Macronutrients and micronutrients are the needs of the body to function. Macro nutrients are divided into 3 categories Carbohydrates, Protein and Fats. These 3 all have different roles and functions within the body they all supply us with calories or energy but are required in bigger quantity to allow the body to grow and develop (remember macro means large). Micronutrients are divided into two vitamins and minerals. Micronutrients are crucial too but in smaller quantities (remember micro means small ), these are used to ensure the functioning of all your body’s systems, we also have water which is key for the body. It is used to carry and distribute nutrients to the body cells and eliminating toxins and waste products.
Carbohydrates are our main source of energy they are broken down relatively easy in the digestive system and enter the body as glucose. Glucose is essential for the body as it is the quickest source of energy for the body cells. Most diets should have a solid foundation of carbohydrate foods as these will help you perform better in your workout and day to day life giving you more energy. A few Carbohydrate sources: Sweet potatoes; White Potatoes; Oats; Rice; Bananas; Rice Cakes; Rye; Bread.
Fats, the myth of eating fat makes you fat is no more, fat is an important part of your diet it plays essential roles in the cellular production, cell regeneration and overall cell functioning and brain development and function. Another role of fat in the body is protection and insulation, it helps protect vital body organs too fat also keeps us warm in the winter months and maintain a comfortable body temperate. Finally, its vital role is the absorption of fat soluble vitamins A,D,E,and K a few sources of fat: Avocado; Almonds; Walnuts; Pumpkin seeds; Chia seeds; Coconut oil; Dark chocolate at least 70% cocoa (the high this percentage the better); Protein.
Protein is used to repair and regenerate body tissue and cells it is important for those wanting to build muscle as protein helps rebuild the muscle tissue which is broken down during exercise, it is also used in the manufacturing of hormones and the immune system. Amino acids are the building blocks for protein there are 20 different amino acids in total, 9 of which are essential as the body can’t produce these naturally, therefore, they must be consumed in the diet. Foods which contain all 20 amino acids are known as complete proteins, foods which don’t contain the 9 essential amino acids are known as incomplete proteins. A few protein sources, incomplete protein sources: Nuts & Seeds; Legumes Grains; Vegetables. Complete protein sources: Meat; Fish; Dairy products such as milk, yoghurt, whey protein; Eggs; Quinoa; Buckwheat; Hemp and chia seed; Spirulina.
I hope this helped clarify the roles of these macro and micro nutrients for you.