What are macronutrients?

Macronutrients consist of many essential nutrients. What are these components? Follow the article below with Soumaki to find out.

Overview of macronutrients

Macronutrients are important substances found in food and drinks. They help our bodies constantly regenerate energy to live and function. Without energy, our bodies will run out of "battery" and need to be constantly "recharged" (through daily meals).

Macronutrients are divided into 2 groups:

Energy-producing macronutrients: These are substances that create calories and affect our weight, heart rate, mood, etc.
Non-energy-producing macronutrients: These are substances that do not create calories but play a necessary role in maintaining life.

Energy-producing macronutrients

Macronutrients that produce energy (calories) include 3 types: protein, carbohydrates, and fat.

1. Protein

ELEMENTS	CONTENT
Structure	Protein (or amino acid) is a large molecule composed of one or more chains of amino acids linked together. Different sequences of amino acid chains will create different types of proteins
Classification	Simple protein: composed only of amino acids Complex protein: composed of amino acids and non-protein groups
Function	Protein makes up the components of living organisms and participates in metabolic processes, hormone exchanges, and acid-base balance
Food sources	Poultry and eggs, seafood, soybeans, various types of beans, nuts, milk and dairy products, protein drinks...
Advice	The general recommendation for protein intake is 10-35% of daily calories. Depending on age and body condition, individuals may require different levels of protein consumption. If a daily diet includes meat, fish, eggs, and milk, there is no need to worry about protein deficiency.

2. Carbohydrate

ELEMENTS	CONTENT
Structure	Carbohydrate are a nutrient that includes sugar, starch, and fiber. They are composed of three elements: H, O, C (hydrogen, oxygen, carbon)
Classification	Simple carbohydrates: sugars and sugar derivatives Complex carbohydrates: foods containing starch and fiber
Function	They provide the main source of energy for the body. Carbohydrates can be beneficial or harmful to the body depending on how they are consumed
Food sources	Simple carbohydrates: milk, beer, crystalline sugar, syrup, honey, sweet fruits, fast food... Complex carbohydrates: various vegetables, fruits, grains, wheat...
Advice	45-65% of daily calories should come from carbohydrates. Only up to 10% of daily calories should come from simple carbohydrates, and an increase in the consumption of complex carbohydrates is recommended.

3. Fat

ELEMENTS	CONTENT
Structure	Fat (or lipids) is composed of fatty acids and glycerol
Classification	Saturated fat: categorized as a bad type of fat; can increase cholesterol in the blood and cause diseases such as fatty liver and cardiovascular issues. Trans fat: also a bad type of fat, can increase overall cholesterol in the blood. Monounsaturated fat: categorized as a good type of fat, can help reduce cholesterol and arterial plaque. Polyunsaturated fat: similar to and even better than monounsaturated fat, can help reduce cholesterol and arterial plaque.
Function	It is a rich source of energy and can be stored for future use. It can absorb and transport fat-soluble vitamins. It also plays a role in endocrine, reproductive, and hormone-related activities
Food sources	Saturated fat: beef fat, pork fat, chicken skin, butter, cheese, cream; a small amount in coconut oil, palm oil... Trans fat: a small amount in animal fat, grass-fed milk, and various processed and fast foods... Monounsaturated fat: foods containing omega-9 (vegetable oil, various nuts/beans, avocado, olives...) Polyunsaturated fat: foods containing omega-3, omega-6 (various marine fish, leafy vegetables, legumes, various nuts...)
Advice	Recommended daily fat intake for adults: Total fat 18-25% of daily calories Saturated fat < 7% of daily calories Polyunsaturated fat ≤ 10% Monounsaturated fat < 20% Cholesterol < 200mg/day The recommended healthy fat intake ratio is: 4 omega-6 : 1 omega-3

Non-energy-producing macronutrients

There are two groups of non-energy producing nutrients:

1. Water

Water is an inorganic compound that is essential for the survival of humans and all living organisms on Earth. Water participates in the Earth's hydrosphere and exists as a solvent in most living organisms.

Although it is always present and around us every day, this nutrient is often overlooked. In addition, water also contains trace minerals, which although very small, can still have an impact on energy and health in the body.

Humans need about 2,500ml/day to ensure a healthy and regulated body. The body's water intake needs can vary depending on internal and external factors:

Internal factors: when the body is feverish/ill, during intense physical activity...

External factors: when the weather changes, during seasonal climate changes...

2. Fiber

There are two types of fiber: soluble fiber (which can be partially digested by gut bacteria) and insoluble fiber (which cannot be digested).

Almost all grains, fruits, vegetables, and seeds contain both types of fiber. Fiber is essential for the digestive system, helping to reduce the risk of constipation and diarrhea. It can also reduce the risk of colon cancer and support weight loss and body detoxification.

See more: Vitamins & minerals - essential nutrients for the body

Dietary recommendations for Vietnamese people

Below is a nutritional recommendation table for Vietnamese people compiled and updated by The Ministry of Health in 2015:

1. Recommended protein intake

2. Recommended carbohydrate intake

Note: Glucid is another name for carbohydrate

3. Recommended lipid intake

4. Recommended fiber intake

Conclusion

Information about macronutrients has been fully shared by Soumaki above. If you find this article useful, please continue to follow Soumaki for more high-quality nutritional knowledge.