Macronutrients are nutrients that make up a significant portion of an individual’s diet and provide energy to the body through their breakdown. The group of macronutrients includes carbohydrates, dietary fibers, fats, fatty acids, cholesterol, proteins, and amino acids. Properly distributing these macronutrients throughout daily caloric intake can greatly accelerate the process of losing body fat.
Fats, along with carbohydrates, are a crucial source of energy and facilitate the absorption of fat-soluble vitamins and growth and development. Consuming an adequate amount of healthy fats is essential for the proper functioning of the hormonal system, especially for testosterone production, so healthy fats should never be completely eliminated from the diet. Carbohydrates are the source of energy for all cells in the body. Carbohydrates are divided into three groups: Monosaccharides or simple sugars – In food, monosaccharides are mainly found as glucose and fructose, or fruit sugar.
Oligosaccharides – The most well-known oligosaccharides in the diet are sucrose or table sugar and lactose or milk sugar. Polysaccharides – These are complex carbohydrates. Polysaccharides include reserve carbohydrate substances in plants (starch) and animals (glycogen), as well as structural components of plants (cellulose). A diet rich in complex carbohydrates and dietary fibers is often associated with a reduced incidence of obesity. Proteins have structural, specific physiological, and energy roles. They are necessary for hormone synthesis, gene expression, and the transport of oxygen, metals, and medications. The building blocks of every protein are amino acids.
| Micronutrient | Health Claims | Food Sources |
|---|---|---|
| vitamin A (retinol) | Contributes to normal iron metabolism, normal immune system function, maintenance of normal skin, maintenance of normal mucous membranes, and normal vision | Carrots, green and yellow vegetables, eggs, yellow fruits, milk and dairy products, liver |
| vitamin B1 (thiamine) | Contributes to normal psychological function, normal nervous system function, normal heart function, and normal energy metabolism | Yeast, whole grain bread, wheat grains, potatoes, lean pork, milk |
| vitamin B2 (riboflavin) | Contributes to normal iron metabolism, normal energy metabolism, maintenance of normal red blood cells, normal nervous system function, maintenance of normal skin, maintenance of normal vision, reduction of tiredness and fatigue, and protection of cells from oxidative stress | Pork liver, brewer’s yeast, kale, spinach, milk |
| vitamin B6 (pyridoxine) | Contributes to normal psychological function, normal synthesis of cysteine, normal homocysteine metabolism, normal energy metabolism, normal immune system function, normal protein and glycogen metabolism, reduction of tiredness and fatigue, and normal red blood cell formation | Whole grain bread, veal liver, mackerel, dried soybean sprouts, legumes, bell peppers |
| vitamin B12 (cobalamin) | Contributes to normal nervous system function, normal psychological function, normal homocysteine metabolism, normal immune system function, reduction of tiredness and fatigue, normal red blood cell formation, and normal energy metabolism. | Pork liver, veal kidneys, mackerel, salmon |
Today, 13 vitamins are known, and they are categorized based on solubility into fat-soluble vitamins (A, D, E, and K) and water–soluble vitamins (the B vitamins and vitamin C). Water-soluble vitamins, after absorption, enter the bloodstream, while fat-soluble vitamins enter the bloodstream from the lymphatic system. Minerals are inorganic chemical elements, with a total of 103 known, of which 80 are found in our bodies. The majority of them are located in the bones. They cannot be created or consumed, and we must continually obtain them through food, water, and medications throughout our lives. Minerals present in the body are broadly divided into macrominerals and trace minerals. Minerals are extremely important for the normal functioning of our body and participate in numerous processes within the body.
| Micronutrient | Health Claims | Food Sources |
|---|---|---|
| vitamin C | Contributes to maintaining normal immune function during and after intense physical activity, protects cells from oxidative stress, normal collagen formation for normal teeth function, normal collagen formation for normal blood vessel function, normal collagen formation for normal skin function, normal collagen formation for normal bone function, normal collagen formation for normal cartilage function, reduces fatigue and exhaustion, normal immune system function, increases iron absorption | Black currants, bell peppers, broccoli, kiwi, kale, strawberries, grapefruit, oranges, pomegranate |
| vitamin D (Cholecalciferol) | Contributes to normal blood calcium levels, normal immune system function, maintaining normal muscle function, maintaining normal bones, maintaining normal teeth | Fish oil, salmon, perch, fish, eggs, butter |
| vitamin E (Tocopherol) | Contributes to protecting cells from oxidative stress | Avocado, bell peppers, kale, butter, eggs |
| vitamin K (Phylloquinone) | Contributes to maintaining normal bones, normal blood clotting | Brussels sprouts, kohlrabi, cauliflower, chicken (white meat), beef, mushrooms |
Zinc (Zn) A balanced diet provides 8.6 – 14 mg of zinc per day. Natural sources include: oysters, beef, crustaceans, turkey, tuna, offal, brewer’s yeast, soybeans, pumpkin seeds, cheese, peas. Zinc is present in all organs, with the highest concentrations in red blood cells, bones, muscles, liver, and prostate. It is involved in numerous enzymatic systems in the body (e.g., cell growth and division, immune system). The recommended daily intake is 12 mg for women and 15 mg for men.
Iron (Fe) Iron is one of the most important minerals in the human body. A balanced diet provides 10-30 mg of iron per day. Natural sources of iron include: liver (beef, chicken, veal), tuna, oysters, soybeans, pumpkin, oats, peas, yeast, and figs. Iron deficiency is very common, with estimates suggesting that 30% of all women have low iron levels. Causes of deficiency can include inadequate diet, impaired absorption, blood loss, and specific conditions such as pregnancy, childhood, adolescence, and reproductive years. Main symptoms of deficiency are fatigue, reduced physical capabilities, and decreased immune system function. The recommended daily allowance (RDA) for healthy women is 15 mg, while for men it is 10 mg of iron.
| Micronutrient | Health Claims | Food Sources |
|---|---|---|
| Biotin | Contributes to normal psychological function, normal macronutrient metabolism, normal nervous system function, maintenance of normal hair, skin, and mucous membranes, and normal energy metabolism | Nuts, fruit, brewer’s yeast, whole rice |
| Copper | Contributes to normal energy metabolism, normal immune system function, normal nervous system function, normal hair pigmentation, maintenance of normal connective tissue, normal iron transport in the body, and protection of cells from oxidative stress | Legumes, peas, plums, whole wheat |
| Zinc | Contributes to normal acid-base metabolism, normal protein synthesis, normal macronutrient metabolism, normal carbohydrate metabolism, normal immune system function, normal fatty acid metabolism, normal vitamin A metabolism, maintenance of normal bones, hair, skin, and nails, maintenance of normal vision, normal fertility and reproduction, and protection of cells from oxidative stress | Oysters, beef, crustaceans, turkey, tuna, offal, brewer’s yeast, soybeans, pumpkin seeds, cheese, peas |
| Phosphorus | Contributes to normal function of cell membranes, maintenance of normal bones and teeth, and normal energy metabolism | Whole grains, eggs, seeds, nuts |
| Folate | Contributes to normal psychological function, normal amino acid synthesis, normal immune system function, normal homocysteine metabolism, maternal tissue growth during pregnancy, reduction of fatigue and exhaustion, and normal blood formation | Carrots, yeast, egg yolks, melon, apricots, black rye flour |
| Iron | Contributes to normal energy metabolism, normal immune system function, normal cognitive function, reduction of fatigue and exhaustion, normal red blood cell and hemoglobin formation, and normal oxygen transport in the body | Liver (beef, chicken, veal), tuna, oysters, soybeans, pumpkin, oats, peas, yeast, figs |
Kalcij (Ca) Prirodni izvori kalcija su: mlijeko, jogurt, sir, zob, brokula, bademi, špinat, soja, orah, suhe šljive. Pravilnom prehranom unesemo oko 800 mg kalcija na dan. Kalcij je najzastupljeniji mineral u ljudskom organizmu. Sudjeluje u mnogim vitalnim procesima, neophodan je za osifikaciju kostiju, normalnu kontraktilnost muskulature, sudjeluje u regulaciji propusnosti stanične membrane, pospješuje zgrušavanje krvi. Vrlo je čest nedostatak kalcija, a povećan unos je vrlo važan kod nekih stanja, posebice za vrijeme rasta i u starijoj dobi. Preporučena dnevna doza (RDA) za zdravu, odraslu osobu je 800 mg.
Magnesium (Mg) With a proper diet, about 300 mg of magnesium is consumed daily. Natural sources include: soybeans, peanuts, leafy green vegetables, seeds, nuts, bananas, oats, avocados, unpeeled potatoes, and brown rice. More than half of the body’s magnesium is found in the bones. It is a very important mineral because it participates in over 300 enzymatic systems in the body. The recommended daily intake of magnesium is 320 mg for a healthy woman and 420 mg for a man.
| Micronutrient | Health Claims | Food Sources |
|---|---|---|
| Chlorine | Contributes to normal digestion by producing hydrochloric acid in the stomach | Table salt, olives |
| Chromium | Contributes to normal macronutrient metabolism, maintenance of normal blood glucose levels | Brewer’s yeast, veal liver, corn oil, carrots, apples, broccoli, bananas, spinach, cabbage, oranges |
| Iodine | Contributes to normal growth in children | Cod, herring, sardines, crustaceans, shellfish, seaweed |
| Calcium | Contributes to normal muscle function, nerve transmission, digestive enzyme function, maintenance of normal bones and teeth, energy metabolism, and blood clotting | Milk, yogurt, cheese, oats, broccoli, almonds, spinach, soy, walnuts, dried plums |
| Potassium | Contributes to maintaining normal blood pressure, muscle functiona | Dried apricots, avocados, potatoes, beans, tomatoes, bananas, broccoli, artichokes, orange juice |
| Magnesium | Contributes to normal psychological function, maintenance of normal bones and teeth, electrolyte balance, protein synthesis, reduction of fatigue and exhaustion, energy metabolism, muscle function, and nervous system function | Soybeans, peanuts, leafy green vegetables, seeds, nuts, bananas, oats, avocados, unpeeled potatoes, brown rice |
| Selenium | Contributes to normal thyroid function, immune system function, maintenance of normal hair and nails, spermatogenesis, and protection of cells from oxidative stress | Salmon, shellfish, oats, sunflower seeds, brown rice, barley, orange juice, coconut, garlic, lard |
Potassium (K) Potassium is widely found in food, especially in fruits and vegetables. Natural sources include: dried apricots, avocados, potatoes, beans, tomatoes, bananas, broccoli, artichokes, and orange juice. In the body, potassium is mainly located within cells. It is important for nerve impulse transmission, muscle contraction, and maintaining normal blood pressure. Deficiency often occurs as a side effect of diuretic use, with symptoms including weakness, anorexia, nausea, indifference, drowsiness, and irritability. The recommended daily allowance (RDA) for a healthy adult is 2000 mg of potassium per day. 
Selenium (Se) Natural sources of selenium include: salmon, shellfish, oats, sunflower seeds, brown rice, barley, orange juice, coconut, garlic, and lard. Selenium stimulates metabolism and protects the body from the harmful effects of free radicals. It also affects the immune system. Excessive selenium intake can cause toxicity, and the margin between therapeutic and toxic doses is very small. The recommended daily dose is 55 µg.
Iodine (I) Natural sources of iodine include: cod, herring, sardines, crustaceans, and shellfish. The iodine content significantly decreases during food preparation. In the body, iodine is predominantly found in the thyroid gland. Iodine is a component of thyroid hormones, which are essential for cellular metabolism and the growth of many organs (especially the brain). Iodine also has a local effect due to its high reactivity and bactericidal properties, making it useful as a disinfectant and antiseptic. Iodine deficiency is one of the most widespread health issues in the world.
