Macro and Micronutrients

The term “macro” is short for macronutrient. Macronutrients are the energy-giving components of food that fuel our body. They include carbohydrates, protein, and fat; this is where your dietary calories come from. 


Carbohydrates are the only macronutrient that is not essential for survival. Carbs are made up of sugars and starches. In order to successfully reach Ketosis, you will need to limit your carbohydrate intake. 

Proteins are important for growth, tissue repair, immune function, energy in the absence of carbohydrates, preserving lean muscle mass, and making essential hormones and enzymes. The body breaks protein down into amino acids, 9 of which cannot be made by the body, making protein critical to the human body.


We need adequate amounts of fat in the diet for energy, growth, and development, absorbing certain vitamins (fat-soluble vitamins like Vitamins A, D, E, K, and carotenoids), providing protective cushioning for the organs, and maintaining cell membranes. 


Micronutrients, otherwise known as vitamins and trace minerals are in abundance in a KatyKeto kitchen and have many health benefits.

Vitamin A is found in kale, spinach, broccoli, dairy, liver, and fish.

The B vitamin complex is found in red meats, seafood, dairy, nuts, and seeds.

Vitamin C is found in lemon and lime juice as well as broccoli, brussels sprouts, spinach, cauliflower, and cabbage.

Vitamin D is found in salmon, cod liver oil, sardines, eggs. Vitamin E is found in almonds, spinach, and broccoli.

Vitamin K is found in collards, turnip greens, spinach, kale, broccoli, pine nuts, chicken breast, ground beef, and olive oil.

Nutritional status plays an important role in the maintenance of healthy skin. Macronutrients and micronutrients work together to maintain the barrier functions of skin in the face of everyday challenges. Healthy skin has the ability to respond to challenges that would otherwise undermine its structure and function. Balanced nutrition complements the host of endogenous factors that preserve skin health. The antioxidant properties of vitamin C (ascorbic acid) and its role in collagen synthesis make vitamin C a vital molecule for skin health.

Fibers are important for weight loss and good health as it helps maintain hormonal balance by increasing good bacteria in the gut, which is key to weight loss. Making sure to eat lots of veggies ensures you get enough fiber. Another largely-ignored weight loss-friendly nutrient is potassium, which is important for aiding muscle recovery after a workout. It also helps flush out toxins from the body and may also reduce bloating by removing excess sodium. Potassium strengthens heart health as well as kidney function. Spinach and mushrooms are a great source of potassium.

Supplements for immunity are all the rage now. An inadequate intake of selected micronutrients can lead to immune deficiency, so where to start? Vitamin A, C, and E help to maintain the structure and function of the mucus cells lining the respiratory and digestive tract, acting as a barrier against infections. Vitamin D works with T cells, the body’s natural killer cells, to fight off infection and disease. Things we also like to keep on hand: oregano oil and garlic pills for when we feel a tickle coming on.

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