Vitamins and minerals

#Vitamins and minerals #Y

Zinc and your health

By Sama Mohamed

Key facts Zinc is a mineral that is essential for many of the body’s normal functions and systems. Zinc also supports normal growth and development during pregnancy, childhood and adolescence. Having enough zinc is important for skin health and effective wound healing. Zinc is found in many food sources, but is better absorbed from animal-based foods, so vegans and vegetarians need to be extra careful to ensure they get enough. Too much zinc can cause side effects, so if you decide to take a supplement, don’t take more than 40mg of extra zinc, unless you are advised to by your

Continue Reading
comment
#V #Vitamins and minerals

Vitamin K

By Sama Mohamed

Key facts Vitamin K is important because it helps the liver make proteins that allow blood to clot. Vitamin K deficiency is rare — adults usually have enough vitamin K because normal bacteria in the gut produce it, and it is also in the fat of many commonly available foods. Not having enough vitamin K in the body can make you bruise or bleed more easily than usual. A blood test can confirm vitamin K deficiency. If you are deficient in vitamin K, your doctor will prescribe vitamin K supplements. Why is vitamin K important? Vitamin K is important because

Continue Reading
comment
#V #Vitamins and minerals

Vitamin E

By Sama Mohamed

Key facts Vitamin E is the name given to a group of vitamins found in a wide variety of oily foods. Vitamin E helps maintain a healthy immune system, healthy vision and skin. Vitamin E deficiency is uncommon since you only need to consume a small amount in your diet to stay healthy. High-dose vitamin E supplements can build up in your body and this can be harmful. What is vitamin E? Vitamin E is the name given to a group of 8 vitamins. It is also known as tocopherol. The most important role of vitamin E is as an

Continue Reading
comment
#V #Vitamins and minerals

Vitamin D

By Sama Mohamed

Key facts Vitamin D maintains bone health. This vitamin helps your body to absorb dietary calcium. It also regulates the amount of calcium in your blood and strengthens your bones. People get most of their vitamin D from the sun. If you don’t spend time outdoors or are mostly covered up when outdoors, you may need a vitamin D supplement. What is vitamin D? Vitamin D is a fat-soluble vitamin that is very important for bone health. It helps your body to absorb calcium from food. It also regulates the amount of calcium in your blood and strengthens your skeleton.

Continue Reading
comment
#V #Vitamins and minerals

Vitamin C

By Sama Mohamed

Key facts Vitamin C is found in many different fruits and vegetables, especially leafy greens and citrus. Vitamin C helps your body absorb iron and copper. If you don’t reach your recommended dietary intake (RDI) of vitamin C through food consumption, supplements can help. If you take vitamin C supplements, always follow the directions on the packaging, since too much can be harmful. What is vitamin C? Vitamin C, also known as ascorbic acid or ascorbate, is a natural antioxidant that can be found in a variety of fresh foods and is essential to keeping you healthy and your body functioning well.

Continue Reading
comment
#V #Vitamins and minerals

Vitamin B

By Sama Mohamed

Key facts Vitamin B is considered an essential vitamin. Different types of vitamin B help to keep you healthy. Vitamin B is naturally found in animal-based foods (chicken, fish, meats and dairy), bread, leafy vegetables and nuts. What is vitamin B? Vitamin B is a group of vitamins that help your body’s metabolism function better. The B group of vitamins include thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9) and cobalamin (B12). The ‘B-group’ or ‘B-complex’ of vitamins make up 8 out of 13 essential vitamins and are all water-soluble (dissolves in water). This means that they

Continue Reading
comment
#V #Vitamins and minerals

Vitamin A

By Sama Mohamed

Key facts There are several different forms of vitamin A. Vitamin A is found in meat, eggs and dairy products. Vitamin A supports immunity, eyesight and reproduction. If you take vitamin A supplements, follow the directions on the packet since too much can be harmful — unless you have a medically diagnosed deficiency. What is vitamin A? Vitamin A is an essential fat-soluble vitamin. You may recognise names such as retinol, retinal, retinoic acid or retinyl ester — these are all forms of vitamin A. Some animal products have preformed vitamin A (also known as retinol). Some fruits and vegetables

Continue Reading
comment
#Healthy eating #S #Vitamins and minerals

Salt and sodium

By Dr. Ahmed Hafez

Key facts Salt is a mineral made up of sodium and chlorine. Consuming too much sodium is linked to high blood pressure and increased risk of heart disease, stroke and chronic kidney disease. Salt is the main source of sodium in the diet. Most Australians are consuming nearly twice as much salt as recommended. The majority of salt consumed in the Australian diet comes from processed and packaged foods, not salt added at the table or during cooking. What is salt? Salt is a mineral made mostly of sodium chloride. It has been used to flavour and preserve food for

Continue Reading
comment
#Healthy eating #P #Vitamins and minerals

Potassium and your health

By Sama Mohamed

Key facts Potassium is a mineral that is essential for all of the body’s functions. It helps your nerves, muscles heart to function well, and also helps move nutrients and waste around your body’s cells. Most people get enough potassium for their daily requirements through their diet. Both high and low levels of potassium in the body can be dangerous. Only take potassium supplements as recommended by your doctor. What is potassium? Potassium is a mineral that is essential for all of the body’s functions. It helps your nerves, muscles and heart to function well, and also helps move nutrients and

Continue Reading
comment
#M #Vitamins and minerals

Magnesium and your health

By Sama Mohamed

Key facts Magnesium is a mineral that is essential for healthy muscles, nerves, bones and blood sugar levels. If you don’t get enough magnesium in your diet over a long time, you may be at a higher risk of health problems such as heart attack, stroke, diabetes or osteoporosis. Severe magnesium deficiency can cause symptoms including numbness, muscle cramps and an abnormal heart rhythm. Foods high in magnesium include green leafy vegetables, legumes, nuts, seeds and wholegrains. How much magnesium you need depends on your age, sex and stage of life. What is magnesium? Magnesium is a mineral that is

Continue Reading
comment
#I #Vitamins and minerals

Iron-rich foods

By Sama Mohamed

Key facts Iron is an important nutrient that you can only get through your diet. Haem iron is found in meat, poultry and fish. Non-haem iron is found in plants, eggs, and nuts. The amount of iron you need each day depends on your sex and age. If you are concerned about your iron intake, speak to your doctor. Foods high in iron What is iron? Iron is a nutrient that comes from your diet. It’s needed for many functions in your body, with one of the most important being to prevent anaemia. Iron is needed to make haemoglobin, a

Continue Reading
comment
#I #Vitamins and minerals

Iodine

By Sama Mohamed

Key facts Iodine is an element that is essential for normal growth, and for brain development. A healthy diet needs enough iodine, but too much can cause health problems. Foods rich in iodine include seafood, dairy products and iodised salt. If you are planning a pregnancy, if you are pregnant or breastfeeding, it is recommended that you take an iodine supplement every day, to make sure you get enough. If you have a thyroid condition, speak to your doctor before taking an iodine supplement. What is iodine? Iodine is an element that is essential for normal growth, and for brain

Continue Reading
comment
#F #Healthy eating #Vitamins and minerals

Folate

By Sama Mohamed

What is folate? Folate is a B-group vitamin, also called vitamin B9, that your body needs to grow and develop. Folate occurs naturally in food, but is called ‘folic acid’ when it comes in the form of a food additive or supplement. Everyone needs folate, but it’s especially important for pregnant women because a lack of folate can lead to abnormalities in the development of the brain and spinal cord in babies (neural tube defects). What does folate do? Your body uses folate to: make DNA form red blood cells grow and repair cells and tissues It’s particularly important that women get enough folate

Continue Reading
comment
#C #Healthy eating #Vitamins and minerals

Calcium

By Sama Mohamed

  What does calcium do? Calcium is important for strong bones, as well as for the healthy functioning of nerves, muscles and heart. You can usually get enough calcium from your diet, although in some cases a supplement is needed. You need calcium to build and maintain healthy bones. Calcium combines with other minerals, such as phosphate, in your bones to give them structure and strength. Calcium also circulates in your blood to be used by your heart, muscles and nerves. To absorb calcium, your body needs vitamin D. Regardless of your calcium intake, if you don’t get enough vitamin D, you

Continue Reading
comment
Load More Posts