In nutrition, we often hear the terms macros and micros. But what exactly do they mean? Macronutrients are the primary food groups—carbs, fats, and protein—while micronutrients are the vitamins and minerals found in fruits, vegetables, and water, such as calcium, folate, iron, vitamin B-6, vitamin B-12, vitamin C, vitamin E, and zinc.
Both macros and micros work together to keep the body functioning at its best. Macros provide energy—carbs are the body’s main fuel source, protein helps build and repair tissues, and fats support cell function while aiding the absorption of fat-soluble vitamins (A, D, E, and K). On the other hand, micronutrients support metabolism, immune function, and bone health. B vitamins are crucial for converting food into usable energy, magnesium assists in enzyme function, and iron ensures oxygen transport in your cells. Calcium and magnesium, meanwhile, are key to bone health.
When it comes to cell function, macronutrients provide the building blocks, but micronutrients are needed to maintain healthy cell structures. Vitamin A is vital for cell growth, while vitamin C acts as an antioxidant and aids in wound healing. Zinc supports protein synthesis and immune function, and iron plays a key role in oxygen transport. Together, these nutrients work synergistically to keep your cells healthy and your body functioning well.
For your immune system, macros and micros are a powerful team. Protein strengthens immunity, while vitamin C and zinc are vital for maintaining a strong defense. Similarly, protein and vitamin D help with bone growth, while micronutrients like calcium and magnesium ensure your bones stay strong over time. By working together, they support both your immune system and bone health.
Balancing your macros and micros is crucial for overall wellness. While macronutrients provide energy for your daily activities, micronutrients ensure those functions run efficiently. A balanced diet should include both, with macronutrients fueling your body and micronutrients supporting essential functions such as energy production, immune health, and cellular maintenance. The Recommended Dietary Allowances (RDA) for macronutrients are about 45-65% of your total daily calories from carbohydrates, 20-35% from fats, and 10-35% from protein. By finding the right balance between these, while also incorporating a variety of micronutrients from whole foods, you’ll optimize your health and keep your body performing at its best.
How can you find these nutrients in different foods? I have provided a list of healthy options to choose from!
| MACRONUTRIENTS |
|---|
| Carbs: Whole grains (brown rice, quinoa), fruits (bananas, berries), vegetables (sweet potatoes, spinach |
| Proteins: Chicken, fish, beef, beans, lentils, tofu |
| Fats: Avocados, olive oil, nuts (almonds, walnuts), seeds (chia, flax) |
| MICRONUTRIENTS |
|---|
| Vitamin A: Carrots, sweet potatoes, spinach |
| Vitamin C: Citrus fruits (oranges, grapefruits), bell peppers, broccoli |
| Vitamin D: Fatty fish (salmon, mackerel), fortified dairy, eggs |
| Vitamin E: Almonds, sunflower seeds, spinach |
| Vitamin K: Kale, broccoli, Brussels sprouts |
| Folate: Leafy greens (spinach, kale), beans, lentils |
| Vitamin B-6: Poultry, fish, potatoes, chickpeas |
| Vitamin B-12: Meat, dairy, fortified cereals |
| Iron: Red meat, beans, spinach, lentils |
| Magnesium: Nuts (almonds, cashews), seeds (pumpkin, sunflower), leafy greens (spinach, kale) |
| Zinc: Oysters, beef, pumpkin seeds, lentils |
| Calcium: Dairy (milk, cheese), fortified plant milks, tofu, leafy greens (collard greens, kale) |
Resources:
A Breakdown of Macros and Micros. (n.d.). RWJBarnabas Health. Retrieved March 28, 2025, from https://www.rwjbh.org/blog/2019/march/a-breakdown-of-macros-and-micros/
Explained: Macronutrients and micronutrients. (n.d.). Retrieved March 28, 2025, from https://www.numan.com/weight-loss/diet/explained-macronutrients-and-micronutrients
Micro vs. Macro Nutrients: What’s the Difference? (2023, April 3). HealthCentral. https://www.healthcentral.com/nutrition/micros-vs-macros
Micros vs. Macros: What They Are, Diets, and More. (2019, December 11). Healthline. https://www.healthline.com/health/food-nutrition/micros-vs-macros
What Are Macronutrients and Micronutrients? (n.d.). Cleveland Clinic. Retrieved March 28, 2025, from https://health.clevelandclinic.org/macronutrients-vs-micronutrients
