Fynding Balance: Macronutrients vs. Micronutrients: Do We Need Both for Good Health?

The White House challenged stakeholders across the United States to join them in specific commitments to help end hunger and reduce diet-related diseases by 2030. As part of Nature’s Fynd’s commitment, we pledged to empower consumers to make healthier choices through an educational blog series named “Fynding Balance with Nutrition Basics.” We aim to give people free and vetted information that enables our community to make healthy choices.

What do your fitness friends mean when they talk about “counting macros,” and do you really need them to be healthy? Is a micronutrient just a smaller version of a macronutrient? What’s the difference between a micro and a macro, anyway? Well friends, to get these questions answered, you’ve come to the right place. In this first blog in our series on the fundamentals of nutrition called “Fynding Balance with Nutrition Basics,” we’re giving you all the delicious details on macronutrients and micronutrients.

Macronutrients and Micronutrients: The Basics of Nutrition

When it comes to understanding what the body needs from a nutritional perspective, macronutrients and micronutrients (also referred to as “macros” and “micros”) are the real MVPs. Think of macronutrients as the main characters in your favorite series and micronutrients as the supporting actors. Both are vital for a great show, right?

So, what are their main differences? Macronutrients consist mainly of carbohydrates, proteins (which include our fungi-based protein, Fy™), and fats to provide the body with energy.¹ We need them in relatively large quantities to thrive. Micronutrients, on the other hand, consist of vitamins and minerals, and although equally important—the body needs them in much smaller amounts.¹ Craving more? Grab your forks—let’s dig into specifics.

Macros

Carbohydrates, proteins, and fats are the main types of macronutrients in food. Aptly named, macronutrients at the cellular level are made up of macromolecules, meaning they are, well, large in size.² Since macro foods provide the bulk of energy (measured in calories) in the diet, consuming adequate amounts is crucial to support life.¹ Main character energy! Let’s break it down:

Carbohydrates: Often unfairly blamed for things they didn’t do, carbohydrates are made up of sugars, starches, and fiber and are your body’s best friend regarding quick energy.¹ They are swiftly and efficiently broken down into glucose after consumption, which is your brain and muscles’ vital energy source.¹ Carbohydrates can be further broken down into two categories to better understand their versatility. Complex carbohydrates, found in foods like whole grains, take longer to digest and, thus, provide a sustained energy source, while simple carbohydrates, often in the form of added sugars in processed foods, offer quick but shorter-lived bursts of energy.¹
Proteins: Proteins are like the architects of the body. They’re responsible for constructing, repairing, and maintaining the vast infrastructure of your cells, tissues, and organs. They are made up of amino acids (the building blocks of life) and are needed for hormone production, immunity, muscle growth, energy levels, and more.³ Dietary protein sources traditionally included animal, but plant and fungi-based sources, such as Fy Protein, are becoming increasingly common.
Fats: Fun fact— your brain is more than 60% fat!⁴ So, it makes sense that it relies on dietary fat for various essential functions. Fats are not only a significant source of energy, but they play a vital role in the absorption of fat-soluble vitamins (which are micronutrients—more on this later). They also serve as precursors for important signaling molecules and hormones and are essential for cell membrane integrity. Like carbohydrates, fats can be categorized into saturated, unsaturated, and trans fats.⁵ Sources of dietary fats include oils, nuts, seeds, and avocado. And for any of our flexitarian friends, you will also find dietary fats in animal-based foods like butter.

While the three main macronutrients provide nearly all of the body’s needed calories, the number of calories per macro type differs—one gram of fat provides nine calories, while one gram of carbohydrate or protein provides four calories.¹ This is why foods high in fat may seem more filling than other foods—think nuts or avocado—as they pack more energy with each bite.

Micros

As their name suggests, micronutrients are small molecules required in minuscule quantities compared to macronutrients.¹ These tiny but mighty compounds support many physiological functions, from disease prevention to proper growth and development.⁶ Micros can be divided into two main groups—vitamins and minerals. Let’s define these extraordinary compounds and discuss examples of their roles in human health.

Vitamins: Vitamins are organic compounds required in trace amounts that serve as essential cofactors (supporting actors) in various metabolic reactions (scenes).⁷ There are 13 essential vitamins, each with a specific function in the body, and can be broken down into fat-soluble and water-soluble categories. Fat-soluble vitamins require a fat source for absorption, while water-soluble vitamins only require water. Some examples include:
- Vitamins A, C, and E: These antioxidants protect cells from damage caused by free radicals. They also play roles in immune support, skin health, and vision. Many fruits and veggies are rich in vitamins A and C, while vitamin E can be found in nuts and seeds.⁷
- B Complex Vitamins: These include a group of vitamins, such as B1 (thiamine), B2 (riboflavin), and B3 (niacin), which are essential for energy production. B‑vitamins are also vital for brain health, nerve function, and the formation of red blood cells.⁸
- Vitamin D: The “sunshine vitamin” is crucial for bone health, as it aids in calcium absorption. Vitamin D also plays a role in immune support and mood regulation.⁹

Minerals: Minerals are key for a myriad of physiological processes, from maintaining bone health to ensuring proper nerve function.¹⁰ Just like vitamins, there are 13 essential minerals we need to consume through food to maintain proper health, and they too can be broken down into two categories: major minerals and trace minerals. A few examples include:
- Iron: Required for the formation of red blood cells, iron ensures proper oxygen transport throughout the body and supports overall energy metabolism. Iron-rich plant sources include legumes, tofu, leafy greens, and molasses.¹¹
- Calcium: Not only is it important for a healthy smile, but calcium is vital for bone health, muscle contraction, and nerve transmission.¹² Fortified plant milks, orange juice, tofu, leafy greens, and soybeans are examples of calcium-rich foods.
- Selenium: Acting as an antioxidant to support the immune system, selenium also supports the thyroid and helps produce DNA.¹³ Brazil nuts, sunflower seeds, mushrooms, and grown rice contain selenium. Fun fact: just one Brazil nut contains more than the daily recommended dietary intake of selenium!¹⁴

Tips For Achieving a Balanced Diet

Achieving a balanced diet that prioritizes macro and micronutrients is fundamental to your overall health because these two types of nutrients work synergistically. In other words, together, the main characters and supporting actors make one really great show. Macronutrients provide the body with the raw materials and energy for physiological processes, while micronutrients act as coenzymes and cofactors that enable these processes to occur efficiently. For example, carbohydrates are broken down into glucose for energy, which is used by the cells for fuel. Certain B vitamins are essential for converting this glucose into cell energy by acting as coenzymes in such conversion pathways. One without the other would be like Scooby without Shaggy; Holmes without Watson; Mario without Luigi, if you will.

So, how can you ensure you’re getting the right mix of nutrients? Here are a few tips that might help, and we promise—no macro tracking required!

Prioritize a varied, whole-food diet: It may sound simple, but eating a variety of foods from differing food groups is a great way to ensure you’re consuming adequate micro and macronutrients. Try new recipes and snacks, change up your usual take-out order, and explore new sections of the grocery store each time you go. Feed your curiosity!
Consider any major food groups you may avoid: Personal health goals and conditions can significantly influence food choices and habits. From vegan or vegetarian diets to athletic performance to food allergies and beyond, there are countless reasons why you might be temporarily or permanently avoiding certain food groups. In these cases, supplementation may be necessary to ensure you’re getting all the micronutrients your body needs to thrive.¹⁵
Consult a Registered Dietitian: Seeing a Registered Dietitian is a great way to ensure you’re getting the right mix of micro and macronutrients, especially if you follow a specific diet pattern or avoid certain food groups. These nutrition professionals can provide tailored advice and supplement recommendations that meet your unique needs.

The Takeaway

In the ever-evolving landscape of nutrition, one foundational concept that remains constant: the importance of both micro and macronutrients. Together, they allow the extraordinary human body to consistently perform its very best show. Prioritizing a diverse diet by choosing a variety of foods from various food groups is a great way to get both the macros and micros you need to thrive.

Ready to prioritize a varied diet to try new sources of macro and micronutrients? Check out some of our Winter vegan recipes, here

1. https://www.merckmanuals.com/professional/nutritional-disorders/nutrition-general-considerations/overview-of-nutrition#v881322 Accessed October 2023

2. https://www.etsu.edu/uschool/faculty/tadlockd/documents/apbio_chp_5_detaillectout.pdf Accessed October 2023

3. https://medlineplus.gov/genetics/understanding/howgeneswork/protein/ Accessed October 2023

4. https://pubmed.ncbi.nlm.nih.gov/20329590/ Accessed October 2023

5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6222795/ Accessed October 2023

6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2585731/#:~:text=Micronutrients%20play%20a%20central%20part,comparatively%20easily%20recognised%20and%20treated Accessed October 2023