Nutrition dictionary
This nutrition dictionary is an alphabetical listing of important nutritional elements. If you can't find the definition you require, please contact us.
A B C D E F G H I J K L M N O P Q R S T U V W X Y Z
A
Additives
Additives are substances added to food to improve flavour,
colour, and texture or to preserve foods to help extend the shelf
life.
Adipose tissue
Adipose tissue is made up of fat-storing cells and is the primary
site of fat storage in the body.
Aleurone layer
The aleurone is a single layer of cells between the endosperm and
bran in wholegrains. It is officially part of the endosperm but
during processing is lost along with the bran. It contains protein,
fats, vitamins and minerals.
Amino acids
Amino acids are the building blocks of all proteins. There are 20
different amino acids that combine in different sequences to make
all the proteins required for metabolism and growth. Our body can
manufacture 12 of these amino acids from recycled proteins; however
the other eight need to be derived from the food we eat.
Anabolism
Anabolism is the building up of a smaller molecule into a
larger one. For example; the rebuilding of muscle when damaged
muscle tissue is repaired.
Anaemia
Anaemia is the term used for a number of medical conditions when
there is too little red blood cells, or they are too immature or do
not contain sufficient haemoglobin to carry adequate oxygen to the
tissues. The most common causes are nutrient deficiencies,
excessive bleeding or red cell destruction.
Anthocyanins
Anthocyanins are natural pigments that occur in plants, fruits and
vegetables. They give plants the blue and red colours as seen in
blueberries and plums. They belong to a group of plant compounds
called flavonoids, and are believed to behave as
antioxidants.
Antioxidant
Antioxidants are substances that help protect our bodies from
damage-causing elements called free radicals. Free radical damage
is associated with a higher risk of developing heart disease, liver
disease and some cancers. Vitamins A, C and E are all antioxidants,
as are copper, selenium, zinc and phytochemicals.
Ascorbic acid
Ascorbic acid is the chemical name for vitamin C, as found in many
fruits and vegetables.
Atherosclerosis
Atherosclerosis is a build-up of plaque in the wall of the
arteries causing narrowing and loss of elasticity. Plaque contains
deposits of fats, cholesterol and cell waste products.
B
Basal metabolic rate (BMR)
BMR is a measurement of the level of energy required to maintain
the bodys vital life functions. Measured when the body is at
complete rest.
Bioavailability
Bioavailability is the ease at which a substance can be
absorbed from the digestive tract and into the bloodstream. The
higher the bioavailability, the greater the absorption.
Body mass index (BMI)
BMI is a measure of a persons body size by calculating their weight
in relation to their height. BMI = kg/m2.
Bone density
Bone density is a measure of the strength of a bone by determining
the amount of minerals (e.g. calcium) in relation to the amount of
bone. Bone density increases throughout childhood and adolescence
to peak at about 30 years of age then slowly declines as we
continue aging.
Bran
Bran is the outer layer of a grain. It is a good source of
fibre, vitamins and minerals. The bran is present in wholegrain
cereals and breads but is lost during the refining process that is
used to make many products such as white bread.
C
Caffeine
Caffeine is a natural stimulant found in coffee, tea, chocolate and
some energy drinks. As a stimulant caffeine may increase heart rate
and alertness but can also cause insomnia and restlessness.
Caffeine also acts as a diuretic and can cause dehydration and
headaches.
Calorie
Calories (cal) are a measurement of energy. The standard measure of
energy in New Zealand however is kilojoules (kJ). One calorie is
equivalent to 4.18 kilojoules.
Carbohydrates
Carbohydrates are the largest source of energy in the diet
and are the most readily converted energy source. They are broken
down into glucose (sugar) and are responsible for our body's blood
glucose/sugar levels. Good sources include rice, bread, cereal,
legumes, as well as fruits and vegetables which also provide
important nutrients. Additional carbohydrate sources include
refined sugars, which do provide instant energy but unfortunately
don't offer the nutrients that the more complex sources of
carbohydrates do.
Carotenoids/Carotenes
Carotenoids are the orange, yellow and red pigments found
in plant tissue that allow it to carry out photosynthesis. When
eaten, these pigments provide vitamins and antioxidants that have
many health benefits in humans. Beta-carotenes are a form of
vitamin A.
Catabolism
Catabolism is the breaking down of a larger molecule into
a smaller molecule. For example the breakdown of carbohydrates to
release energy.
Cellulose
Cellulose is an insoluble fibre that makes up the framework of
plant cell walls.
Central obesity
Central obesity refers to the excess fat stored around the
abdominal area including around the vital organs such as heart and
liver.
Cholesterol
Cholesterol is a sterol which is made by the body and is
found naturally in animal products such as meat, eggs, poultry and
dairy foods.
Cognition
Cognition refers to mental functions such as the ability to think,
reason, and remember.
Complementary proteins
Complementary proteins are the proteins supplied by different foods
that combine together to supply all the essential amino acids. The
proteins present in one food complement the proteins in another
food to supply any essential amino acids that the other may be
missing.
Complete proteins
Complete proteins are foods that contain all the essential
amino acids in levels required by the body and do not require other
foods to supply any.
D
Dehydration
Dehydration occurs when body water loss exceeds intake.
This generally occurs due to insufficient water consumption or
increased water loss due to vomiting, diarrhoea or excessive
sweating. Symptoms include thirst, headaches, dry lips, lack of
concentration. Mild dehydration can occur before you notice any
symptoms.
Diabetes
Diabetes mellitus is a disease caused by the inability of the body
to control the amount of sugar (glucose) in the blood. Type 1
diabetes results from the bodys inability to produce insulin in the
pancreas and Type 2 diabetes is due to the body cells developing
resistance to insulin.
Diuretic
A diuretic is a substance that increases the production of urine
thereby increasing the removal of water from the body. Caffeine is
a naturally occurring diuretic.
E
Electrolytes
Electrolytes are minerals which are needed to keep the body's
balance of fluids at a healthy level and to maintain normal
functions, such as heart rhythm, muscle contraction, and nerve
impulse transmission. Electrolytes include potassium, sodium,
calcium, and magnesium.
Emulsifiers
Emulsifiers are substances that have both water-soluble and
fat-soluble portions. This feature allows oils and water to combine
in a solution.
Endosperm
Endosperm is the inner part of the grain. It contains carbohydrate,
protein and B vitamins.
Energy
Energy is the fuel we need from food to function and be active.
Energy requirements vary depending on your age, body size and
physical activity. Its important to monitor your energy consumption
as too much energy can lead to weight gain. Fat, protein and
carbohydrates all provide energy (known as kilojoules or calories)
in the foods we eat. Fats provide more energy per gram than protein
or carbohydrates.
Energy balance
Energy balance is achieved when energy intake (food and beverages)
is equal to energy output (exercise) and a steady weight is
maintained.
Energy dense foods
Energy dense foods are higher in energy (kilojoules) than in
nutrients, such as chocolate, hamburgers and deep fried
chips.
Enzymes
Enzymes are substances that speed up chemical reactions. For
example, in our body some enzymes help break down the food we eat
and release energy.
Ergogenic aids
Ergogenic aids are substances taken to improve physical or
mental performance. There are several types of aids ranging from
the legal such as creatine and caffeine to the illegal such as
steroids and blood doping.
Essential amino acids
Essential amino acids are the amino acids that the body cannot
synthesise itself in sufficient quantities for physiological needs
and must therefore be acquired from the diet. There are 8 essential
amino acids required for adults and 9 for children.
Essential fatty acids
Essential fatty acids are the fatty acids that the body
cannot synthesise itself in sufficient quantities for physiological
needs and must therefore be acquired from the diet. There are 2
essential fatty acids; linoleic acid which is an omega-6 and
linolenic acid which is an omega-3 fat.
F
Fad diets
Fad diets are fashionable diets that generally do not
result in long-term weight loss. Fad diets are often dangerous to
your health if undertaken for a long duration as they often
eliminate many important food groups from your diet. Common fad
diets include The Atkins Diet, The Southbeach Diet and The Cabbage
Soup Diet.
Fatty acids
Fatty acids are the basic building blocks for all lipids
(fats). They are used by the body as a source of energy and in
various tissues throughout the body and brain.
Fats
Fats (or lipids) are an essential source of energy in the
diet as they:
- are a carrier for the fat soluble vitamins (A, D, E and K)
- form part of cell membranes.
- provide a very concentrated source of energy
- provide the starting ingredient for some hormones
- provide essential fatty acids which our body cannot produce
However fat should be eaten sparingly as too much can lead to
weight gain, heart disease and some cancers. Men should aim to eat
around 40-60g of fat per day, women and children about 30-50g per
day and very active teenagers and adults should consume 70g per
day.
The type of fat eaten is also important:
- Polyunsaturated and monounsaturated fats - (good) can help reduce cholesterol. They are found in sunflower, olive, canola oils and margarines as well as many nuts, seeds and soy foods. Omega -3 is an important polyunsaturated fat found in fatty fish such as salmon and in the ancient wholegrain Salba.
- Saturated and trans fats - ('bad') can raise cholesterol levels and therefore increase your risk of heart disease. Saturated fats are present in many foods and are generally found in higher amounts in animal-based products and commercially baked products. Trans fats can be found in margarine and baked goods such as biscuits and pastries. It is best to eat less of foods that are high in saturated fats and trans fats, or to select lean or low-fat alternatives.
Fibre
Fibre is a type of carbohydrate whose main role is in maintaining a
healthy digestive tract. It plays a key role in preventing
constipation, cancer and heart disease. Wholegrain breads, cereals,
legumes, rice, pasta, fruit and vegetables are good sources of
fibre. There are a number of different types of dietary fibre. The
three major types are soluble fibre, insoluble fibre and resistant
starch. (Although it is not actually a fibre, resistant starch is
now being recognised as a member of the fibre family due to its
similar effects on the body.)
- Soluble fibre - is beneficial to help lower blood cholesterol levels and, in people with diabetes, helps to control blood sugar. Soluble fibre is found in fruits, vegetables, dried peas, soybeans, lentils, oats, rice and barley.
- Insoluble fibre - because of its bulking properties, insoluble fibre helps keep us regular. Foods containing insoluble fibre include wholegrain and wholemeal wheat-based breads, cereals and pasta.
- Resistant starch - is a type of starch found in plant foods that escapes digestion in the small intestine. Resistant starch may provide similar benefits to other types of fibre, such as helping to prevent constipation. Foods containing resistant starch include firm bananas, roasted chickpeas, boiled long grain white rice, baked beans, cooked and cooled potato, as well as cornflakes.
Flavonoids
Flavonoids are water soluble plant pigments and are a subgroup of
the polyphenol group of plant compounds. Flavonoids are believed to
function as antioxidants, and are produced by plants to assist in
photosynthesis.
Flavours
Flavours are added to processed food to enhance the taste. There
are 3 main types;
- natural as they occur in nature
- nature identical synthesized in the laboratory and are identical to those that occur in nature
- artificial
Food allergy
A food allergy is an abnormal reaction of the bodys immune
system to a protein in food. When the body comes in contact with
the food protein, substances are released which cause inflammation
(redness and swelling) and the symptoms of an allergic reaction.
The symptoms of a true food allergy may include: an itchy rash,
swelling or burning around the mouth and throat, vomiting, stomach
cramps, hives, diarrhoea, wheezing and eczema. Severe reactions may
cause asthma and allergic shock (called anaphylaxis). The most
common foods in New Zealand that are linked with allergic reactions
are: eggs, cows milk and peanuts. Other foods include: fish, wheat
and soy.
Food aversion
Food aversions are a strong desire to avoid certain foods. This is
not a food allergy or intolerance but may come from an association
to an unpleasant event in the past with a certain food.
Food groups
There are four main food groups - we need to eat a variety of foods
from each of the food groups everyday in order to have a healthy,
nutritionally balanced diet.
- Vegetables and fruit
- Breads and cereals
- Meat and meat alternatives (legumes, lentils)
- Dairy products and dairy alternatives
Food intolerance
A food intolerance is an adverse reaction (that does not cause an
immune response) of the body to compounds found in a variety of
foods. Common symptoms are irritation of the stomach or bowels,
hives, mouth ulcers, nausea, nasal congestion and diarrhoea. Food
intolerances may also cause tiredness, weakness, headaches,
irritability and muscle aches. Intolerance may occur to
salicylates, amines and monosodium glutamate (MSG).
Fortified
To fortify is to add nutrients to a food in levels higher than were
originally present. Fortification can be mandatory to prevent a
widespread nutritional deficiency, for example folate in bread, or
voluntary to balance the total nutrient profile of a food.
Free radicals
Free radicals refer to atoms that have unpaired electrons
in their outer layers. Caused by pollutants, cigarette smoke, and
the by-product of metabolism they are believed to contribute to
tissue damage and aging. Antioxidants are believed to quench these
free radicals and neutralise the harmful effects.
Fructose
Fructose is a type of sugar that is found naturally in fruit and
honey.
Functional foods
Functional foods are foods that have been manufactured to contain a
specific compound to provide a particular health benefit. Also
called nutraceuticals or designer foods.
G
Germ
The germ is the embryo of a grain and is rich in protein, good
fats, minerals, vitamin E and B vitamins.
Glucose
Glucose is a simple sugar derived from the breakdown of
carbohydrates. Glucose is a major source of fuel for the body,
particularly the brain.
Gluten
Gluten is a protein found in wheat, rye, barley, triticale and
possibly oats (dependant on cross-contamination during processing).
It is the gluten that gives dough its sticky cohesiveness which is
important in manufacturing many products such as bread.
Glycaemic index
Glycaemic index (GI) is a value given to carbohydrate foods to show
how quickly they release glucose into the blood stream. Low GI is
0-54, intermediate GI is 55-70 and high GI is 71-100.
Glycogen
Glycogen is the condensed form that any unused glucose takes when
it is stored in the liver and around muscles. It is then readily
available as required.
Goitre
Goitre is an enlargement of the thyroid gland due to iodine
deficiency or malfunction of the thyroid gland.
Grams
Grams (g) are a unit of measurement. Often used in nutritional
values for nutrients such as carbohydrate, protein and fibre.
H
Haemoglobin
Haemoglobin is a protein found in red blood cells that carries
oxygen from the lungs to the cells throughout the body.
Health claims
Health claims show a relationship between a specific nutrient in a
food and prevention of a particular disease or health related
condition.
Heavy metals
Heavy metals are minerals such as mercury and lead. They
are named because they are relatively high in atomic weight. Many
heavy metals are poisonous.
Hydrogenation
Hydrogenation is the addition of hydrogen to a monounsaturated or
polyunsaturated oil, producing a more solid oil and is used to make
spreadable fats and reduce oxidation to protect against
rancidity.
I
Insulin
Insulin is a hormone produced in the pancreas in response to
increased blood glucose levels. Insulins primary role is to
transport glucose from the bloodstream into the muscle and
tissues.
Isoflavones
Isoflavones are a naturally occurring plant compounds that have
similar structural properties to estrogen. Also known as
phytoestrogens.
J
Jaundice
Jaundice is the yellowing of the skin due to excessive bilirubin
build-up in the blood. This may be caused by high levels of red
blood cell destruction.
K
Kilojoule
Kilojoules are the current standard unit of energy measurement. One
gram of fat contains 37 kJ, 1 gram of protein or 1 gram of
carbohydrate contains 17 kJ. Therefore fat provides significantly
more energy than the equivalent volume of carbohydrate or
protein.
L
Lactase
Lactase is the enzyme produced in the small intestine that is
required to breakdown lactose.
Lactose
Lactose is the sugar found in milk. The body breaks it down to
glucose and galactose.
Legumes
Legumes are plants of the pea or pod family, including peas, beans
and lentils. They are rich in fibre and protein.
Lycopene
Lycopene is a phytochemical found in fruit and vegetables which
gives them a red pigment. Lycopene can be more easily absorbed by
the body if it has been gently cooked.
M
Macronutrients
Macronutrients are the key nutrients in the diet that provide us
with energy. They are carbohydrate, protein and fat.
Metabolic syndrome
Metabolic syndrome is the term given to a group of risk factors
which, when present, greatly increase an individuals risk of
developing coronary heart disease or type-2 diabetes. These factors
are insulin resistance (or high blood glucose levels),
hypertension, abnormal blood lipids, and obesity.
Metabolism
Metabolism refers to the chemical processes that occur in our body
that turn what we eat into energy. This energy can then be used for
all activity including walking, talking, thinking and
breathing.
Micrograms
Micrograms (ug) are a unit of measurement. Often used in
nutritional values for nutrients such as folate and vitamin
B12.
Micronutrients
Micronutrients is the general name given to compounds that are
needed in minute quantities to sustain a healthy body, such as
vitamins and minerals.
Milligrams
Milligrams (mg) are a unit of measurement. Often used in
nutritional values for nutrients such as calcium and iron.
Minerals
Minerals are important for the formation of bones, teeth, blood and
connective tissues. They play important roles in chemical
reactions, as they are a component of enzymes. Minerals also
regulate water balance, muscle contractions and nerve
transmissions. They are required in the body in small amounts and
must be obtained from food. Click here for
a detailed list of the minerals.
N
Nutrients
Nutrients are substances obtained from food that we require for
metabolism or physiological processes. Carbohydrates, fats,
proteins, vitamins, minerals, fibre and water are all
nutrients.
Nutrient dense foods
Nutrient dense foods are foods that are higher in nutrients than in
energy (kilojoules), such as fruit and vegetables.
Nutrigenomics
Nutrigenomics is the study of the interaction between genetics and
nutrition and how they affect health.
O
P
Parenteral nutrition
Parenteral nutrition is a means of feeding a patient intravenously
to ensure they get all their nutritional requirements when they
cannot eat themselves.
Peak bone mass
Peak bone mass is the highest mass of bone an individual can
attain, developed over the fist 25-30 years of life before peaking
and slowly declining into old age.
Phytochemicals
Phytochemicals are natural chemicals in plant foods thought to
protect against diseases, such as heart disease and some cancers.
Also known as phytonutrients.
Phytoestrogens
Phytoestrogens are naturally occurring plant chemicals that have a
similar structure to the hormone estrogen and can have weak
estrogen-like effects in humans.
Phytonutrients
See phytochemicals.
Polyphenols
Polyphenols are a class of phytochemicals found in plants, many of
which act as antioxidants. Flavonoids are a common
polyphenol.
Potassium
Potassium and sodium work together in the body to regulate the
balance between water and acidity in the blood. Potassium is also
important for nerve function to the muscles which causes muscles
(including the heart) to contract. If there is a deficiency in
potassium, heart rhythm can be altered. Potassium can be found in
fruits, vegetables, grain foods, meats and milk.
Prebiotics
Prebiotics are non-digestible carbohydrates that promote the growth
of the good bacteria in your gut. Some foods they are present in
include, bananas, onions and chickpeas.
Preservatives
Preservatives are food additives used to prevent spoilage by
inhibiting bacterial growth.
Probiotics
Probiotics are live microorganisms that are beneficial to the
digestive tract. Dietary supplements can be taken which contain
probiotics to complement existing gut microorganisms or help
replenish them after stomach illness or antibiotic use.
Protein
Protein is important for the growth of body cells and makes up
virtually every part of the body. Protein can be found in dried
peas, soy and baked beans, peanut butter, nuts, eggs, cheese, lean
meat, fish and wholegrains.
Q
R
Recommended daily intake
Recommended daily intake (RDI) is the average daily amount of all
known nutrients that need to be consumed to maintain good
health.
Refined
Refined refers to the process where foods are stripped of their
coarse outer layers and many nutritional aspects. For example,
wholegrain wheat is refined to produce white flour.
S
Sports drinks
Sports drinks are drinks containing carbohydrates and electrolytes.
Legally to be classified as a sport drink they need to contain 4-8%
carbohydrate, but the sodium levels can vary. Ideally sodium levels
are best at 500-700g/L. Sports drinks are a good source of
carbohydrate and electrolytes if exercising over 1 hour.
Sterol
A sterol is a compound containing carbon, hydrogen and oxygen
arranged in rings. Common examples are cholesterol, estradiol and
vitamin D.
Sulphites
Sulphites are common preservatives containing sulphur. They are
recognised by the numbers 220 228 in the ingredients list.
Supplements
Supplements are tablets, liquids or powders that contain vitamins,
minerals, herbs or macronutrients. Supplements are often taken to
increase dietary intake or enhance athletic performance.
T
Tempeh
Tempeh is a food made from fermented soybeans. It is high in
protein and fibre.
Textured vegetable protein
Textured vegetable protein(TVP) is a meat substitute made from
processed soybean protein (soy flour).
Tofu
Tofu is a soft cheese-like food made by curdling soy milk. Also
known as soybean curd.
Triticale
Triticale is a hybrid of wheat and rye.
U
V
Vegan
A Vegan is an individual who avoids all animal-derived foods from
their diet, including honey and gelatine.
Vegetarian
There are two main types of vegetarian diets. These are:
- 'Lacto-ovo' vegetarian - which includes dairy products and eggs along with all plant foods, such as grains, fruits and vegetables, pulses and legumes, nuts and seeds.
- 'Vegan' - which consists only of plant foods, avoiding all animal products including honey and gelatine.
With some planning, both of these eating styles can provide
sufficient nutrients for good health.
Vitamins
Vitamins are molecules that are needed in small amounts by the body
for health and growth, and they must be obtained by the diet daily.
The exceptions to this rule are vitamin D, which is made in the
skin when exposed to sunlight and vitamin K, which can be
synthesised by gut bacteria in small amounts. Vitamins play an
essential role in releasing energy from food and in speeding up
many chemical reactions that occur in the body every second. They
also play important roles in the formation of body components, such
as blood and bone as well as being antioxidants. Click here for a detailed
list of the vitamins.
W
Waist circumference
Waist circumference is a measurement of the size of an individuals
waist.
Waist to hip ratio
Waist to hip ratio is measurement of an individuals waist divided
by their hip measurement.
Water
Water is one of the nutrients that our body requires for health and
it makes up 50-70% of our body weight. All cells in the body
require it and adequate water intake helps prevent dehydration. 6-8
glasses of water are required each day, more than this may be
required during hot weather or for active people. Signs that a
person may be dehydrated, even slightly include: inability to
concentrate, confusion, tiredness, moody, dark coloured urine or
dried cracked lips. People are often already slightly dehydrated
before they begin to feel thirsty.
Wholefoods
Wholefoods are foods that are unprocessed, or minimally processed
and as such contain high levels of nutrients. Good examples of
wholefoods include fruit and vegetables, wholegrains, brown rice,
nuts and seeds.
Wholegrain
In their natural state grains contain an outer bran layer, inner
germ and an endosperm. Various vitamins, minerals, phytochemicals
and fibre are dispersed throughout the 3 layers of the grain. Whole
grains contain all 3 layers of the grain and thus contain a large
range of nutrients. Once the grain has been processed, as in white
flour, both the bran and germ layer are removed and therefore so
are many of the nutrients. It can sometimes be hard to determine if
a product contains whole grains, so it is best to look at the
ingredient list. The following words describe whole grain foods:
whole grain, whole wheat, popcorn, brown rice, oats, rye, millet,
sorghum, stone ground whole and triticale.
X
Y
Z
Vitamins
Vitamin A
Vitamin A is essential for a variety of functions including vision,
skin health and new cell growth. Good sources include tomatoes and
dark green and orange vegetables and orange fruits, such as
broccoli, spinach, carrots, pumpkin and apricots.
Vitamin B1 (Thiamin)
Vitamin B1 is needed for energy metabolism and the proper
functioning of the nervous system. Good sources include
wholegrains, soybeans, peas, beans, pistachio nuts.
Vitamin B2 (Riboflavin)
Vitamin B2 is needed for energy metabolism, tissue growth, and
maintaining good vision. Good sources include dairy products (milk,
cheese, yoghurts), broccoli, spinach, mushrooms and eggs.
Vitamin B3 (Niacin)
Vitamin B3 is needed for energy metabolism, proper digestion, and a
healthy nervous system. Good sources include kidney beans, peanuts,
mushrooms, milk, cheese, chicken and salmon.
Vitamin B6 (Pyridoxine)
Vitamin B6 is needed for amino acid metabolism, cognitive
function and immune function. Good sources include wholegrains,
spinach, broccoli, carrots banana and yoghurt.
Vitamin B12
Vitamin B12 is an essential vitamin required by the body to make
red blood cells and DNA. It is also needed to make a protective
layer around nerve cells. This vitamin is found naturally in animal
products, such as meat, dairy products and eggs. There are some
plant sources of vitamin B12, however the form of the vitamin found
in these foods is inactive and not useful to the body. People who
only eat plant foods (i.e. vegans) should include adequate amounts
of plant foods that contain added vitamin B12 (e.g. fortified soy
drinks and soy-based meat-alternative products), or take a B12
supplement.
Vitamin C
Vitamin C is an antioxidant vitamin needed for the
formation of collagen to hold the cells together and for healthy
teeth, gums and blood vessels. It also improves iron absorption and
resistance to infection. Fruit and vegetables are good sources of
vitamin C.
Vitamin D
Vitamin D promotes absorption and use of calcium and phosphate for
healthy bones and teeth. The body synthesises vitamin D when our
skin is exposed to at least 10-15 minutes sunshine per day. Longer
time is required in winter months and in those with darker skin
tones. Food sources include fortified milk, cheese, whole eggs,
liver, salmon, and fortified margarine.
Vitamin E
Vitamin E is a strong antioxidant that can help protect
the bodys cells against damage. Food sources of vitamin E include
wholegrain products, nuts and seeds, wheatgerm and vegetable
oils.
Vitamin K
Vitamin K is necessary for normal blood clotting and synthesis of
proteins found in the bone and kidneys. About half of an
individuals vitamin K requirements come from bacteria that reside
in the gastrointestinal tract. The other half can be obtained from
foods such as leafy green vegetables and cruciferous vegetables
such as cabbage.
Folate (Folic acid)
Folate is a B vitamin, essential for all the family, as it has an
important role in the development of all body cells. It is
especially important during periods of rapid growth. All women
planning pregnancy or who might become pregnant should increase
their intake of folate. This is because an adequate folate intake
in the month before and the first three months of pregnancy may
reduce the risk of babies being born with certain birth defects,
such as Spina Bifida. Good sources of folate include fortified
breakfast cereals and breads, dark green leafy vegetables, some
fruits and juices (e.g. bananas, oranges and rockmelon), legumes
(e.g. chickpeas) and nuts (such as peanuts).
Major
Minerals
Major minerals are those present in the body in amounts larger than
5g and include:
Calcium
We need a daily intake of calcium to develop and maintain strong
bones and teeth. Calcium is also required for muscle and nerve
activity. Calcium is found in dairy products, fortified soy drinks,
green leafy vegetables, nuts and seeds.
Chloride
Chloride is required to maintain normal fluid and
electrolyte balance and forms hydrochloric acid in the stomach for
digestion. It is found in most foods, with good sources including
table salt and soy sauce.
Magnesium
Magnesium is needed for healthy bones and teeth, maintaining normal
muscle and nervous system function, and energy metabolism. Good
food sources include green vegetables such as spinach and broccoli,
legumes, wholegrains, nuts and seeds.
Phosphorus
Phosphorus is needed for healthy bones and teeth, energy
metabolism, and acid-base balance in the body. Found in
wholegrains, nuts, legumes and all animal products.
Potassium
Potassium and sodium work together in the body to regulate the
balance between water and acidity in the blood. Potassium is also
important for nerve function to the muscles which causes muscles
(including the heart) to contract. If there is a deficiency in
potassium, heart rhythm can be altered. Potassium can be found in
fruits, vegetables, grain foods, meats and milk.
Sodium
Sodium is an electrolyte that helps maintain the acid-base balance
of the blood, helps regulate blood pressure and water balance in
cells and aids in muscle contraction and nerve impulse
transmission. However, too much sodium can lead to high blood
pressure and stroke. Highly processed foods such as crisps and
processed meats usually contain large amounts of sodium.
Trace minerals
Trace minerals are those minerals that are present in the body in
less than 5 g and include:
Copper
Copper is required to synthesise haemoglobin and is part of several
enzymes. Good sources include nuts, legumes, wholegrains and
seafood.
Fluoride
Fluoride is required for strong bones and teeth and is important to
prevent dental carries. Good sources include fluoridated water,
fluoridated toothpaste and seafood.
Iodine
Iodine is a component of the thyroid hormones that help regulate
growth and metabolism. It is also important for brain development
in the young. Good sources include iodized salt, fortified bread,
seafood and eggs.
Iron
Iron is a mineral that helps create healthy blood and carries
oxygen around the body. Iron is found in legumes, wholegrain breads
and cereals, green leafy vegetables, nuts, seeds and meat.
Manganese
Manganese is a co-factor for several enzymes. Good food sources
include nuts, wholegrains and leafy vegetables.
Selenium
Selenium is an important antioxidant and also helps regulate the
thyroid hormone. Good food sources include wholegrains, vegetables
grown in selenium rich soil (NZ soil is low in selenium), seafood
and meat.
Zinc
Zinc is part of insulin and many enzymes and as such is involved in
many reactions in the body. Also required to transport vitamin A,
for taste perception and wound healing. Good food sources include
wholegrains, beans, nuts, meat and seafood.