MACROnutrients and MICROnutrients - Home economics

 MACROnutrients and MICROnutrients

Macronutrients 

• Nutrients we need in large quantities

• Includes Carbohydrates, Proteins, Fats

Micronutrients

• Nutrients needed in very small quantities

• Includes Vitamins and Minerals

Essential in small amounts

Essential nutrients must be obtained through the diet

The body can’t make in big enough quantities or at all

Minerals 

• Inorganic elements that come from the soil and water

• They are absorbed by plants or eaten by animals

• Some minerals eg. Calcium is a need in larger amounts to grow and stay healthy, bone growth

• Fluid balance

Vitamins

• Organic substances made by plants or animals

• The body needs very small amounts of these

• Needed for energy production, immune functions, blood clotting

Vitamins and minerals

Task:

Vitamin A - 

Food source: 

• Dairy products

• Liver

• Fish 

• Carrots

• Broccoli 

• Cantaloupe

• Squash 

Function: 

Vitamins A provides support to our teeth, helping them grow, and maintaining healthy teeth. Also skeletal and our soft tissue, skin, it also produces pigment to the eye, last of all it provides good eyesight.

A lack of vitamin A will lead to inflamed skin, lack of sight in the dark, delayed growth, 

Vitamin	Food Source	Function	Effect of not getting enough
Vitamin A	Dairy  Liver Fish  Carrots Broccoli  Cantaloupe Squash	Vitamins A provides support to our teeth, helping them grow, and maintaining healthy teeth. Also skeletal and our soft tissue, skin, it also produces pigment to the eye, last of all it provides good eyesight.	A lack of vitamin A will lead to inflamed skin, lack of sight in the dark, delayed growth,
Vitamin B	Whole grains Meat Eggs Dairy Legumes Seeds and nuts Green Vege’s Avocados Bananas	It directly impacts the energy in your body, increasing it. It also impacts your brain function and your metabolism. It also helps your white blood cells; fighting infections. The main function it has is supporting cell health.	Weakness and fatigue.
Vitamin C	Citrus fruit Peppers Strawberries Black currants Broccoli Brussel sprouts Potatoes	Vitamin C is needed for the body because it’s for the growth and repair of soft tissue. It’s needed to form a protein for skin, tendons, ligaments, and blood vessels.	Scurvy, and Fatigue
Vitamin D	Fatty fish Dairy Beef liver Cheese Egg yolks	Helps build bones and keeps them strong.	Loss of bone density.
Vitamin E	Vegetable oils Nuts Seeds Green vegetables	It acts as an antioxidant, protecting cells.	Damage to nerves and muscles.
Vitamin K	Green leafy veggies Fish Liver Meat Eggs	It is required to create a protein that helps the bones, blood clotting, and metabolism.	Bruising and bleeding problems. Also, blood will take longer to clot.

Mineral	Food source	Function	Effect of not getting enough
Calcium	Milk Cheese Dairy foods Kale Ocra Spinach	Calcium keeps our bones and teeth strong. It’s what maintains its density. Not only that it also benefits our nerves and muscles.	It takes calcium from your bones resulting in loss of bone bass. This will also cause disorders.
Iron	Beans Lentils Baked potato Tofu Cashews Spinach Fortified cereals	It’s what’s needed for blood production, and we need blood to oxygen all over the body.	You won’t be able to produce enough red blood cells, also you will have a short of breath and may feel tired.
Potassium	Bananas Oranges Cantaloupe Apricots Grapefruit Raisins Dates Cooked spinach Cooked broccoli (Sweet) potatoes Mushrooms Cucumber	It makes sure your heartbeat stays regular, it also moves nutrients into cells. Also removes waste out of the cells.	Increase of blood pressure and risk of kidney stones. Diarrhea, heavy sweating.
Sodium	Salty food	It maintains the water inside and outside the body cells. It’s also important for our muscles and nerves.	Brain swelling causes headaches, comas, and even death.
Chloride	Tomatoes Celery Seaweed Lettuce Olives	It’s needed for the blood and it also maintains our blood pressure.	Constipation, increase in urine, Tired, and confusion.
Magnesium	Spinach Nuts Needs Whole grains	It benefits our muscles, nerves, and blood pressure regulation.	Nausea, fatigue, muscle cramps.