Comprehensive List of Macro and Micronutrients in Foods

There are 3 categories of macronutrients, 4 categories of micronutrients, and 1 category of anti-nutrients consumed through the foods in our diet. These are further broken down into essential and non-essential.

Essential nutrients are those that our bodies cannot produce, thus making them essential to acquire from our diet.

Non-essential nutrients can be produced by the body or aren’t considered absolutely necessary, however, they are still an important back up to the body and have beneficial functional effects.

MACRONUTRIENTS

Amino Acids:

Building blocks of proteins
20 total of which 9 are essential: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine
As proteins, main functions include catalyzing virtually all chemical reactions in the body as enzymes and hormones, regulating gene expression, forming the major structural elements of cells and muscles, and regulating the immune system

Fatty Acids:

Building blocks of fats
Hundreds total of which 2 are essential: Omega-3 and Omega-6
As fats, main functions include forming the membrane of cell walls, producing energy, protecting organs, keeping the body warm, helping hormone production, and delivering fat soluble nutrients

Carbohydrates:

Sugars (simple carbohydrates) and starches/fibers (complex carbohydrates)
Hundreds total of which none are essential, yet are obviously extremely important toward building health
Main functions include energy production and storage, controlling blood glucose and insulin metabolism, participating in fat metabolism, and acting as food (fiber) for microorganisms in the intestinal tract

MICRONUTRIENTS

Vitamins:

13 total of which all are essential
A, B1 (thiamin), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folic acid), B12 (cobalamin), C, D2 /D3, E, and K1/K2
B’s and C are water soluble and needed in frequent small doses
A, D2/D3, E, K1/K2 are fat soluble and stored in cells so we need to consume enough but not too much
Vitamins have a wide range of functions such as supporting energy metabolism, nervous system function, immune system function, red blood cell production, synthesizing bone tissue, and many more

Minerals:

Hundreds total that are designated as either major or trace
Major minerals (also called macrominerals) are needed in large supply and include calcium, phosphorus, potassium, sulfur, sodium, chloride, and magnesium
Trace minerals (also called microminerals) and needed in small supply such as iron, zinc, iodine, selenium, cobalt, copper, manganese, and molybdenum
Minerals have widely different solubility levels, mostly insoluble, with some being slightly soluble in water however they do not require enzymatic digestion and are absorbed directly into the bloodstream
Minerals have a wide range of functions such as acting as building materials for bones, organs, blood cells, and hormones, influencing muscle contractions and nerve transmissions, and regulating the body’s water and electrolyte balance

Phytochemicals:

Biologically active plant compounds found in highest concentration in culinary and medicinal herbs
Thousands found in Nature and more are continually being discovered and identified
Examples include fibers, carotenoids, anthocyanins, flavonols, curcuminoids, phytosterols, and polysaccharides
Functions are specific to each compound such as microflora support, anti-microbial, anti-inflammatory, anti-oxidation, and many others

Mycochemicals:

Biologically active mushroom compounds found in culinary and medicinal mushrooms
Thousands found in Nature and more are continually being discovered and identified
Examples include glycosides, alkaloids, phenols, flavonoids, terpenoids, flavones, steroids, and polysaccharides
Functions are specific to each compound such as immune system regulation, antimicrobial, antioxidation, neuroprotection, and many others

ANTI-NUTRIENTS

Compounds in foods that limit nutrient absorption, especially certain minerals and amino acids
Examples include oxalates, phytates, tannins, saponins, lectins, goitrogens, and phytoestrogens
Processing foods correctly (such as pre-soaking, steaming, cooking, fermenting, etc.) reduces and neutralizes anti-nutrients

Okay, time to take this information and apply it in your diet.

Check out this blog post to learn tips on how to create your own personalized nutrient dense nutrition plan.

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