Health and Fitness Knowledge

Micronutrients, Macronutrients and Essential nutrients

micronutrients, macronutrients and essential nutrientsMicronutrients, Macronutrients and Essential nutrients

Micronutrients, Macronutrients and Essential nutrients is quite essential when it comes to achieve your fitness goals.Your training will give you no or minimum result if you fail to understand importance of micro-nutrients and macro-nutrients .You must know what to feed to your body and in what quantity. So cutting the long story short lets start with understanding about Micronutrients, Macronutrients and Essential nutrients

1. Micro Nutrients:-

Basically their are two types of micro-Nutrients:-

1.Vitamins:- B-Complex ,Vitamin C,Vitamins A,D,E and K

2.Minerals:-Magnesium,Zinc,Calcium,Iron ,Phosphorous,Sodium Potassium,Copper,Fluoride,Potassium

These nutrients are needed in a very small amount . These play important role in human development and well being .It keeps general metabolism ,heartbeat, pH and bone density in check . The micro- nutrients mentioned above can be obtained from various food sources especially fruits ,leafy Vegetable,Nuts etc.

Some of the micro-nutrients which are found in common foods:


Vitamin B12-Beef,fish,eggs


Vitamin c-Oranges,broccoli

Potassium:-bananas etc

So now we have covered understanding about micro-nutrients its time to move on to macro-nutrients in our article micro-nutrients and Macro-nutrients a basic understanding.

2. MacroNutrients:-

If we talk about the macro-nutrients ,these are required in large amount and provide energy which is counted as calories. Every gram of protein and carbohydrates contains  04 calories ,whereas every gram of fat contains 09 calories.These are broadly classified as:


For beginners its important to understand the basic concept of carbohydrates .There are two types of carbohydrates:-

Simple carbohydrates and Complex carbohydrates.

Both types of carbs are source of energy . Some carbs (simple)give you quick burst of energy while other types of carbs(complex)gives slow releasing energy. In simple words you can say that simple carbs are considered bad carbs while complex carbs are considered good carbs for your body.You should focus that your calories intake come from complex carbohydrates.

Examples :-

Simple/Bad carbohydrates:- White Rice,sugar- sweetened beverages,white bread,refined and processed food,cakes ,pastries,soda etc.

Complex /good carbohydrates:-Oats,whole wheat bread,whole wheat barley ,Brown rice,Whole grain pasta.


Protein is important substance found in every cell in human body. It is used in many vital processes and thus needs to be replaced constantly.

Some of the vital functions of proteins include:

  • Repairing and Maintenance:- Protein is termed as building blocks of the body. It is vital in maintaining of body tissues,including development and repair. Hair,eyes ,skin ,muscles are all made up of protein and require it for maintaining its health.
  • Energy:-If you consume more proteins than you need for body tissue maintenance and other functions,your body uses it as energy.
  • Hormones:- protein is responsible for creation of some hormones. These substances help control body functions that involve interaction of several organs.examples of such hormones  are insulin and secretin.
  • Enzymes:- They are proteins which increases rate of chemical reaction in the body.
  • Transportation and storage of molecules:-it is major element in transportation of certain molecules . Like hemoglobin is a protein that transports oxygen throughout the body.

Here are some important sources of protein:-Eggs,Chicken Brest,Tofu,Paneer,Broccoli,Legume,lentils,etc


There is a very famous saying “eat fat to burn fat” .Yes you heard it right ,but first lets understand about fats.Fats are basically categorized as :

  • Saturated fats: These are basically considered as bad fat,consuming greater amount of it is linked with increased risk of heart diseases and high blood cholesterol levels. These are found in dairy products like butter,cream,full fat milk ,meat,beef,coconut,palm oil etc. So you must ensure that you consume minimum amount of these fats.
  • Unsaturated Fats :-These are considered as good fat /healthy fats . These reduce the risk of heart disease and lowers cholesterol level when replaced with saturated fats.These are further classified as Polyunsaturated(Omega -3found in fish and Omega -6 found in sunflower oil and soybean oil )  and Monounsaturated(Olive oil,nuts ,cashews,almonds etc).
  • Trans fats:-These are unsaturated fats which behave as saturated fats after being processed. Eating it increases the level of Bad cholesterol and decreases level of good cholesterol in the body.This results in major risk factor for heart disease.
  • Cholesterol:-Cholesterol is a type of fat found in food,but also in blood.It has many important functions in body but having high levels of bad cholesterol in blood increases heart disease risk.Avoid saturated fats and trans fats which greatly has a adverse impact on blood cholesterol levels.

One thing you have to keep in mind that you must consume total calories of day from carbohydrates ,Proteins and fats depending on your fitness goals .One such example is given :-

So I guess you all got to know about Micronutrients, Macronutrients and Essential nutrients. From now on  see that ingredient label on the back side of every product you purchase. So you can easily understand what to buy and what not to buy.



I am Shweta Singh, Director and CEO of Kirola Sports Private Limited. Former national level player in basketball, taekwondo and high jump. I have also started training in Mixed Martial Arts. Health, fitness and motivation are pillar of success for every individual. My only aim is to make every individual fit and healthy. I will be motivated if my blogs motivates you to take one step closer towards your fitness goals. Kirola team will help you to stay fit and healthy through our blogs . We also aim to motivate you all through motivational stories of lesser known people and about their struggles and achievements. If  you need any assistance and guidance related to health and fitness. Contact us.

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