Dlaczego zachowanie poziomu odpowiednich makroskładników, mikroelementów i witamin jest ważne?

Why is maintaining the level of appropriate macronutrients, microelements and vitamins important?

Do you know what a macro is in a diet? Professional athletes who constantly strive to stay in the best possible shape certainly know the answer to this question. Today, however, we will publicize this topic for everyone without any restrictions - after all, we all deserve access to health knowledge. We cordially invite you to the world of macronutrients, microelements and vitamins !

Macronutrients - what are these compounds and what is their importance?

Let us start by telling you what the word “macronutrients” means. In short, these are nutrients that you can supply to your body with food, and their other name is "macroelements". Macronutrients play a very important role as guardians of our health, protecting against weakness. Their main task is to provide the appropriate amount of energy necessary for the proper functioning of the body. Now a quick chemistry review. You may be wondering what macronutrients are made of. They mainly include elements such as hydrogen, carbon, nitrogen, oxygen, phosphorus, sulfur, calcium and magnesium.

This was basic knowledge about macronutrients in a nutshell. Everything is quite simple and understandable so far, right? Let's move on, now it's time for the most important examples of macroelements, and they are :

proteins - they are made of amino acids - they act as valuable building blocks in the body - all our organs are made of them,

Fats - composed primarily of fatty acids and glycerol - provide the body with energy, protect organs, promote cell growth, keep cholesterol and blood pressure under control, and help the body absorb essential nutrients.

carbohydrates – these are simple sugars occurring either in the form of monosaccharides or in the form of chains of linked monosaccharides (e.g. starch). An example of carbohydrates that are not broken down in our digestive system is fiber. Carbohydrates are the basic source of our energy, they help control glucose and insulin metabolism, and participate in the metabolism of cholesterol and triglycerides. In the digestive tract, carbohydrates are broken down into glucose, which is used as energy after consumption. Excess glucose in the blood is stored in the liver and muscle tissue until additional energy is needed.

You may have guessed that the key to a healthy diet is to provide each type of nutrient listed above to your body. But wait a minute, what products contain macronutrients ? Don't worry, we've written everything down for you below.


You can find this particular type of macronutrients primarily in meat, fish, cheese and eggs . Okay, but what products contain protein in a vegan diet? People who eat plant-based foods can supplement their resources of this compound with legumes, nuts and even cereal products.


What products are high in fat? This category will certainly include oily sea fish, which are also a valuable source of omega-3 fatty acids. In addition, a diet properly balanced in fats may also contain avocado, olive oil, nuts, seeds and rapeseed oil.


What are carbohydrates in? In this case , cereal products such as groats, rice, bread and various types of pasta play an important role. Carbohydrates can also be found in legumes and all products containing added sugar.

At the very end of our user-friendly section of information about the main macroelements, let's distinguish them into specific types. Are you worried about more names to remember? Fortunately, you can always go back to the condensed cheat sheet we prepared.

  • Protein is divided into: complete (including a range of products of animal origin) and incomplete (this group includes plant products).
  • A similar division can be used for fats , which are divided into: saturated fatty acids (mostly animal products) and unsaturated fatty acids (mainly plant products and fatty fish).
  • And finally, simple carbohydrates (e.g. highly processed products, sweets and confectionery) and complex carbohydrates (bread, pasta and dairy products).

See how quick and easy it was? Or maybe, just like us, you now feel the desire to expand your knowledge? So, in order not to delay too much, let's fuel our shared scientific appetite with more health topics!

What are the differences between macronutrients and micronutrients?

Please pay attention, it's time for us to enter the new kingdom of chemicals found in the body together with you. We will certainly learn something interesting again and have a nice time, but in order not to keep you in suspense for too long, let's get started.

What are micronutrients? This category includes primarily magnesium, chromium, manganese, zinc, copper, molybdenum, iron, iodine and selenium. The primary role of these chemicals? We know that you count on the most important essence, so we answer briefly and concisely - microelements have functions that regulate and support the body .

At this point, it would also be good to pay some attention to the properties of specific elements. Don't worry, we don't intend to disappoint you here - check out our collection of the most important information on this topic, which you can find below.

  • Iron is largely responsible for the transport of oxygen, contributing to the production of hemoglobin. What happens when there is too little of it in the diet? Iron deficiency may result in the risk of anemia. It is also worth mentioning that this element also helps maintain a healthy nervous system and supports the functioning of the immune system.
  • Copper is also responsible for supporting the nervous system. However, that's not all - its role also includes iron transport and collagen synthesis, as well as protecting cells against oxidative stress.
  • Zinc plays an important role in supporting the immune system and also supports the wound healing process. Moreover, its deficiency in the body may result in weakened condition of hair, skin and nails.
  • Iodine plays an important role in the synthesis of thyroid hormones. Moreover, it also supports the cardiovascular system and the regulation of metabolism, ensuring an appropriate metabolic rate.

As you can see, micronutrients and macronutrients are two completely different types of ingredients that are equally important for the proper functioning of the body. However, this is not the end of our today's adventure, now we will focus more on vitamins - let's get started!

Vitamin balance in the body

In our work, we explore the concept of healthy eating every day. The twists and turns of issues related to nutrients that are valuable to the body can really absorb us for hours, but when we feel truly passionate about something, everything else ceases to matter. We are very pleased that we can travel this journey with you and help you take better care of your health - well, it's time for vitamins. What role do they play?

First of all, they provide important support for the proper functioning of the nervous and immune systems, and also help maintain a healthy body condition . The most important vitamins you need on a daily basis are: A, B, C, D and E.

Vitamin A+E

In many pharmacies you can find products that combine vitamins A and E. This is not surprising - both are responsible for, among others: for the healthy appearance of hair, skin and nails. Additionally, these vitamins also influence the proper functioning of eyesight. Vitamin A can be found, among others, in carrots and sweet potatoes, while vitamin E is present, for example, in olive oil.

B vitamins

Their role for our body is also very important because they support the proper functioning of the nervous system. A deficiency of B vitamins may result in a feeling of increased irritability, depression and excessive fatigue. In what foods can you find these vitamins? Mainly in soy, beans and peas.

Vitamin C

It provides extraordinary support for the proper functioning of the immune system, accelerates wound healing and delays the skin aging process. You can find vitamin C in huge amounts in wild rose, and you can also absorb it into your body with citrus fruits.

Vitamin D

It is responsible for the increased immunity of the body, protecting it against infections. Deficiencies of this vitamin may result in a lasting feeling of weakness and fatigue, muscle and bone pain, as well as lower resistance to stress and worsened mood. In food you will find it in fish and cheese.

What comes to your mind? In order for the body to function properly, a balance must be maintained between the amount of microelements, macroelements and vitamins supplied in the diet. Are you worried whether you can really cope? There is no reason to worry, you already know a lot, and now all you need to do is make sure you eat a varied diet - I'm sure you can handle it.

We are already approaching the end of today's route through important nutrients, but there is one more question - namely - what is your individual need for macronutrients in the diet? Let's find out!

How to calculate a macro? – determining individual needs

Hmm, good question, right? A good solution to start with, which may prove very convenient for you, is the daily calorie requirement calculator. You will find many such tools on various websites.

How does such a calculator actually work? It allows you to precisely determine your daily calorie requirement based on specific parameters such as:

  • sex,
  • age,
  • growth,
  • Libra,
  • the goal we want to achieve, e.g. building muscle mass or maintaining a healthy figure
  • and frequency of contact with physical activity.

Now we can probably agree that taking care of a healthy body does not have to be so difficult. We are convinced that the seed of fascination with dietary topics has already sprouted in you, and that it will soon grow into a beautiful plant - we will take care of it.



  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8106138/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8839902/
  3. https://link.springer.com/chapter/10.1007/978-94-024-1222-2_7
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6893782/
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6993532/
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7322674/
  7. https://ncez.pzh.gov.pl/seniorzy/witaminy-i-skladniki-mineralne/
  8. https://www.medonet.pl/zdrowie,mikroelementy---charakterystyka--dzialanie--wystepowanie,artykul,1727603.html

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