June 17, 2018

Carbohydrates

Carbohydrates Carbohydrates are molecules made of hydrogen carbon and oxygen they include starches, sugar and fibre. They are the body’s main source of energy and the first that the body uses. Carbohydrates are found mostly in plant food such as fruits, vegetables, grain and potatoes. Milk also contains some carbohydrates. Carbohydrates are normally classed into two different types complex and simple carbohydrates. Complex carbohydrates require digestion before the energy released can be used by the body and because of this gives steady blood sugar levels. Simple carbohydrates such as sugars go straight into the blood stream and as such give […]
June 17, 2018

Fats

Fats Fats: unsaturated and saturated fats Fats are also essential parts of a healthy diet and are important in normal brain development of a child they are the most concentrated form of energy available to the body. Unfortunately this means it is also the body’s preferred method of storing energy. There are two main types of fat which are saturated fats and unsaturated fats. Saturated fats lead to the production of cholesterol which can lead to heart disease, saturated fats are found in butter, meat, cheese and lard. Unsaturated fats have very little effect on cholesterol and some vegetable oils […]
June 17, 2018

Protein

Protein Proteins are the basic elements of all animal tissue and about 17% of our bodies are made up of proteins, it is used to maintain our muscles and repair damaged cells it is also a source of energy. White spots on nails and brittle hair are often good indicators of protein deficiency and serious deficiency can lead to serious consequences for the body: these include muscle deterioration and wrinkling of the skin. Protein is found mainly from animal sources meat, fish, cheese, eggs (egg whites are almost all protein) and milk. Protein is found in pulses such as beans, […]
June 17, 2018

Vitamins

Your guide to vitamins and minerals This vitamin and mineral counter section will give you vital information about the vitamins and minerals you need to life a healthy and active life. There is a helpful introduction to give an overview about the types of vitamins and minerals how recommended daily amounts are calculated and when supplements may be necassary. Listings are also given for each vitamin and major mineral with advice on good food sources for each. It also contains helpful tips on how to ensure the food you eat supplies you with all the vitamins and minerals you need. […]
June 17, 2018

Fat Soluble Vitamins

Fat Soluble Vitamins Your guide to Fat Soluble Vitamins Vitamin A What is it and why do you need it? Vitamin A is needed for reproduction and development. It is also needed for healthy eyes, skin and hair. It is also important for a healthy immune system. Vitamin A comes in two forms preformed vitamin a (retinoids) which come from animals and provitimin A (beta-carotene and other carotenoids) which comes from red and yellow fruits and vegetables such as carrots. Deficiency signs Poor vision, dry and scaly skin and reduced immune system. Food sources Liver Carrots Butter Sweet potatoes Red […]
June 17, 2018

Major Minerals

Major Minerals Guide to Major minerals Calcium What is it and why do you need it? Calcium is the most abundant mineral in the body and is important for healthy and strong teeth and bones. It is also required for blood clotting and nerve function. One of the best sources for calcium is lactose found in milk and other dairy products. If you are lactose intolerant you should still be able to have a couple of servings over a day. Another option is soya milk fortified with calcium. It is important that children get enough calcium to ensure proper growth. […]
June 17, 2018

Trace Minerals

Trace Minerals Guide to Trace Minerals Iron What is it and why do you need it? Iron in the body is essential for the delivery of oxygen to cells. It is an important component in the two main oxygen carrying proteins haemoglobin and myoglobin. Haemoglobin is important in red blood cells and carries oxygen and carbon dioxide throughout the body. Myoglobin is used in the muscles where it stores oxygen for physical exercise. Most iron comes from meat but for a vegetarian tofu is a rich source of iron. There are two types of iron found in food. Heam iron […]
June 17, 2018

Water Soluble Vitamins and Minerals

Water Soluble Vitamins and Minerals Your guide to water soluble vitamins and minerals Vitamin B1 Thiamin What is it and why do you need it? Vitamin B1 is needed to help the body release energy from macronutrients in food. It is also needed for fertility and helps maintain a healthy immune system. Absorption of vitamin B1 is increased with allium a substance which occurs in garlic and onion. Deficiency signs Lack of vitamin B1 (Thiamin) in your diet can cause poor concentration, irritability, depression and heart problems. If the deficiency is severe it can cause beri-beri.  Food sources Yeast extract […]