Sources, Functions And Uses Of Micronutrients And Macronutrients In Our Diets

Sources, functions and uses of micronutrients and macronutrients in our diets

LO1a

Macronutrients and micronutrients are chemicals, which are needed by the body in order to provide proper physiological function. Both macro and micronutrients can be directly obtained from food sources, although the quantities in which they are needed differ significantly.

Macronutrients are chemicals, which are needed, in much larger quantities and examples would include water, lipids, proteins and carbohydrates. Macronutrients can be found in most of our staple foods such as meat, grain and fresh produce such as fruits and eggs. For example protein can be found in the albumin (white) of eggs.

Type of Macronutrient

Food sources

Carbohydrates

Whole grain, fruits, vegetables, bread, pulses

Proteins

Eggs, meat, milk, fish

Lipids

Nuts, avocados, some fish, egg yolk

Water

Many food and drinks contain water

Micronutrients are chemicals, which are needed in smaller amounts and some examples would include trace elements, vitamins, minerals and antioxidants. Micronutrients can be found in fresh fruits and vegetables.

*Table showing the four types of macronutrients needed by the body and where they can be sourced

Type of Micronutrient

Types of Micronutrient

Food sources

Vitamins

Vitamin C (water soluble)

Oranges, broccoli, peppers

Vitamin B12 (water soluble)

Beef, fish, eggs

Vitamin E (fat soluble)

Nuts, Avocados

Minerals

Calcium

Milk, yoghurt

Sodium

Table salt, soy sauce, sea water

Potassium

Meats, Spinach, apricots

Trace elements (microminerals)

Iron

Red meats, liver, fish, spinach, fortified cereals

Zinc

Meat, shellfish, dairy products

Antioxidants

Superoxide dismutase

Wheat, corn, soy & melons

Catalase

*Table showing various types of micronutrients needed by the body and where they can be sourced

Identify types of Carbohydrates, Proteins and Lipids and evaluate the sources

Macronutrients

Type of macronutrient

Food sources

Carbohydrates

Starches

Potatoes, rice, peas

Sugars

Naturally occurring fruits, milk

Added processed syrups, cakes

Dietary fibres

Legumes, whole grain, apples

Proteins

Plants based

Beans, lentils, nuts

Poultry & seafood

Chicken, turkey & sardines, salmon

Diary products

Cheese, egg whites

Lipids

Saturated

Meat, coconut milk

Unsaturated

Dairy products

Evaluate sources of Carbohydrates, Proteins and Lipids

Carbohydrates are basically compounds of carbon, hydrogen and oxygen and can be classified dependent on their molecular size. Types of carbohydrates include simple and complex. Carbohydrates can be found in many starch and sugar containing food sources such as sweeteners, whole grain and vegetables carbohydrates in the diet are essential as they are the most important energy provider accounting for around 45-65% of our total calorific intake.

Proteins are the second major category for energy source for our bodies proteins are made up of amino acids and are needed for many functions such as growth and maintenance. There are two types of amino acids, essential and non-essential amino acids. Proteins are also essential for enzymes, hormones and antibodies. 10-35% of our energy comes from proteins and is required for a healthy balanced diet.

Lipids are oils and fats, oils are unsaturated and fats are saturated and are an important energy provider accounting for around 20-35% of our total calorific intake. There are different types of lipids such as simple lipids and compound lipids. Simple lipids include triglycerides (fats and oils) and waxes (beeswax). Compound lipids include phospholipids, glycolipids, steroids and cholesterol.

Evaluate sources of Vitamins, Minerals and Antioxidants

Vitamins are micronutrients, which are important as they help with growth and development by encouraging cellular functions and activity such as metabolism, digestion and also immunity. For example 60mg of vitamin C is the recommended daily to help maintain tissue metabolism. Vitamin C can be found in many citrus fruits and in raw green vegetables. Deficiencies in vitamin c can lead to a disease known as scurvy. Another example of an essential vitamin would be vitamin B₂ also known as riboflavin. 1.7mg of riboflavin is required daily and can be obtained from milk, eggs and leafy vegetable. Riboflavin is essential in the electron transport chain and deficiencies can lead to visual problems and skin fissures.

Minerals are micronutrients, which are important for three main purposes these include building strong bones and teeth, for converting food into energy and for controlling bodily fluids (in and out of cells). For example the mineral calcium, which is found in milk, is essential for strong bones. Also the mineral iron found in green leafy vegetables is essential for oxygen transportation in the body.

Antioxidants are micronutrients, which are thought to fight of free radicals in the body and protect cells. They do this by preventing the natural process of oxidation. Some types of antioxidant are polyphenols, which are small antioxidants, and also flavonoids, which are a larger class of antioxidants. The primary source of antioxidants can be found in plants although some mineral antioxidants such as manganese can be found in meat and seafood in small amounts.

Uses and functions of Carbohydrates, Proteins and Lipids in the body

Carbohydrates

Starch starts chemical digestion in the mouth by an enzyme called amylase, which is found in saliva and then carries on in the small intestine and pancreatic amylase breaks it down into oligosaccharides. Simple sugars also known as monosaccharide s bond together to form polysaccharides, which are complex carbohydrates, this bond is known as a saccharide bond. Carbohydrates are the body s main source of energy as carbohydrates are easily utilized by all the tissues and cells to provide energy. They are stored in muscles and the liver for later use. Fibre is another type of carbohydrate but cannot be easily digested. These carbohydrates move through the intestinal tract helping to remove other waste.

Proteins

Once protein is consumed an enzyme in the stomach named pepsin which is activated by hydrochloric acid which is also found in the stomach, enables the protein to be broken down into smaller molecules called peptides which are then broken down into amino acids and are ultimately absorbed. Proteins are essential for growth, repair, immunity function, hormone and enzyme synthesis and also energy when carbohydrates are not available. They play a major role in transmitting signals between cells and transporting molecules. Proteins also have other uses such as regulating the chromosome structure during cell division (DNA associated protein). When proteins are broken down into amino acids, these amino acids are used in the protein synthesis process whereby specific proteins are produced and utilized as a hormone or enzyme for example. There are many other different types of proteins some include transport proteins, structural protein, contractile protein and antibodies.

Lipids

Lipids are first emulsified by bile produced by the liver and then they are further broken down into glycerol and fatty acids by pancreatic lipase. In the body lipids can take the form of fatty acids, phospholipids and cholesterol. Fatty acids play a role in energy storage and they also provide an insulation layer for skin and organs. Phospholipids are just chains of fatty acids and are used by the body to form cell membranes. Cholesterol can be taken in by the diet and is also produced by the liver. Cholesterol is used in the body to produce hormones such as testosterone, progesterone and estrogen and also to aid in the process of the body producing its own vitamin D.

Importance of Vitamins, Minerals and Antioxidants in good health

Micronutrient such as vitamins, minerals and antioxidant are vital for the regulation and maintenance of the body. They play various roles within the body and also work together to provide proper health and bodily functions.

Vitamins are organic vital substances, which allow normal bodily functions such as metabolism, immunity, and also aids in digestion. Vitamins also allow growth and development of the body. There are thirteen essential vitamins, which are all needed by the body some include vitamin A, C, D, E and B and K vitamins such as folate and riboflavin.

Minerals are inorganic elements, which very important for a good health as different elements provide various functions and benefits to the body. There are two types of minerals needed by the body microminerals (trace minerals), which are needed in trace amounts, and macrominerals, which are needed in larger amounts. The absence of minerals in the diet can les to many problems such as improper fluid balance, unhealthy teeth and bones and also stunted growth.

Antioxidants are compounds that can be found in many foods, they help fight the natural chemical reaction of oxidation, which causes damage to cells. Free radicals are atoms with odd numbers of electrons on their outer most shell making them highly unstable, they are formed due to the trigger of oxygen and the formation of free radicals are accelerated by factors such as smoking and drinking alcohol. Antioxidants have proved to effectively prevent oxidation induced protein damage, studies show that oxidation induced damage to oligodendrocyte cells can be prevented by use of antioxidants (Ernst A, e. 2015).

Role of water in the body

Water is essential for life and has many vital roles within the body such as maintaining body temperature and transporting nutrient and oxygen to cells. Water also acts as a medium for nutrients and other minerals to be dissolved in allowing easy accessibility for cells. Water has many uses in the body such as use as a solvent, a transporter, for electrolyte balance, for pH and temperature regulation. The body is made up of approximately 50-60% of water. Tissues such as the heart contain 79%, the brain contains 75% water and the blood contains 83% water (People.chem.duke.edu, 2015).

Here is one example of the importance of water in maintaining and regulating body pH if our body deviates out of the normal pH range of around 7.4 a reaction takes place in the blood in order to adjust the pH back to its optimal value.

CO₂ + H₂O H₂CO₃ H⁺ + HCO₃^-

The reaction above occurs if the body pH gets too high whereby there are less H⁺ ions.

If the body pH deviates under the normal range the reaction shifts to the left allowing hydrogen ions to be used up thus forming carbon dioxide and water and ultimately raising the pH back to normal range. When body pH raises above the normal range the reaction shifts to the right allowing more hydrogen ions to be formed and ultimately lowering the pH to the normal range. The above reaction is in equilibrium and shifts from left and right in order to maintain the pH.

Nutrition content analysis (using table 1&2 provided)

Readymade baby food -versus- Homemade baby food

Comparison 1 Meat ready made versus homemade

Type of food

Energy (kJ)

Protein (g)

Sugars (g)

Iron (mg)

Calcium (mg)

Sodium (g)

Ready made (meat)

278

3.1

2.0

0.08

20

0.05

Homemade (meat)

494

6.7

2.7

1.0

28

0.04

*All nutritional values are respective of 100g portion sizes [(Data from Nhs.uk 2013)]

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Readymade food (meat) has 278kJ of energy, which is low in comparison to home made food (meat), which has 494kJ of energy per 100g portions. The homemade food (meat) also contains 3.6g of more protein, 0.7g more sugars, 0.2mg more of iron and 8mg more calcium per 100g of food. In this case the homemade food contained 10mg less sodium than readymade food. These figures indicate that homemade baby food is much more nutritious than readymade food in terms of macronutrients such as sugary carbohydrates and proteins and also more nutritious in terms of micronutrients such as iron and calcium.

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Comparison 2 Vegetarian ready made versus homemade

Type of food	Energy (kJ)	Protein (g)	Sugars (g)	Iron (mg)	Calcium (mg)	Sodium (g)
Ready made (vegetarian)	267	2.6	2.7	0.7	48	0.05
Homemade (vegetarian)	511	4.0	2.8	0.44	97	0.09

*All nutritional values are respective of 100g portion sizes lt;/span>[(Data from lt;/span>Nhs.uk 2013)]

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Readymade food (vegetarian) has 267kJ of energy, which again is low in comparison to home made food (vegetarian), which has 511kJ of energy per 100g portions. The homemade food (vegetarian) also contains 1.4g more protein, 0.1g more sugars and 49mg more calcium per 100g of food. In this case the homemade food contains 0.26mg less iron and 40mg more sodium. These figures indicate that homemade baby food is more nutritious in terms of macronutrients such as sugary carbohydrates and proteins than readymade food but has less micronutrients such as iron.

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Comparison 3 Sweet ready made versus homemade

Type of food	Energy (kJ)	Protein (g)	Sugars (g)	Iron (mg)	Calcium (mg)	Sodium (g)
Ready made (sweet)	318	1.5	10.3	0.4	49	0.03
Homemade (sweet)	315	2.2	9.7	0.2	71	0.04

*All nutritional values are respective of 100g portion sizes lt;/span>[(Data from lt;/span>Nhs.uk 2013)]

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Readymade food (sweet) has 318kJ of energy, which is very similar in comparison to home made food (sweet), which has 315kJ of energy per 100g portions. The homemade food (sweet) contains 0.7g more protein and 22mg more calcium. However the readymade food (sweet) contains 0.6g more sugary carbohydrates, 0.2mg more iron and 10mg less sodium per 100g portions. These figures indicate that sweet homemade and readymade baby foods are similar in terms of nutritional content. Both the readymade and homemade food contains vital macro and micronutrients needed.

Product analysis in terms of nutritional value, design and packaging

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Heinz fruity medley custard (4 x 100g)

Nutrition values

Typical values	Apples (47%), Banana (25%), Peach (20%), Whole milk powder (4%), Corn flour, Concentrated Orange juice, Concentrated Lemon juice. Concentrated Vitamin C. " v:shapes="Text_x0020_Box_x0020_2">Per 100g (1 pot)
Energy	354kJ/84kcal
Fat	1.3
-of which saturates	0.7
Carbohydrates	15.5
- of which sugars	13.4
Fibre	1.8
Protein	1.7
Salt	Trace
Sodium	Trace
Vitamin C	15mg (60%)

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The product is produced for and targeted at babies of age 4-36month as it states on the packaging. The product is a desert course that promises locked in goodness and includes 2 of the 5 portions of fruit and vegetables required in a day. It contains vitamin C, which helps to support a healthy immune system and only contains natural occurring sugars. The product also contains no artificial colours, preservatives or flavours. The product is also gluten free, with no added egg and is suitable for vegetarians. Allergy advice contains milk.

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The product contains 354kJ of energy per 100g (1pot), this is sufficient for a desert course as this course is designed to be eaten after a main course meal such a dinner course which itself will contain vital energy contributions. RDA of vitamin C for children aged 0-12 month is 40-50mg this means that eating one pot (100g) will account for under 50% of vitamin C needed and will need to be sourced from other foods. RDA of vitamin C for children aged 12-36month is 15mg this means the total amount of vitamin C required in one day will be obtained from one pot (100g) of this product(Healthsupplementsnutritionalguide.com, 2015).

This product contains trace amounts of salt and sodium which is an advantage as all other food contain salt and RDA are easily exceeded due to salt contained in foods.

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The bulk of the product (92%) is consistent of fruits apple, banana and peach. Much of the nutritional values such as carbohydrates (115.5g) and fibre (1.8) comes from these fruits and fruit concentrated juices (orange and lemon) which in turn also is a large part of the energy obtained from 100g. The protein (1.7g) and fat (1.3g) comes from the whole milk powder. Ingredients include are all natural although the concentrated juices and Vitamin C has been added for increased shelf life (preservation), production efficiency, suitability and added nutritional value. This product includes both macronutrient such as carbohydrates (starches, sugars and also dietary fibre), proteins and lipids and also micronutrient such as vitamin C and also traces amounts of salt and sodium.

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The packaging is attractive and appealing to the buyer as it contains good and factual information about the product. The packaging design is appealing as it has vibrant and fresh colours allowing the consumer to be drawn in. Most of the packaging (card sleeve and plastic pots) is recyclable as stated on the label. This is an advantage to the product as it appeals to individuals whom are considerate about the environment. The labelling on the product is good as it is easy to understand and contains all the information required by health and food authorities such as ingredients, nutritional values and allergy advice. This information is essential on consumable product as it gives n indication to whether the product is a good choice to a nutritious and healthy balanced diet.

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My analysis

This product is a good choice for a desert course for a 4-36month old as it contains 92% fruits of which are apples, bananas and peaches and make up two of our five a day of recommended portions of fruit and vegetables. The 15mg of added vitamin C account for 60% of the RDA of a child therefore another 40% should be obtained from a different source. There is trace salt and sodium, which is a benefit as salt is needed but is consumed in many other products and can sometimes lead to increased consumptions which untimely is not beneficial to the body.

For a child aged from 4-36months, 700 to 1350 energy (kcal) is required lt;/span>(Nutrition.com.sg, 2014). lt;/span>This product (100g or 1 pot) provides 354kJ of energy. Much of this energy is made up of carbohydrates as it contains 15.5g. This indicates that this product is a high-energy product as it contains carbohydrates in larger amount in comparison to fats and proteins. In order to gain the recommended daily requirements of calories for a 1 year old, another 800kJ approx. of energy should be obtained from other food sources such as milk, cereals and fruits.

This product contains both macronutrient and micronutrients (Nutrition.com.sg 2014). This product can be used in conjunction with milk and other solid baby food in order to provide the daily calorific requirements.

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D1 #150 Analysis of nutritional content in breast milk, formula milk and various readymade foods (use table 1&2)

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Food type	Energy (kJ)	Proteins (g)	Carbohydrates (g)	Fat (g)	Iron (mg)	Calcium (mg)	Sodium (g)
Breast milk	283	1.6	6.2 (sugar)	4.1	0.07	21.6	0.02
Formula milk	281.3	1.4	7.6 (sugar)	3.4	0.80	56.6	0.02
Readymade food (meat)	278	3.1	2.0 (sugar)	/	0.80	20	0.05
Readymade food (vegetarian)	267	2.6	2.7	/	0.70	48	0.05
Readymade food (sweet)	318	1.5	10.3	/	0.40	49	0.03

*All nutritional values are respective of 100g portion sizes lt;/span>[(Data from lt;/span>Nhs.uk 2013)]

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From the table above we can see that breast milk and formula milk are very similar in terms of energy content as they only differ by 1.7 kJ, giving breast milk a higher energy content per 100g. Breast milk also contains a 0.2g increased amount of protein and 0.7g more fats than formula milk. However formula milk contains higher amounts of iron and calcium, this is due to fortification of the formula milk allowing it to contain increased quantities of micronutrients. For infants aged 0-6months 9.1g of protein is required daily, 100g of breast milk provides 1.6g so the further 7.5g would have to be supplied by further feedings of either breast or formula milk. Approximately 500g (500ml) of breast milk would have to be drunk in order to reach the RDA of protein. For children aged 6 month upwards to aged protein rich solid foods should supplement break milk as macronutrient and micronutrient requirements increase. Introducing solid foods allows RDA to be reached to allow proper growth and development whilst still in taking macronutrients and micronutrients from needed breast, formula or cows milk (at age 18-24 months).

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When comparing breast and formula milk with readymade food we can see that readymade sweet food has a much higher energy content of 318kJ in comparison to all other food sources in the above table. This is due to the readymade sweet course containing high amounts (10.3g) of sugary carbohydrates. When choosing a food source with high energy, it is also essential to analyse the respective nutritional data. Although sweet readymade food contains the highest amount of energy it also contains a high amount of carbohydrates in comparison to other essential macronutrients such as proteins.

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Readymade sweet food contains highest energy content with 318kJ and readymade vegetarian contains the lowest energy content with just 267kJ. However readymade vegetarian food contains 1.1g more protein, 0.30mg more iron and 0.02g more sodium per 100g than readymade sweet food. This indicates that readymade vegetarian food is more nutritious overall that readymade sweet food.

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When comparing readymade vegetarian food with readymade meat food we can see that meat has a higher energy content of 278kJ (11kJ more than vegetarian) and a higher protein content of 3.1g compared to vegetarian s protein content of 2.6g. Readymade meat food also contains 0.10mg more iron but 28mg less calcium per 100g portions.

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For a child aged 1years typical guidelines recommend that 60-95g of carbohydrates should be consumed per day, 31-30g of fat should be consumed per day and 9.1-11g of protein should be consumed per day (amounts slightly vary depending on gender and special health requirements). For example in order for a child of 1 year to have a sustained amount of energy through out the day and to be well nourished they must have (*approx. guidelines) 250ml of formula milk (containing 3.5g protein, 19g carbohydrates and 8.5g of fats in total 250ml) in the morning with the addition of a breakfast meal 100g (containing approx. similar values that the readymade sweet course (1.5g protein, 10.3g carbohydrate and 0g of fat per 100ml). After this another 100ml bottle of formula milk containing 1.4g proteins, 7.6g carbohydrates and 3.4g of fats in total 100ml should be given during the day for lunch. After this a solid food such as readymade vegetarian dish should be given to the child containing 2.6g proteins, 2.7g carbohydrate and 0g fats per 100g portion. Finally before bedtime another 250ml bottle of formula milk should be given to the child hosting the same nutritional values of 3.5g proteins, 19g carbohydrates and 8.5g of fats in total 250ml. From all the above food sources being consumed the total protein will calculate to 12.1g, total carbohydrates will calculate to 58.6g and total fats will calculate to 20.4g. As we can see the amount consumed is sufficient enough to provide the required amounts of protein and carbohydrate but fats are still needed (approx. 10g more). Additional snacks can be consumed during the day such as fruits, cereal bars and baby risk in order to boost the fat intake up to the required amounts.

It is essential that children and babies get their required amounts of both macronutrients and micronutrients, as it is paramount for growth and development. Protein is essential for an infant s development, growth and immunity. Under nourishment in protein can result in many problems such as weaken the heart, immunity problems and decreases energy. It is essential that RDA of all macro and micronutrients as obtained through the diet in order to have an efficiently functioning body system. Acceptable macronutrient distribution range (AMDR) can be described as the range of intake for a specific energy source that can also be associated with reduced risk of disease whilst still providing the intake of essential nutrients. Over consumption in excess of AMDR risks the potential of increasing diseases.

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All food sources compared above contains sufficient amounts of macronutrient and micronutrients required for a balanced diet. In order to slowly wean a child off formula or breast milk onto solid food it is important to slowly introduce spoonable foods. In order to have a balanced, well-adjusted sensible diet it is advised to alternate the types of spoonable foods given. For example just because the readymade sweet food contains high amounts of energy, it is not recommended to just feed a child on this food source. My recommendations would be to slowly introduce homemade foods in conjunction with either formula or breast milk or then progress to just solid foods. It is also important that all food types are provided so for example meat should be eaten once or twice maximum a week and vegetable dishes should be included every other day. Although many plant food contain incomplete proteins certain combinations make up the essential amino acids required by children so it is vital plant based meals are included. Protein is essential for an infant s development, growth and immunity. Under nourishment in protein can result in many problems such as weaken the heart and lungs and also lead to immunity problems. Malnutrition of the vital macronutrients and micronutrients found in foods can lead to many health risks and problems as well as the over consumption of the same food source can cause health risks and problems such as obesity and heart problems. A healthy balance of all food types in conjunction with meeting all daily allowances with regular exercise can significantly improve the health, fitness and well being of an individual and it is important to maintain a balanced diet comprising of all the essential macronutrients and micronutrients.

References

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Ernst A, e. (2015). Antioxidants effectively prevent oxidation-induced protein damage i... - PubMed - NCBI. [online] Ncbi.nlm.nih.gov. Available at: http://www.ncbi.nlm.nih.gov/pubmed/14678784 [Accessed 14 Jan. 2015].

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Healthsupplementsnutritionalguide.com, (2015). Recommended DailyAllowances :: RDA Chart | RDA Table. [online] Available at: http://www.healthsupplementsnutritionalguide.com/recommended-daily-allowances.html [Accessed 21 Jan. 2015].

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Mayoclinic.org, (2015). Carbohydrates: How carbs fit into a healthy diet - Mayo Clinic. [online]

Mayoclinic.org. Available at: http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/carbohydrates/art-20045705 [Accessed 14 Jan. 2015].

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NHS Choices, (2015). Food labelling - Live Well - NHS Choices. [online] Nhs.uk. Available at: http://www.nhs.uk/Livewell/Goodfood/Pages/food-labelling.aspx [Accessed 14 Jan. 2015].

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Nhs.uk, (2013). Are baby weaning foods `less nutritious` than fresh food? - Health News - NHS Choices. [online] Nhs.uk. Available at: http://www.nhs.uk/news/2013/09September/Pages/baby-weaning-solid-foods-less-nutrititious-than-home-cooked-baby-food.aspx [Accessed 14 Jan. 2015].

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Nlm.nih.gov, (2015). Carbohydrates: MedlinePlus. [online] Nlm.nih.gov. Available at: http://www.nlm.nih.gov/medlineplus/carbohydrates.html [Accessed 14 Jan. 2015].

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Nlm.nih.gov, (2015). National Library of Medicine - National Institutes of Health. [online] Nlm.nih.gov. Available at: http://Nlm.nih.gov [Accessed 14 Jan. 2015].

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Nutrition.com.sg, (2014). Nutrition.com.sg - Healthy Eating - Recommended Dietary Allowances - Children. [online] Available at: http://www.nutrition.com.sg/he/herda-chd.asp [Accessed 26 Nov. 2014].

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People.chem.duke.edu, (2015). Cruising Chemistry - How is Water Purified?. [online] People.chem.duke.edu. Available at: http://people.chem.d