Veagn Society Dietitan, Emily Angus, explains macro- and micronutrients
We’ve all heard of macro- and micronutrients. But what actually are they, what do they do and how can we make sure that we’re getting the right balance of them in our diets?
Macronutrients 
Macronutrients are required by our body in larger amounts. They provide us with energy and help to maintain our body’s structure, function and overall health.
Carbohydrates are our bodies’ preferred source of energy. They can be broken down efficiently into glucose, which fuels our brain, muscles and other tissues.
Simple carbohydrates (also known as sugars) are digested rapidly to provide quick energy, whereas complex carbohydrates (starches) are digested more slowly and provide a longer, more sustained release of energy. This is particularly true for fibre-rich carbohydrates found in whole grains, beans, pulses and starchy vegetables.
Top tip: As a rule of thumb, carbohydrate foods should make up one-quarter to one-half of your plate at each meal, depending on your individual activity level and health goals.
Protein is made up of amino acids, which are essential for the repair and maintenance of our muscles, bones, skin, hair and nails. Amino acids are also used by our cells to make enzymes, hormones, antibodies and more. There are nine ‘essential’ amino acids that we can only obtain by eating protein, and a balanced vegan diet provides them all.
Some plant proteins (such as soya products, quinoa and chia seeds) contain all nine essential amino acids, while others (such as seitan, pulses and nuts) provide a smaller range. As our body circulates, stores and combines a ‘pool’ of amino acids throughout the day, there is no need to ‘combine’ protein sources at each meal, though many traditional food pairings (such as rice and beans) do.
Top tip: The easiest way to meet your protein requirements is to include a rich source of plant protein with each meal. Protein-rich carbohydrates (such as quinoa or buckwheat) and fats (such as nuts and seeds) can also be a helpful way to top up your protein intake.
Fat is the most energy-dense macronutrient, and our body’s preferred way to store energy. It is broken down during digestion into smaller molecules called fatty acids, which our bodies also use to create hormones, speed up cellular communication and build cell walls. Consuming fat also helps us to absorb fat-soluble vitamins.
Most plant fats contain unsaturated fatty acids, which support our long-term cardiovascular health. The exceptions to this are coconut, shea and palm oils, which contain mainly saturated fat.
We should consume a small portion of fat-containing food with each meal, and at least once a day, this should also be a source of omega-3 fatty acids, which have anti-inflammatory effects. Great sources of plant-based omega-3 include chia seeds, walnuts, flaxseeds and hemp seeds.
Micronutrients
Micronutrients (vitamins and minerals) are required by our body in small amounts, but they still have essential roles in the health and maintenance of all our organ systems. Our bodies cannot produce them, so we have to consume them regularly.
Balanced vegan diets tend to be naturally rich in many micronutrients, including (but not exclusive to) iron, zinc, folate, Vitamin C, Vitamin E, potassium and magnesium.
Vegans should give extra consideration to four micronutrients: Vitamin B12, Vitamin D, iodine and selenium, which are less abundant in plant foods. Luckily, it’s easy to meet your needs through a combination of fortified foods and/or a supplement, such as The Vegan Society’s VEG 1.
To learn more about specific micronutrients and where to get them, check out our nutrient pages.
For more information on how you can thrive on a vegan diet, including nutrition tips and balanced recipe inspiration, head to our Vegan and Thriving campaign page.
The views expressed by our bloggers are not necessarily the views of The Vegan Society.
