We break down the science behind Macro and Micro-nutrients.

What is on the menu?

Raw, paleo, keto, plant based, good fats, bad fats, ethical eating, farm to table…The world of dietary advice is more confusing than ever.

While diets, dietary choices and our relationships with food is fraught with emotional and cultural influences, the question remains: “What should I be putting into my mouth?”

We are not here to give you medical advice, nor do we have any opinions on what you look like. We like our homemakers to be happy and healthy – regardless of what size toolbelt you wear.

We are here to tell you more about two of the buzzwords currently crowding the foodie space:

Macro-, and Micronutrients.

In short, Macros give your energy. It is the bulk and basic calorific value of whatever you eat. Think Fats, Carbs and Proteins. Micros on the other hand, don’t add calorific value, but provides super important nutritional benefits in the form of vitamins, minerals and other building blocks of a healthy body.

The science behind this is simple. You should pick your food to provide optimal calorific value (enough energy but not too much) and maximised nutritional benefits.

“Think of your body as a building: If macronutrients are the bricks that make up the foundation, micronutrients are the wiring, plumbing, and other important details” Healthcentral.com

One of the easiest ways to do this is to have a few basic daily food routines that don’t require much thought and gives you peace of mind about what’s going into your body.

Which Micros matter?

Calcium: Bone density is important as we age and getting enough calcium is the only way to do this. Dairy products and certain vegetables are good sources of Calcium.

Folate: Also called vitamin B9, folate is used to make new cells. It is super important for pregnant women to get enough folate. You can find it in leafy greens, eggs and beans.

Iron: Your blood uses iron to carry oxygen around your body and it also helps with a number of other crucial body functions. Iron can be found in beans, spinach and fortified cereals.

Vitamin A: This vitamin supports your immune system as well as your eyesight.

Vitamin D: is another important nutrient to protect bone density and boost your immune system. Its found in certain seafood, as well as fortified juice and dairy products.

Top Tip: Your body also produces this hormone-like vitamin when exposed to sunlight. (So, slather on the SPF and head outside to soak up this Micro, Mzanzi style!)

Zinc: You only need a tiny bit of zinc, but it does a big job! Zinc is use for DNA creation, cell growth, tissue repair, and immune function. You can find it in Shellfish, beef, poultry, nuts, and whole grains.

Is all of this a bit much to swallow?

Are you feeling anxious about your micro-intakes? There is an easy solution: Simply blend up a batch of smoothies and drink yourself healthy.

Get the basics right:

Medium fat dairy is always a great place to start. Whether it’s milk, unsweetened yogurt (a great boost for your gut!) or, even better, keffir, it is up to you.

Next up – pick your greens.

Kale, spinach and Swiss chard are all great additions to your smoothie. Yes, it seems extreme to drink raw veggies, but we promise, add a bit of lemon juice, or even vanilla essence and your smoothie won’t have that GREEN taste.

Sweeten it up

“Creamy” fruit like bananas or papaya are great for binding a smoothie and giving it an instant boost of sweetness without reaching for the sugar pot.

Add other fruits like blueberries, apple, and even drop a couple of grapes in for vitamins and sweetness. Still not getting the sweetness you crave? Honey is a great healthy choice for when your sweet tooth aches.

Go nuts!

These are the smoothy super stars. Raw nuts, that don’t have added salt, are the perfect way to boost your micros. Almonds are by far the best, but in truth any nuts or seeds will do be beneficial. If you don’t like the texture of chopped up nuts in your smoothie, there are nut butters that can give you all the nutritional benefits of nuts in a silky-smooth bite.

Get high-tech (if you want to)

Technology gives us even more options. Green powders, as well as fortified protein powders are all ways to boost both micro and macro nutrients and make your smoothies a true health bomb, one sip at a time.

Also read our article on Eating Rainbow Food.