential.
Omega 3
Sources: Flax seeds, sunflower seeds, algae, oily fish such as mackerel, salmon, sardines or herring,
Functions: Promotes a healthy heart, blood thinning, balances hormones, reduces inflammation, nervous system, can help with sleep, skin conditions
Omega 6
Sources: Safflower oil, corn oil, sunflower seeds, pumpkin seeds, walnuts, sesame seeds, wheat germ
Functions: It has the same functions as Omega 3, but it much easier to get from your diet. Therefore the focus should be on getting enough Omega 3.
The average Western diet seems to be to high in Omega 6. The ratio of Omega 6 to Omega 3 EFA should be between 3-1:1, as opposed to 15:1 which is the case in Western countries. An Omega-6:Omega-3 ratio that is too high can contribute to excess inflammation in the body, potentially raising the risk of all sorts of diseases.
Avoid having too much saturated fats (such as in dairy or meat, but also in smaller amounts in coconut oil, nuts and seeds) and eliminate trans fats from your diet completely (fried foods, margarine).
Monounsaturated fats are mainly present in nuts, olive oil, avocado or seeds.
Add flax seed oils to your salads or smoothies and if you are not vegetarian or vegan, try to have 2 or 3 serving of oily fish such as wild salmon per week. Make sure you buy wild to avoid farming and contamination.
- Growth and development
- Energy (fat is the most concentrated source of energy)
- Absorption of certain vitamins (fat-soluble vitamins A, D, E, K)
- Providing cushioning for the organs
- Maintaining cell membranes
- Providing taste, consistency, and stability to foods
With fats it's important to be aware of the different kinds of fats. Also, good fats are a very essential part of our diet, so low-fat diets are not recommended. The healthy fats are polyunsaturated fats and within these Omega 3 Fatty Acids and Omega 6 Fatty Acids are essential.
Omega 3
Sources: Flax seeds, sunflower seeds, algae, oily fish such as mackerel, salmon, sardines or herring,
Functions: Promotes a healthy heart, blood thinning, balances hormones, reduces inflammation, nervous system, can help with sleep, skin conditions
Omega 6
Sources: Safflower oil, corn oil, sunflower seeds, pumpkin seeds, walnuts, sesame seeds, wheat germ
Functions: It has the same functions as Omega 3, but it much easier to get from your diet. Therefore the focus should be on getting enough Omega 3.
The average Western diet seems to be to high in Omega 6. The ratio of Omega 6 to Omega 3 EFA should be between 3-1:1, as opposed to 15:1 which is the case in Western countries. An Omega-6:Omega-3 ratio that is too high can contribute to excess inflammation in the body, potentially raising the risk of all sorts of diseases.
Avoid having too much saturated fats (such as in dairy or meat, but also in smaller amounts in coconut oil, nuts and seeds) and eliminate trans fats from your diet completely (fried foods, margarine).
Monounsaturated fats are mainly present in nuts, olive oil, avocado or seeds.
Add flax seed oils to your salads or smoothies and if you are not vegetarian or vegan, try to have 2 or 3 serving of oily fish such as wild salmon per week. Make sure you buy wild to avoid farming and contamination.
Long story short, make sure you eat enough whole grains, healthy fats and lean proteins - voilà :)!