Sure, let's break down macronutrients and micronutrients, along with their functions and sources:

Macronutrients:

1. Carbohydrates:

Function:

• Energy Source: Provides the body with glucose, the primary fuel for cells, tissues, and organs.
• Fuel for Exercise: Rapidly metabolized during physical activity to provide immediate energy.
• Glycogen Storage: Stored as glycogen in muscles and liver for future energy needs.

Sources:

• Complex Carbohydrates: Whole grains (brown rice, quinoa, oats), legumes (beans, lentils), starchy vegetables (potatoes, sweet potatoes).
• Simple Carbohydrates: Fruits (bananas, apples, berries), vegetables (carrots, beets), dairy products (milk, yogurt), sweets (honey, maple syrup).

2. Protein:

Function:

• Muscle Repair and Growth: Essential for building and repairing muscle tissue after exercise or injury.
• Enzymes and Hormones: Serve as enzymes, hormones, and antibodies, playing vital roles in various physiological processes.
• Structural Component: Constitute the building blocks of cells, tissues, and organs.

Sources:

• Animal Sources: Lean meats (chicken, turkey, beef), fish (salmon, tuna), eggs, dairy products (milk, yogurt, cheese).
• Plant Sources: Legumes (beans, lentils), tofu, tempeh, edamame, quinoa, nuts, seeds.

3. Fats: