Food facts A-Z

The main antioxidants are found in food as vitamins and minerals. They are a group of naturally occurring chemicals to help keep you healthy and protect your body’s cells from damage. Eat plenty of brightly coloured fruit and vegetables such as red peppers, carrots, green leafy vegetables, mangos and tomatoes and wholegrain cereals.

Are good source of carbohydrate and a quick and easy snack to help you keep your energy levels up.

An excellent source of beta carotene, the plant form of vitamin A, to help your vision, particularly at night.

A good source of energy. When they are dried they are also a rich source of potassium, essential for maintaining the body’s fluid balance and blood pressure and for regulating nerve and muscle functions.

A healthy fast food! Eggs are an excellent source of protein which helps your cells to keep healthy. Egg protein contains all the essential amino acids needed by the human body.

Oil-rich fish such as mackerel, kippers, pilchards, salmon and sardines provide the essential fatty acid omega-3. This ‘good’ fat is important at every stage of life and is also important for the healthy development of the brain and the eyes in a developing foetus.

Packed full of vitamin C (weight for weight it contains about 5 times as much vitamin C as an orange) for healthy skin, gums and tissues. Vitamin C can help you absorb iron from plant foods.

You control what foods and ingredients you eat. If you haven’t cooked before, or want to learn more, buy a simple cookbook to get you going. That way you can learn lots about food, ingredients and the best way to prepare them!

Is vital for the manufacture of red blood cells and for the transport and use of oxygen in your body. If you lack iron in your diet you often feel tired and may lose concentration. Foods rich in iron include lean red meat, oil-rich fish, fortified breakfast cereals, green vegetables and dried fruit, particularly apricots.

Juices (fresh and pure) are usually made from fruit or vegetables and are packed full of nutrients to help keep you healthy. They can fuel your energy levels and help to keep you well hydrated – just a small amount of dehydration can make you feel tired so remember your fluid assets!

Eat your greens! Kale, or Curly Kale as it is often called, is a good source of beta carotene, vitamin C and folate. It also contains iron and calcium.

Are great sources of vitamin C. Squeeze their juice into water for added flavour and to make a refreshing drink.

Packed full of vitamins and minerals to keep you healthy. A great source of calcium which is not only important for healthy bones and teeth but is involved in muscle contraction, blood clotting and the transmission of nerve impulses.

A great source of the antioxidant vitamin E which can help protect the cells in your body. They also provide B vitamins which are needed to produce energy in cells. Different nuts provide a range of other good nutrients including calcium (almonds) and zinc (almonds, brazil nuts, peanuts, hazelnuts). PS - Strictly speaking, peanuts are legumes, not nuts, and they grow underground rather than on trees. Important note: Nuts may trigger an allergy in some people so care must be taken when adding them to foods or offering them as snacks. If you have a nut allergy, you need to be very careful to avoid nuts and unrefined (crude) nut oil. Talk to your GP for advice.

A group of fatty acids essential for a healthy life. They are derived from a substance called alpha-linolenic acid which has to be obtained from the diet. Foods high in Omega-3 are oil-rich fish, meat (beef, chicken, lamb), nuts (walnuts, almonds) and fortified foods such as bread, milk, pasta, spreads and eggs.

Pasta really does make you go faster! It is bought in many different colours, flavours and shapes and is a good source of complex carbohydrates which are broken down slowly in the body to boost your energy reserves.

Is a mycoprotein made from fungi and is ideal replacement for protein if you are vegetarian. Use in a variety of dishes such as stir fries and curries.

Are dried grapes and an ideal portable, high-energy snack to keep you going.

A great source of folate (folic acid) which is essential in the manufacture of amino acids and red blood cells.

Is made from soybeans and a good source of vegetable protein. Protein supplies amino acids that are building blocks that build, repair and maintain your body tissues.

It’s you who must make sure that you eat and drink plenty of nutritious foods to keep you healthy and well!

Variety is the spice of life! Variety in food choices is the key to good nutrition, health and wellness so choose different meals and snacks whenever you can.

The most abundant substance in your body and is vital to life – you can’t live without it. Almost everything you eat and drink will give your body water as it is found in both food and drinks. Juicy fruit and vegetables have a high water content whereas solid foods such as bread have much lower water content. You will find it harder to do anything well when you are dehydrated.

An artificial sweetener which has about the same calorific value as sugar but is not so easily absorbed. It is put into in foods to reduce their calorie content.

A great source of calcium for healthy bones and teeth, and vitamins B2 (necessary for the metabolism of fats and carbohydrates) and B12 (essential for a healthy nervous system, the production of red blood cells and prevention of some forms of anaemia).

Has an antioxidant function and is also an essential component of a wide range of enzymes and vital for normal growth. It assists the immune system and helps wound healing. Good food sources include fish and shellfish, red meat, milk and dairy, poultry and egg, wholegrain bread and cereals and green leafy vegetables.