A-Z
OF NUTRITION
A
VITAMIN A (AND BETA-CAROTENE) Needed for normal function of the immune system, skin and eyes. Found in a range of foods, including dairy, eggs and oil-rich fish. Beta-carotene, in yellow, orange and red fruit and veg, is converted into vitamin A in the body. Men need 0·7mg/day; women 0·6mg.
D
VITAMIN D Helps regulate calcium and phosphate levels, needed for healthy bones, teeth and muscles. Only found in a few foods (oily fish, red meat, egg yolks and fortified foods), but for part of the year most of us can make enough through exposure to sunlight. From October to March, everyone (except babies under one) is advised to take a daily 10mg supplement*. Adults need 10mcg/day.
G
I
B
B VITAMINS A group of vitamins that helps us convert the energy in food into energy the body can use. Some are important for making red blood cells. Present in many foods including milk, leafy veg, wholegrain cereals and meat.
E F H
GLYCAEMIC INDEX (GI) A rating system that indicates how quickly carbohydrate-containing foods are broken down into sugar and how that affects blood sugar levels (glucose). Foods with a low-tomedium GI (eg beans and pulses, porridge oats, vegetables) break down more slowly, helping keep blood sugar levels stable.
Ever wondered what all those vitamins, minerals and nutrients actually do? Find out here – and look out for our nutrition tick boxes across the magazine, which highlight all the goodness in our recipes
VITAMIN E Keeps skin, eyes and immune system working normally. Sources include olive oil, nuts, seeds and wheatgerm. Men need 4mg/day; women 3mg.
FOLATE Also known as folic acid; a B vitamin that helps make red blood cells. Important for women aiming to conceive and in the first 12 weeks of pregnancy as it reduces the risk of birth defects, such as spina bifida. Sources include asparagus, spinach and fortified breakfast cereals. HEART-HEALTHY FATS Swap a diet high in saturated fat (found in butter, biscuits, fatty meat, cheese and cream) for unsaturated fats (the type in oils, nuts, avocados and oily fish), to help reduce risk of heart attack or stroke. Adults should aim to eat no more than 20g saturated fat per day.
IRON A mineral used to make red blood cells, it’s most easily absorbed from red meat. Vegetarians should get it from a variety of sources, including dried apricots and kale. Men aged 19-64 and women over 50 need 8·7mg/day; women 19-50 need 14·8mg/day.
8
C
CALCIUM A mineral needed for strong bones and teeth. A lack of it, particularly while bones are growing, can increase the risk of osteoporosis (brittle bones) in later life. Dairy products are the best source. Non-dairy sources include dark green leafy vegetables, tofu, almonds and bony tinned fish where the bones are eaten, such as sardines. Adults need 700mg/day.
J
JUICE A small glass (150ml) of pure vegetable or fruit juice is one of your five a day and the vitamin C in fruit juice helps the body absorb iron. Vitamin C helps keep cells healthy and aids wounds to heal.
K
VITAMIN K Required for normal blood clotting and maintenance of bones. Good sources include green leafy veg and vegetable oils. Adults need 1mcg/day per kg body weight.