Macros vs. Micros

Published on 11 December 2023 at 17:05

Macronutrients and micronutrients are both essential components of a healthy diet, but they play different roles in the body.




Macros are needed in large amounts by the body and provide energy.


These Include:


  • Carbohydrates

Carbohydrates (Carbs) are the body's preferred source of energy.

They are found in plant foods such as fruits, vegetables, whole grains, and legumes.


  • Fats

Fats are essential for storing energy, insulating organs, and protecting the nervous system.

They are richly found in plant foods such as nuts, seeds, avocados, and olives.


  • Protein

Protein is needed for building and repairing tissues, producing hormones, and making enzymes.

It is found in plant foods such as beans, lentils, tofu, and tempeh.




Micros are needed in smaller amounts by the body and support various bodily functions.


These Include:


  • Vitamins

Vitamins are essential for a variety of bodily functions, such as cell growth, immune function, and energy production. Plant-based sources of vitamins include fruits, vegetables, and whole grains.


  • Minerals

Minerals are essential for building bones and teeth, regulating blood pressure, and transmitting nerve impulses. Plant-based sources of minerals include beans, lentils, nuts, and seeds.


  • Water

Water may sound like an odd addition to the list, but i is essential for all bodily functions, including regulating body temperature, transporting nutrients, and removing waste products.


A whole foods, plant-based (WFPB) diet can provide all of the macronutrients and micronutrients that the body needs.


Additional Micro Sources:


  • Vitamin A

Sweet potatoes, carrots, spinach


  • Vitamin C

Citrus fruits, bell peppers, broccoli


  • Vitamin D

Exposure to sunlight, fortified plant-based milk, UV grown mushrooms


  • Vitamin E

Almonds, sunflower seeds, avocados


  • Vitamin K

Kale, spinach, broccoli


  • Calcium

Fortified plant-based milk, leafy greens, tofu


  • Iron

Beans, lentils, tofu, fortified plant-based cereals


  • Zinc

Nuts, seeds, beans, lentils


By eating a variety of plant-based foods, you can meet your needs for all essential macronutrients and micronutrients.

A WFPB diet is a healthy and sustainable way to get all of the nutrients that your body needs.


Add comment


There are no comments yet.