In today’s fast-paced world, poor dietary choices, irregular meals, and an overreliance on processed foods have led to widespread nutritional gaps. Many people unknowingly miss out on essential nutrients that support energy, immunity, growth, and overall well-being. While many people focus on calories and macronutrients such as carbohydrates, proteins, and fats, they often overlook the importance of micronutrients, such as the vitamins and minerals that play a vital role in maintaining good health.
For the body to function optimally, it needs a balanced combination of both macro and micronutrients. Together, these nutrients fuel the body, support cellular processes, and help prevent diseases. In this article, we will discuss the role, types, sources, and daily requirements of macro and micronutrients, highlighting how maintaining their balance supports optimal health and prevents deficiencies. Let’s first, understand the basics.
What are Nutrients and Why are They Essential?
Nutrients are the essential chemical substances found in food that the body needs to grow, function, and stay healthy. They act as the building blocks and fuel for various bodily processes, supporting everything from energy production to cell repair. Since the body cannot produce all nutrients on its own, they must be obtained through a balanced and varied diet.
Key Functions of Nutrients
- Provide Energy: Fuel the body for daily activities and vital functions.
- Support Growth and repair: Help in building muscles, bones, and tissues.
- Strengthen Immunity: Protect the body from infections and illnesses.
- Regulate Metabolism: Aid in digestion, hormone production, and enzyme activity.
Main Categories of Nutrients
Nutrients are broadly divided into two essential groups:
- Macronutrients: Needed in large amounts; include carbohydrates, proteins, and fats that provide energy and structural support.
- Micronutrients: Required in smaller quantities; include vitamins and minerals that regulate body functions and prevent diseases.
We will explore these nutrients in greater detail as we move through the article.
Why Balanced Nutrition Matters?
A diet rich in both macro and micronutrients is essential for:
- Maintaining steady energy levels.
- Supporting brain and heart health.
- Enhancing immunity and recovery.
- Preventing nutritional deficiencies and chronic illnesses.
Difference Between Macronutrients and Micronutrients
Both macronutrients and micronutrients are essential for maintaining overall health, but they differ in how much the body needs and the specific roles they perform. Let’s understand the difference between the two:
Key Criteria | Macronutrients | Micronutrients |
Quantity Required | Needed in large amounts for energy and growth. | Required in small amounts for vital body functions. |
Primary Function | Provide energy and build body tissues such as muscles and bones. | Support metabolism, strengthen immunity, and regulate organ function. |
Main Components | Carbohydrates, proteins, and fats. | Vitamins (A, B, C, D, E, K) and minerals (iron, zinc, calcium, magnesium, etc.). |
Energy Contribution | Provide calories that fuel daily activities. | Do not provide energy directly but help the body use energy efficiently. |
Sources | Found in grains, pulses, dairy, eggs, meat, nuts, and oils. | Found in fruits, vegetables, dairy products, and fortified foods. |
Understanding Micronutrients
Micronutrients are nutrients that the body requires in smaller amounts but are equally important for maintaining good health. They include vitamins and minerals, which play key roles in metabolism, immunity, bone strength, and overall cellular function. Even minor deficiencies in these nutrients can lead to fatigue, poor concentration, or chronic health issues over time.
Types of Micronutrients
- Vitamins:Organic compounds that support various body functions.
- Fat-soluble vitamins (A, D, E, K): These vitamins dissolve in fat and are stored in the body’s fatty tissues and liver for later use. As fat-soluble vitamins can be stored in the body, they don’t need to be consumed daily. It is also important to understand that excess intake of such vitamins can lead to toxicity. These vitamins play key roles in vision, bone strength, and immune health.
- Water-soluble vitamins (B-complex and C): These vitamins dissolve in water and are not stored in the body. Any excess is excreted through urine, which means they must be replenished regularly through diet. These vitamins are essential for energy production, metabolism, and maintaining a strong immune system.
- Minerals: Inorganic elements that strengthen bones, balance fluids, and support muscle and nerve function.
- Major minerals: Calcium, magnesium, potassium, sodium.
- Trace minerals: Iron, zinc, selenium, iodine.
A wholesome diet that includes fresh and whole foods ensures adequate intake of essential vitamins and minerals. Below are examples of vegetarian, non-vegetarian, and vegan sources to suit different dietary preferences:
- Vegetarian Sources: Milk, curd, paneer, cheese, eggs, spinach, carrots, citrus fruits, lentils, nuts, and fortified cereals.
- Non-Vegetarian Sources: Fish, chicken, liver, eggs, and seafood such as prawns and oysters, which are rich in iron, zinc, and vitamin B12.
- Vegan Sources: Leafy greens, legumes, beans, nuts, seeds, whole grains, fortified plant-based milk, and fruits such as oranges, bananas, and berries.
Daily Requirement of Micronutrients
The exact requirement depends on age, gender, and overall health, but a diverse diet usually provides all essential vitamins and minerals. In some cases, such as pregnancy, ageing, or medical conditions, supplements may be advised under professional guidance.
Micronutrients may be needed in small quantities, but their impact on overall health is immense as they help prevent deficiency-related diseases and keep the body functioning at its best.
Understanding Macronutrients in Detail
Macronutrients are the body’s main energy sources. They provide calories that fuel physical activity, brain function, and metabolism. In addition to energy, macronutrients also contribute to muscle strength, hormone production, and overall growth.
- Carbohydrates: Carbohydrates are the body’s primary and most readily available source of energy. They break down into glucose, which fuels cells, muscles, and the brain. Adequate carbohydrate intake supports physical activity, maintains blood sugar levels, and ensures optimal brain function.
- Proteins: Proteins are essential for building and repairing tissues, producing enzymes and hormones, and supporting the immune system. They play a key role in maintaining muscle mass, promoting growth, and aiding recovery from illness or injury.
- Fats: Fats provide concentrated energy, support long-term energy storage, protect vital organs, and help absorb fat-soluble vitamins (A, D, E, and K). They are crucial for healthy brain and heart function, hormone regulation, and maintaining cell structure.
A balanced diet should include a variety of foods from all three macronutrient groups. Below are some common vegan, vegetarian, and non-vegetarian sources for each type of macronutrient:
Carbohydrates
- Vegan: Brown rice, oats, quinoa, millets (ragi, jowar, bajra), barley, legumes, sweet potatoes, fruits, vegetables, whole-grain breads and pastas.
- Vegetarian: All of the above (since most carbohydrate sources are naturally plant-based).
- Non-Vegetarian: There are limited direct carbohydrate sources for no-vegetarians, but foods like seafood or meat may be paired with carbohydrate-rich staples such as rice, roti, or grains.
Proteins
- Vegan: Lentils, beans, chickpeas, soybeans, tofu, tempeh, soy chunks, nuts, seeds, quinoa, and plant-based protein powders.
- Vegetarian: Paneer, curd, yoghurt, milk, cheese, ghee, and all vegan protein sources.
- Non-Vegetarian: Eggs, chicken, fish (such as mackerel, salmon, tuna), seafood, and lean meats.
Fats
- Vegan: Nuts (almonds, walnuts, cashews), seeds (flaxseeds, chia, sunflower, sesame), coconut oil, olive oil, mustard oil, avocados.
- Vegetarian: Ghee, butter, dairy products, and all vegan fat sources.
- Non-Vegetarian: Fatty fish (salmon, sardines), eggs, and animal fats in moderation.
Daily Requirement of Macronutrients
The body’s macronutrient needs vary based on age, gender, activity level, and overall health. In general:
- Carbohydrates: 45–65% of total daily calories.
- Proteins: 10–35% of total daily calories.
- Fats: 20–35% of total daily calories.
Maintaining a balance among these three nutrients ensures steady energy, muscle strength, and metabolic stability.
How Micronutrients and Macronutrients Work Together?
Macronutrients and micronutrients function in harmony to keep the body healthy and balanced. While macronutrients supply the energy and structural components needed for growth, movement, and daily functioning, micronutrients act as catalysts that make these processes efficient. For example, carbohydrates provide energy, but vitamins and minerals are essential for converting that energy into a usable form. Similarly, protein supports tissue repair, but micronutrients such as zinc and vitamin C help regulate healing and immunity. Achieving the right balance between the two is crucial for long-term health, vitality, and disease prevention.
Signs and Symptoms of Nutrient Deficiency
When the body does not receive enough essential nutrients, it begins to show warning signs that should not be ignored. Nutrient deficiencies can affect energy levels, immunity, skin health, and even mental focus. Recognising these symptoms early can help in preventing long-term health problems.
Micronutrient Deficiency Symptoms
Micronutrient deficiencies often develop gradually but can have significant effects on overall health.
- Fatigue and weakness: Commonly caused by iron, vitamin B12, or folate deficiency.
- Dry skin and brittle nails: May indicate a lack of zinc or biotin.
- Poor immunity: Frequent infections may result from low levels of vitamins A, C, or D.
- Bone pain or weakness: Often linked to calcium or vitamin D deficiency.
- Hair loss: Can occur due to insufficient iron, zinc, or protein intake.
- Vision problems: Night blindness may signal a deficiency of vitamin A.
Macronutrient Deficiency Symptoms
Macronutrient deficiencies, though less common, can lead to noticeable physical and metabolic changes.
- Low energy and fatigue: Caused by insufficient carbohydrate intake.
- Muscle loss or weakness: Results from inadequate protein consumption.
- Weight loss and nutrient malabsorption: May occur due to low fat intake.
- Poor concentration: Imbalance in macronutrients affects brain function.
- Growth delays in children: Linked to long-term protein and calorie deficiencies.
Addressing these symptoms through a well-balanced diet or professional nutrition guidance helps restore energy, improve immunity, and prevent chronic illnesses.
Diseases Caused by Nutrient Deficiency
A prolonged lack of essential nutrients can lead to serious health conditions that affect growth, immunity, and organ function. These diseases can result from deficiencies in either macronutrients or micronutrients, depending on which group of nutrients is lacking.
Diseases Caused by Micronutrient Deficiency
Micronutrient deficiencies are more common and can lead to specific health disorders depending on which vitamin or mineral is lacking. Common diseases caused by micronutrient deficiency include:
- Anaemia: Caused by iron, folate, or vitamin B12 deficiency, leading to fatigue and shortness of breath.
- Rickets and Osteomalacia: Due to lack of vitamin D and calcium, resulting in weak bones.
- Scurvy: Caused by vitamin C deficiency, leading to bleeding gums and joint pain.
- Goitre: Results from iodine deficiency, causing swelling in the thyroid gland.
- Night Blindness: Linked to insufficient vitamin A intake.
- Zinc Deficiency Disorders: Lead to poor wound healing, skin problems, and lowered immunity.
Diseases Caused by Macronutrient Deficiency
Macronutrient deficiencies often arise from inadequate intake of calories, proteins, or fats, especially in cases of malnutrition or poor dietary balance. Diseases caused by macronutrient deficiency include:
- Protein-Energy Malnutrition (PEM): Caused by insufficient intake of calories and protein, leading to muscle wasting and fatigue.
- Kwashiorkor: Results from severe protein deficiency, marked by swelling, weakness, and liver enlargement.
- Marasmus: Caused by a severe shortage of both calories and protein, leading to extreme weight loss and muscle loss.
- Obesity: Can result from an imbalance in macronutrient intake, particularly excessive fats or carbohydrates, disrupting metabolism.
Ensuring a varied and nutrient-rich diet that includes fresh fruits, vegetables, whole grains, and protein sources can help prevent these conditions and maintain overall health.
Nutritional Needs for Different Age Groups
Nutritional requirements shift across life stages, and understanding these changes is essential for maintaining good health and preventing deficiencies.
This stage involves rapid growth and brain development, requiring adequate proteins, healthy fats, calcium, iron, and vitamins to build strong bones, support cognition, and strengthen immunity.
Nutritional needs increase during puberty. Protein, iron, calcium, and vitamins are vital to support growth spurts, hormonal changes, and higher energy demands.
The focus is on maintaining energy, supporting metabolism, and preventing lifestyle diseases. A balanced diet with the right mix of macro and micronutrients helps sustain daily activity and overall health.
Pregnancy and Postnatal Period
Increased intake of protein, iron, folate, and calcium is essential to support maternal health, foetal growth, and postnatal recovery, including lactation support.
Ageing reduces nutrient absorption and metabolic rate. Diets rich in dietary fibre, lean protein, calcium, vitamin D, and adequate fluids help maintain muscle strength, bone health, and digestion while reducing disease risk.
When to Consult a Nutritionist or Dietitian?
While general dietary guidelines can help in maintaining overall health, there are situations where expert advice becomes essential. Consulting a qualified nutritionist or dietitian ensures that dietary choices are tailored to individual needs, medical conditions, and lifestyle factors.
It is advisable to seek professional guidance when:
- Planning a major dietary change: For example, switching to a vegan, ketogenic, or low-carb diet, or when aiming to lose or gain weight safely.
- Managing medical conditions: Such as diabetes, thyroid disorders, heart disease, gastrointestinal problems, or food intolerances that require specialised nutritional management.
- Experiencing persistent health issues: Fatigue, frequent illness, skin problems, or digestive discomfort may signal nutrient deficiencies or imbalances.
- During special life stages: Pregnancy, breastfeeding, childhood, adolescence, and older age often demand specific nutrient requirements.
- For sports or performance goals: Athletes or individuals engaged in intense physical activity may benefit from tailored meal plans to optimise energy, recovery, and performance.
Seeking timely professional advice can help create a sustainable, balanced, and personalised nutrition plan that supports long-term well-being.
Consult our dietitians and nutrition experts for a personalized nutrition plan
Contact us to schedule your consultation.
Importance of Professional Guidance
A nutritionist or dietitian plays a crucial role in assessing dietary patterns and creating sustainable eating plans. Professional guidance helps in:
- Identifying deficiencies: Through dietary evaluation and recommended lab tests.
- Customising meal plans: Based on age, lifestyle, and medical conditions.
- Managing chronic diseases: Such as diabetes, hypertension, thyroid disorders, and obesity.
- Promoting preventive health: By improving immunity and maintaining optimal weight.
Seeking expert advice ensures the body receives the right balance of nutrients for long-term wellness, improved energy, and better quality of life.
How Artemis Hospitals Supports Nutritional Health?
At Artemis Hospitals, nutritional care goes beyond basic diet advice. The focus is on personalised, evidence-based nutrition plans that address individual health goals, medical conditions, and lifestyle factors. Each programme is designed to help patients achieve optimal health through balanced nutrition and professional guidance. Here’s how Artemis Hospitals supports nutritional health:
Nutrition Counselling and Diet Planning
Experienced nutritionists and dietitians at Artemis Hospitals provide one-on-one counselling sessions to assess eating habits and identify nutritional gaps. Based on this evaluation, tailored diet plans are created to support weight management, energy balance, and overall wellness.
Dietitian-Led Wellness Programmes
Artemis offers structured wellness programmes that combine nutrition, physical activity, and preventive care. These programmes focus on improving metabolic health, managing chronic lifestyle conditions, and promoting sustainable eating habits for long-term results.
Clinical Nutrition Support for Specific Conditions
The hospital’s clinical nutrition team works closely with doctors to manage patients with medical conditions such as diabetes, heart disease, gastrointestinal disorders, renal problems, and cancer. Specialised diets are planned to aid recovery, boost immunity, and enhance treatment outcomes.
With its multidisciplinary approach and advanced medical infrastructure, Artemis Hospitals ensures that every patient receives holistic nutritional support for improved health and well-being.
Book Your Nutrition Consultation Today
Early nutritional guidance can make a significant difference in preventing deficiencies, improving energy, and supporting long-term wellness. At Artemis Hospitals, expert dietitians and clinical nutritionists provide personalised plans that align with individual health goals and medical needs. Whether it’s for preventive care, weight management, or disease-specific nutrition, the team ensures comprehensive support at every step.
To book an appointment with a dietitian or nutritionist at Artemis Hospitals, call +91-124-451-1111 or WhatsApp +91 9800400498. Appointments can also be scheduled through the online patient portal or via the Artemis Personal Health Record mobile app, available on both iOS and Android devices.
Article ByDr. Shabana Parveen
Head Dietetics
Artemis Hospitals
Frequently Asked Questions (FAQs)
What are macro and micronutrients?
Macronutrients are nutrients the body needs in large amounts, such as carbohydrates, proteins, and fats, to provide energy and support growth. Micronutrients, including vitamins and minerals, are required in smaller amounts but are essential for metabolism, immunity, and overall health.
What is the importance of macro and micronutrients in the body?
Both types of nutrients work together to keep the body healthy. Macronutrients provide energy and structure, while micronutrients help regulate vital functions such as hormone production, nerve function, and tissue repair.
Can overconsumption of macronutrients be harmful?
Yes. Excessive intake of carbohydrates, fats, or proteins can lead to obesity, heart disease, and metabolic issues. Maintaining balance through portion control and healthy food choices is important for overall wellness.
Are supplements necessary to meet micronutrient requirements?
A balanced diet usually provides all essential vitamins and minerals. Supplements should only be taken under medical advice when dietary intake is insufficient or during specific conditions such as pregnancy, ageing, or recovery from illness.
Which foods are rich in essential micronutrients like iron, zinc, and vitamin D?
Iron is found in spinach, lentils, and lean meats; zinc in nuts, seeds, and dairy; and vitamin D in eggs, fortified cereals, and sunlight exposure.
What tests can check for vitamin and mineral deficiencies?
Blood tests can help identify deficiencies in iron, vitamin D, B12, calcium, and other key nutrients. These tests are available at Artemis Hospitals as part of routine health check-ups.
Where can I find the best dietitian or nutritionist near me in Gurgaon?
Artemis Hospitals in Gurgaon is home to a team of highly qualified dietitians and clinical nutritionists who provide comprehensive, evidence-based nutritional care. Whether it’s managing medical conditions, improving overall wellness, or achieving specific health goals, the team offers personalised diet plans and expert counselling for individuals of all age groups.
Where can I find child nutrition specialists near me in Gurgaon?
Artemis Hospitals in Gurgaon has experienced paediatric nutritionists who offer personalised diet plans to support healthy growth, manage allergies, and address specific dietary needs for infants, children, and adolescents.
Can I get sports nutrition consultation near me in Gurgaon for fitness and performance goals?
Yes. Artemis Hospitals in Gurgaon provides specialised sports nutrition consultations to optimise energy, strength, and recovery for athletes and fitness enthusiasts through tailored meal plans and expert guidance.
Are there dietitians near me in Gurgaon who offer guidance for pregnancy and postnatal nutrition?
Yes. Artemis Hospitals in Gurgaon has expert dietitians who offer customised nutrition plans to support maternal health, foetal development, and postnatal recovery, including lactation support and nutrient management.
Does Artemis Hospital offer nutrition therapy for specific medical conditions?
Yes. The clinical nutrition department at Artemis Hospitals provides diet-based therapy for conditions such as diabetes, hypertension, heart disease, obesity, and cancer to support treatment and improve recovery.
