Macronutrients
Macronutrients
Role in normal health Sources Medical issues caused by a
deficiency
Carbohydrate Carbohydrates act as an - Bread Hypoglycemia- which causes
energy source for the body - Beans hunger, dizziness, confusion,
through fermentation (the - Milk difficulty speaking and anxiety.
process of generating energy - Pasta
from sugars) and they also Ketosis- this leads to mental
help control blood glucose and fatigue, bad breath, nausea,
insulin metabolism. headaches and pain or swelling
The body then burns fat to in the joints.
produce energy.
Protein Protein helps the body repair - Meats (Chicken, Pork, Kwashiorkor- loss of muscle
cells or make new ones; they Lamb, Turkey) mass, An enlarged tummy,
also help in the transportation - Nuts regular or long lasting infections,
of nutrients in the body. - Vegetables and Fruits failure to grow and tiredness.
- Yoghourts
Fats Fats have many functions - Vegetable oils (such Chronic Malnutrition- which
including; the store of energy in as olive, canola, causes reduced appetite,
the body, the absorption of sunflower, soy, and fatigue, often illness’ slow
vitamins A, D and E, hormone corn), nuts, seeds, and healing and lack of
production and they support cell fish. concentration.
growth.
Fibre Helps regulate the body's use - wholemeal bread, IBS- constipation, irritable bowel
of sugars, helping to keep wholegrain breakfast syndrome (IBS), diverticulitis,
hunger and blood sugar in cereals, brown pasta heart disease and some cancers
checK. or rice, fruit, (including bowel)
vegetables, peas,
beans, nuts, seeds
and potatoes with
skins.
Water Get rid of wastes through - Fruits and veg Dehydration- feeling thirsty, dark
urination, perspiration, and yellow, strong-smelling pee,
bowel movements. peeing less often than usual,
feeling dizzy or lightheaded,
feeling tired, a dry mouth, lips
and tongue, sunken eyes.
20
, Micronutrients
Micronutrients
Vitamin A (retinol + Helps form and maintain healthy - Tomatoes. Cystic fibrosis- recurring chest
beta carotene) teeth, skeletal and soft tissue, - Red bell pepper. infections, wheezing, coughing,
mucus membranes, and skin. - Cantaloupe shortness of breath and
- Mango. damage to the airways
- Beef liver. (bronchiectasis). Difficulty
- Fish oils. putting on weight and growing,
- Milk. yellowing of the skin and the
- Eggs. whites of the eyes (jaundice).
Diarrhoea, constipation, or
large, smelly poo.
Vitamin B1 (thiamine) Vitamin B1 helps release energy - Fortified breakfast Tachycardia- is the medical
from carbohydrates and plays a cereals.Pork. term for a heart rate over 100
role in muscle contraction and - Fish. beats a minute.
conduction of nerve signals. - Beans, lentils.
- Green peas.
- Enriched cereals,
breads, noodles, rice.
- Sunflower seeds.
- Yoghourt.
Vitamin B2 Vitamin B2 helps with body - Yoghourt. Riboflavin deficiency- Skin
(riboflavin) growth. It helps in red blood cell - Cheese. disorders, hyperemia and
production. It also aids in the - Eggs. edema of the mouth and throat,
release of energy from proteins. - Lean beef and pork. cheilosis (swollen, cracked
- Organ meats (beef lips), hair loss, reproductive
liver) problems, sore throat, itchy and
- Chicken breast. red
- Salmon.
Vitamin B3 (niacin) Vitamin B3 helps improve - Red meat: beef, beef Pellagra- Delusions or mental
circulation, and it has been liver, pork. confusion, Diarrhoea, fatigue,
shown to suppress - Poultry. Loss of appetite, Pain in
inflammation. - Fish. abdomen, Inflamed mucous
- Brown rice. membrane, Scaly skin sores,
- Fortified cereals and especially in sun-exposed
breads. areas of the skin.
- Nuts, seeds.
- Legumes.
- Bananas.
Vitamin B6 Vitamin B6 is important for - Beef liver. Anaemia- abnormalities,
normal brain development and - Tuna. dermatitis with cheilosis
for keeping the nervous system - Salmon. (scaling on the lips and cracks
and immune system healthy. - Fortified cereals. at the corners of the mouth)
- Chickpeas. and glossitis (swollen tongue),
- Poultry. depression and confusion, and
- Some vegetables and weakened immune function
fruits, especially dark
leafy greens, bananas,
papayas, oranges, and
cantaloupe.
Folic acid Folic acid is important for brain - Dark green leafy megaloblastic anaemia-a blood
function and mental and vegetables (turnip disorder that happens when
emotional health. It helps in the greens, spinach, your bone marrow produces
production of DNA, and is romaine lettuce, stem cells that make
especially important when cells asparagus, Brussels abnormally large red blood cells
and tissues are growing rapidly, sprouts, broccoli)
21
Macronutrients
Role in normal health Sources Medical issues caused by a
deficiency
Carbohydrate Carbohydrates act as an - Bread Hypoglycemia- which causes
energy source for the body - Beans hunger, dizziness, confusion,
through fermentation (the - Milk difficulty speaking and anxiety.
process of generating energy - Pasta
from sugars) and they also Ketosis- this leads to mental
help control blood glucose and fatigue, bad breath, nausea,
insulin metabolism. headaches and pain or swelling
The body then burns fat to in the joints.
produce energy.
Protein Protein helps the body repair - Meats (Chicken, Pork, Kwashiorkor- loss of muscle
cells or make new ones; they Lamb, Turkey) mass, An enlarged tummy,
also help in the transportation - Nuts regular or long lasting infections,
of nutrients in the body. - Vegetables and Fruits failure to grow and tiredness.
- Yoghourts
Fats Fats have many functions - Vegetable oils (such Chronic Malnutrition- which
including; the store of energy in as olive, canola, causes reduced appetite,
the body, the absorption of sunflower, soy, and fatigue, often illness’ slow
vitamins A, D and E, hormone corn), nuts, seeds, and healing and lack of
production and they support cell fish. concentration.
growth.
Fibre Helps regulate the body's use - wholemeal bread, IBS- constipation, irritable bowel
of sugars, helping to keep wholegrain breakfast syndrome (IBS), diverticulitis,
hunger and blood sugar in cereals, brown pasta heart disease and some cancers
checK. or rice, fruit, (including bowel)
vegetables, peas,
beans, nuts, seeds
and potatoes with
skins.
Water Get rid of wastes through - Fruits and veg Dehydration- feeling thirsty, dark
urination, perspiration, and yellow, strong-smelling pee,
bowel movements. peeing less often than usual,
feeling dizzy or lightheaded,
feeling tired, a dry mouth, lips
and tongue, sunken eyes.
20
, Micronutrients
Micronutrients
Vitamin A (retinol + Helps form and maintain healthy - Tomatoes. Cystic fibrosis- recurring chest
beta carotene) teeth, skeletal and soft tissue, - Red bell pepper. infections, wheezing, coughing,
mucus membranes, and skin. - Cantaloupe shortness of breath and
- Mango. damage to the airways
- Beef liver. (bronchiectasis). Difficulty
- Fish oils. putting on weight and growing,
- Milk. yellowing of the skin and the
- Eggs. whites of the eyes (jaundice).
Diarrhoea, constipation, or
large, smelly poo.
Vitamin B1 (thiamine) Vitamin B1 helps release energy - Fortified breakfast Tachycardia- is the medical
from carbohydrates and plays a cereals.Pork. term for a heart rate over 100
role in muscle contraction and - Fish. beats a minute.
conduction of nerve signals. - Beans, lentils.
- Green peas.
- Enriched cereals,
breads, noodles, rice.
- Sunflower seeds.
- Yoghourt.
Vitamin B2 Vitamin B2 helps with body - Yoghourt. Riboflavin deficiency- Skin
(riboflavin) growth. It helps in red blood cell - Cheese. disorders, hyperemia and
production. It also aids in the - Eggs. edema of the mouth and throat,
release of energy from proteins. - Lean beef and pork. cheilosis (swollen, cracked
- Organ meats (beef lips), hair loss, reproductive
liver) problems, sore throat, itchy and
- Chicken breast. red
- Salmon.
Vitamin B3 (niacin) Vitamin B3 helps improve - Red meat: beef, beef Pellagra- Delusions or mental
circulation, and it has been liver, pork. confusion, Diarrhoea, fatigue,
shown to suppress - Poultry. Loss of appetite, Pain in
inflammation. - Fish. abdomen, Inflamed mucous
- Brown rice. membrane, Scaly skin sores,
- Fortified cereals and especially in sun-exposed
breads. areas of the skin.
- Nuts, seeds.
- Legumes.
- Bananas.
Vitamin B6 Vitamin B6 is important for - Beef liver. Anaemia- abnormalities,
normal brain development and - Tuna. dermatitis with cheilosis
for keeping the nervous system - Salmon. (scaling on the lips and cracks
and immune system healthy. - Fortified cereals. at the corners of the mouth)
- Chickpeas. and glossitis (swollen tongue),
- Poultry. depression and confusion, and
- Some vegetables and weakened immune function
fruits, especially dark
leafy greens, bananas,
papayas, oranges, and
cantaloupe.
Folic acid Folic acid is important for brain - Dark green leafy megaloblastic anaemia-a blood
function and mental and vegetables (turnip disorder that happens when
emotional health. It helps in the greens, spinach, your bone marrow produces
production of DNA, and is romaine lettuce, stem cells that make
especially important when cells asparagus, Brussels abnormally large red blood cells
and tissues are growing rapidly, sprouts, broccoli)
21
