|
|
Dietary Strategies For Cancer PreventionIntroduction The struggle against cancer is one of the greatest challenges of mankind. In industrialized countries lung carcinoma is the main cause of cancer in men and, in recent years, it has exceeded breast carcinoma which is the most frequent cause of cancer death in women. Consequently, while its incidence appears stabilized in men, it continues to increase in women. Some dietetic factors are considered to have a protective role against the development of lung neoplasm, such as fish and fruit. It has been estimated that 30-40% of all tumours can be forestalled with a correct lifestyle and diet. Cancerogenesis, which is the loss of cellular differentiation that causes cancer, is inhibited by factors such as retinoids, vitamins E, D3, C, polyphenols, fibres, calcium, soya, selenium and polyunsaturated fatty acids such as Omega-3. Other factors such as proteins, lipids, sodium chloride, aflatoxin, nitrite and nitrates and some processes such as salting, smoking and broiling tend to favour it. The Role of Nutrition in Cancer Prevention A diet rich in selenium and Omega-3 has a preventive role in prostate carcinoma, while a diet rich in animal fats is responsible for increased incidence in breast cancer among Chinese women living in the USA. An excessive intake of food is one of the main risk factors. It is proved that obesity is a condition that predisposes the development of malignant growths. Overweight is responsible for 14% of cancer deaths in men and 20% in women. Retinoids and vitamins reduce the risk of breast cancer in women with a body mass index (BMI) > 25Kg/mq; they have a preventive action on both gastric cancer caused by Helicobacter pylori and hepatocarcinoma caused by hepatitis B and C. Soya The scientific association between soya protein consumption and the reduction of risk of some kinds of tumours is increasing. The plant, of Asiatic origin, represented the staple food in that area for 5000 years. Soya is rich in proteins (42%), lipids, glucides, vitamins, minerals, fibres, saponins and isoflavones. These last components, including phytoestrogens, guarantee a protective action. In fact, isoflavones can bind to the same receptors as estrogens, blocking their action. On the other hand, some studies have shown a non-estrogenic mechanism of the phytoestrogens of soya. One of them, Genistein, has antioxidant properties. Its mechanism consists in anti-oxidation, inhibition of arachidonic acid metabolism (can convert to hormones that stimulate cancer cell growth), hormone activity, cellular changes that culminate in a tumour, and of cancerous cell growth itself. An American study conducted in 59 countries shows the importance of soya in the reduction of the incidence of prostate cancer. A 1990 study shows that the consumption of soyabeans reduces the risk of colon cancer up to 50%. Men that ate at least 39g of soya proteins per day for a year showed a lower cellular division of their cancerous cells than men whose diet did not include soya. Another study demonstrated that a regular diet based on soya, protects from lung metastases of melanoma. Probiotics Bacteria located in the intestines generally have a symbiotic relationship with their host. These beneficial bacteria produce natural antibiotics and prevent diarrhoea and infection; they produce some vitamins that can be utilized by the organism. Moreover, they help the digestion of food through auxiliary enzymes such as lactate. They enhance the absorption of minerals and can prevent the development of allergies and food intolerances. An increase in the use of fibres develops the growth of intestinal bacterial flora. The Lactobacillus species that produce lactic acid are associated with subjects that have the lowest risk of colon cancer. There are some solid theoretic bases according to which probiotics can prevent cancer and even make it regress: they may produce fatty acids with a short chain in the colon that reduce the level of procarcinogenic enzymes. The Metabolism of Glucose The glycemic index indicates a food’s effect on blood sugar. A number of recent studies have evaluated the association between a high glycemic diet and the risk of gastric, digestive, endometric, ovarian and colorectal cancers. Patients suffering from diabetes have a three time higher risk of colorectal cancer. Therefore it is evident that glucose induced alteration of the metabolism is a condition that predisposes the development of cancer. Red Meat Studies demonstrate the relationship between red meat and colorectal cancer; heterocyclic amines (carcinogens formed from cooking muscle meats at high temperature) are related to breast cancer. Nitrites and nitrates in processed meats are powerful cancerous agents. Charcoal cooking and/or smoke-curing of food produce harmful carbon compounds that have a strong cancerous effect. Guidelines For Cancer Prevention The National Cancer Institute has set a dietetic guideline for cancer prevention. 1. Watch your weight. Obesity is associated with increased mortality for some neoplasms e.g. breast, uterus, colon, gall bladder and prostate tumours. 2. Vary your diet. It is difficult to isolate the factors that may cause or prevent cancer due to the large number of components in each food and the complex interactions among them. A varied diet offers the best hope for lowering the risk of cancer. 3. Include fruit and vegetables in your daily diet. The consumption of vegetables and fruit is associated with a lower risk of lung, prostate, bladder, oesophagus and stomach cancers. These foods contain vitamins, minerals, fibres and non-nutritional components that may reduce the risk of cancer. They can be used together or on their own. Fruit and vegetables are a good source of vitamins and minerals. They are a source of phytochemical substances (chemicals derived from vegetables) that are biologically active compounds. Phytochemicals protect plants in the same way as antibodies defend the body from infections. Indols in cabbages, sulphur compounds in garlic and leeks, isoflavones (estrogens of plants) in soya and carotenoids in many vegetables are included in this category. Phytochemicals may incite the immune system, contribute to reduce the toxicity of adverse chemical products, influence hormonal levels, and control cellular growth. The antioxidant action of some phytochemicals has a particular importance: living cells require oxygen since the enzymes that produce energy depend on it. In cells, anomalous results of oxidation may happen during the chemical reactions that utilize O2. Some of these reactive products are potentially dangerous and can give rise to tumour processes. 4. Eat a larger quantity of foods rich in fibres, such as cereals, whole wheat flour and legumes. Fibres contribute to reduce colon cancer in two ways. Bran and whole wheat bread have a high content of insoluble fibres that soak up liquids, causing them to swell and increasing the faecal mass. This contributes to a reduction in the concentration of harmful biliary acids and other potential cancerous agents in excrements. Oats, bran and many vegetables contain soluble fibres. This kind of fibre does not increase the faecal mass but forms a gelatinous matrix promoting the elimination of biliary acids and other compounds that are potentially harmful for the colon. Therefore, it is important to consume a diet rich in cereals, whole wheat bread, fruits and vegetables. 5. Reduce total consumption of fats. American women have an average consumption of fats of about 40% of the total daily calories while Japanese women have a consumption of fats of about 10-20%. Italian women also have a low incidence of cancer notwithstanding a diet that is comparatively rich in fat. This has raised questions about the kinds of fats that are present in a diet in addition to their quantities. Further studies have indicated that a large use of animal fat and of polyunsaturated oils, such as safflower or corn oil, may increase the onset of colon and breast tumours when compared with a reduced use of fats. For example, a large quantity of corn oil, may cause an increase in biliary acid synthesis that in turn may increase the risk of the colon cancer. Omega-3 fatty acids may reduce the incidence of breast and colon cancer. It seems that monounsaturated oils such as olive oil, behave in a neutral manner. Even if it has not been examined, canola oil probably has a low risk if compared with other vegetable oils. It is rich in monounsaturated fatty acids and also contains some kinds of Omega-3 fatty acids. A similar consideration can be made for linseed oil that is rich in Omega-3 fatty acids. Both monounsaturated fatty acids and Omega-3 fatty acids can protect from cardiopathies. This may contribute to explain the lower risk incidence of cancer and of cardiopathies in Southern Italy and in Greece. Even if these diets are relatively rich in fats, a large part of the fats used for cooking in these countries belong to the families of monounsaturated or Omega-3. 6. Limit the consumption of alcohol. Hard drinkers have a higher risk of developing several tumours: oral, laryngeal and oesophagus cancers. Smoking is also a risk factor for these neoplasms. 7. Limit the consumption of salt or foods preserved with nitrite. They can increase the risk of oesophagus and stomach cancers in countries where the use of them is large. How vegetarian diets protect from cancer In vegetarian diets, the factors that seem protective against cancer are: More fibre. Vegetarians eat an amount of fibres that is two or three times higher than in non-vegetarians. Some studies exhort the use 20-40g of fibres a day. Vegetarians have 30-45g of fibres a day, while in the Western culture consumption is only 15g. Less fat. Vegetarians have a diet containing about 10% less fat than meat eaters while for vegans it is about 20% less. Diets with a high percentage of fats may increase the risk of colon, breast and prostate tumours. Meat free. Beef in particular may originate cancerous compounds when cooked at a high temperature. The metabolism of these compounds is a risk factor for the development of cancer. More limited Fe reserve. A high degree of iron may increase the risk of cancer, but this is still a supposition. Excessive iron may promote reactive species of free radicals that can damage the cells. Greater antioxidants. These compounds contribute to neutralize the effects of free radicals. Some of them are vitamins, such as Beta-carotene, vitamin C and vitamin E. Vegetarians consume 50% more vitamin C than non-vegetarians and they also consume twice as much vitamin E and Beta-carotene. Conclusion In ancient times man ate food that was available in nature: wild fruit, berries, vegetables, seeds and roots. They drank animal milk, but did not eat lots of meat. In modern times, many countries have adopted the meat-and-potatoes diet with an excessive use of salt. Scientific research has indicated some guidelines for a healthy lifestyle aiming at the reduction of the risk of tumours. Westerners have detrimental food habits because of the large use of fats, meat, salted food together with an insufficient use of fibres. Better food habits should include soya, cereals, whole wheat bread, legumes, fruits and vegetables. Moreover, the use of monounsaturated fatty acids and Omega-3 fatty acids should be preferred to animal fats and other vegetable fats. Phytochemicals - The Magic Ingredients in Fruits & VegetablesCarotenoidsCarotenoids are fat-soluble phytochemicals with a Vitamin-A-like structure that have strong antioxidant and other potentially protective properties. Carotenoids are found in many fruits and vegetables. Although there are more than 600 carotenoids, six account for most of those found in the human diet: alpha-carotene, beta-carotene, beta-cryptoxanthin, lycopene, lutein and zeaxanthin. They may lower risk for cardiovascular disease, several types of cancer, age-related eye diseases (cataracts, macular degeneration) and may promote lung health and protect against asthma.Alpha-caroteneAlpha-carotene is one of the most abundant carotenoids in the diet. It can be converted in the body to an active form of vitamin A, a nutrient important for vision, immune function, and skin and bone health. Alpha-carotene has less than half the vitamin A activity of the major vitamin A precursor, beta-carotene. In addition to being a precursor for vitamin A, alpha-carotene may act as an antioxidant in the body. Some food sources of alpha-carotene include:pumpkin carrots winter squash tangerines Beta-caroteneBeta-carotene is probably the most familiar and well-studied of the carotenoids. It is a potent antioxidant as well as a major precursor for Vitamin A, a nutrient important for vision, immune function, and skin and bone health. Beta-carotene is found primarily in yellow/orange fruits and vegetables and dark green leafy vegetables such as:pumpkin sweet potato carrots winter squash cantaloupe apricots spinach collard greens kale broccoli Beta-cryptoxanthinBeta-cryptoxanthin is one of the pro-vitamin A carotenoids. It can be converted in the body to an active form of vitamin A, a nutrient important for vision, immune function, and skin and bone health. Beta-cryptoxanthin has about half the vitamin A activity of the major vitamin A precursor, beta-carotene. In addition, beta-cryptoxanthin acts as an antioxidant in the body. Beta-cryptoxanthin is found primarily in yellow/orange fruits and vegetables, such as:pumpkin papayas tangerines carrots peaches oranges LuteinThe carotenoid lutein concentrates in the macula of the eye. Evidence suggests that eating foods high in lutein may prevent and slow macular degeneration, a leading cause of blindness in the elderly. As an antioxidant, lutein reduces the amount of free radical damage to the macula and may also help prevent the formation of cataracts, reduce the risk of heart disease, and protect against certain types of cancer. Food sources of lutein include green leafy vegetables such as:collard greens kale spinach broccoli Brussels sprouts lettuces artichokes LycopeneLycopene, one of the carotenoids, is a potent antioxidant. It has been associated with a reduced risk for many cancers, especially prostate cancer, and protection against heart attacks, though research continues on other potential health benefits. Tomato-based products have the most concentrated source of lycopene. Cooked tomato sauces are associated with greater health benefits, compared to uncooked, because the heating process makes all carotenoids (including lycopene) more easily absorbed by the body. Lycopene is found primarily in red fruits and vegetables such as:tomatoes and cooked tomato products watermelon pink grapefruit red peppers ZeaxanthinZeaxanthin, one of the carotenoids with antioxidant power, is often linked with lutein, since both are deposited in the macular region of the eye. Zeaxanthin may help to prevent macular degeneration and certain types of cancer. Food sources of zeaxanthin include green leafy vegetables and yellow/orange fruits and vegetables such as:spinach kale collard greens corn tangerines nectarines FlavonoidsFlavonoids, a subclass of polyphenols, are a group of phytochemicals that are among the most potent and abundant antioxidants in our diet. The flavonoids are further divided into subclasses based on slightly different chemical structures. Although more than 4000 flavonoids have been identified, several appear to be important components of many fruits and vegetables. These flavonoids are listed below after the subclass under which they fall. Flavonoids may lower risk for cardiovascular disease, several types of cancer, may promote lung health and protect against asthma.FLAVONOLS: myricetin and quercetin FLAVONES: apigenin and luteolin FLAVANONES: hesperetin and naringenin FLAVAN-3-OLS: catechin, epicatechin, epicatechin gallate, epigallocatechin, epigallocatechin gallate ANTHOCYANIDINS: cyanidin, delphinidin, malvidin, pelargonidin, peonidin AnthocyanidinsAnthocyanidins are antioxidants that have been linked to improved blood vessel health in animals and humans. Anthocyanidins are found in blue/purple and red fruits and vegetables, such as:blueberries blackberries plums cranberries raspberries red onions red potatoes red radishes strawberries FlavonesApigenin is a flavonoid with potential chemopreventive actions. Major contributors in the diet include:celery lettuce parsley Luteolin is a flavonoid that has been shown in animal studies to have anti-cancer, anti-inflammatory, anti-allergic effects, and anti-asthma effects. These effects have not been studied in humans yet. Food sources of luteolin include: beets bell peppers Brussels sprouts cabbage cauliflower celery hot peppers lettuces spinach thyme FlavonolsMyricetin is a flavonoid that has been found to have anti-inflammatory and anti-cancer effects in lab studies. In animal studies myricetin increased the transport of blood sugar into fat cells and increased the ability of insulin to clear fats (triglycerides) from the blood. These effects have not been examined in people yet. Myricetin is widely prevalent in vegetables, and some specific food sources include:berries grapes parsley spinach Quercetin is considered to be the main flavonoid in the diet. People who have the highest intakes of quercetin-containing foods were found to have a lower risk for asthma, lower mortality from heart disease, and lower lung cancer incidence. Quercetin is widely prevalent in vegetables, and some specific food sources include: onions apples broccoli cranberries grapes FLAVAN-3-OLS:Catechin is a flavonoid that is associated with a lower risk of coronary heart disease and certain cancers and with healthy lung function. Catechin is found in:tea red wine cocoa powder dark chocolate grapes plums The epicatechins (epicatechin, epicatechin gallate epigallocatechin, epigallocatechin gallate) have been linked to lower risk for cardiovascular disease and cancer. They are found in: variety of teas fruits legumes FlavanonesHesperetin is a flavonoid that has been shown in animal studies to lower blood pressure, inflammation, and levels of ‘bad’ (LDL) cholesterol, but these effects have not been studied in humans yet. Hesperetin is found in:citrus fruits and juices Naringenin is a flavonoid that has been shown in lab and animal studies to have antioxidant, anti-hormone (anti-oestrogen), and cholesterol-lowering abilities. Naringenin can be found in: citrus fruits and juices ProanthocyanidinsProanthocyanidins are a group of flavonoids with strong antioxidant properties. Proanthocyanidins may reduce the risk of cardiovascular disease and cancer, while some proanthocyanidins may protect against urinary tract infections. Proanthocyanidins are found in:tea cocoa many berries grapes/grape juice cranberries/cranberry juice red wine Other PhytochemicalsEllagic AcidEllagic acid falls into a broader class of phytochemicals called polyphenols. Ellagic acid acts as an antioxidant and may reduce the risk of certain types of cancer. Ellagic acid is found in nuts and fruits including:blueberries blackberries raspberries red grapes strawberries Indoles and IsothyiocyanatesCruciferous vegetables contain phytochemical indoles and isothiocyanates that have anti-cancer properties. Some of the most-commonly consumed cruciferous vegetables include:broccoli Brussels sprouts cabbage kale cauliflower Organosulfur compoundsAllium vegetables contain organosulfur compounds that are thought to protect against cancer. Studies on garlic also show that it has the potential to lower many risk factors for cardiovascular disease. They are found in:chives leeks garlic onions shallots The information in this article came from www.Saday.com A-Z of Vitamins & MineralsFood Sources, Recommended Daily Amounts, FunctionsThe following information is from an official British Government source - The Food Standards Agency. It is subject to Crown Copyrightvitamin AVitamin A is also known as retinol. Good sources of vitamin A include cheese, eggs, oily fish (such as mackerel), milk, fortified margarine and yoghurt.Liver is also a rich source of vitamin A. But, because it’s such a rich source, if you already eat it every week, you might want to choose not to have it more often. If you're pregnant, you should avoid eating liver because of the amount of vitamin A it contains. How much do I need?Vitamin A is a fat-soluble vitamin. This means you don't need it every day because any of the vitamin your body doesn't need immediately is stored for future use.You should be able to get all the vitamin A you need from your daily diet. This is: 0.7 mg a day for men 0.6 mg a day for women What does it do?Vitamin A has a number of important functions. For example it:
What happens if I take too much?Some research suggests that having more than an average of 1.5mg per day of vitamin A over many years may affect your bones and make them more likely to fracture when you're older.Older people, particularly women, are already at risk of osteoporosis. This is where bone density reduces and so the risk of fractures increases. If you eat liver or liver products such as pâté once a week, you are likely to be having, on average, 1.5mg of vitamin A per day. If you aren’t getting enough vitamin D, you might be more at risk of the harmful effects of too much vitamin A. People who may be particularly short of vitamin D include women of Asian origin who always cover up their skin when they’re outside and older people who rarely get outdoors. So if you’re short of this vitamin it might be a good idea to boost the amount of vitamin D you’re getting. Good sources of vitamin D include oily fish and eggs. The best source of vitamin D is summer sunlight – but remember, if you’re out in the sun, take care not to burn. Many multivitamins contain vitamin A. Other supplements, such as fish liver oil, are also high in vitamin A. So if you take supplements containing vitamin A, make sure you don’t have more than a total of 1.5mg per day from your food and supplements. If you eat liver every week, you should avoid taking any supplements that contain vitamin A. If you’re pregnant, having large amounts of vitamin A can harm your unborn baby. Therefore, if you are pregnant or thinking of having a baby, you should avoid eating liver or liver products such as pâté because these are very high in vitamin A. You should also avoid taking supplements that contain vitamin A. Ask your GP or midwife if you would like more information. What is the advice of the Food Standards Agency?You should be able to get all the vitamin A you need by eating a varied and balanced diet. But if you do decide to take a supplement that contains vitamin A, it’s a good idea not to take too much because this could be harmful.Liver is a very rich source of vitamin A. So, if you eat liver or liver products such as pâté every week, you might want to think about not eating it more often. You should also take into account the amount of vitamin A in any supplements you are taking. Women who have been through the menopause, and older men, who are more at risk of osteoporosis, should avoid having more than 1.5mg of vitamin A a day. This means:
But if you are pregnant or thinking of having a baby, Agency and Health Department advice is:
Beta-CaroteneBeta-carotene is what gives yellow and orange fruit and vegetables their colour. The main food sources of beta-carotene are yellow and green (leafy) vegetables such as spinach, carrots and red peppers, and yellow fruit such as mango, melon and apricots.How much do I need?You should be able to get the amount you need from your daily diet.What does it do?Beta-carotene is turned into vitamin A in the body and, therefore, can perform the same functions in the body as vitamin A.What happens if I take too much?Beta-carotene supplements have been found to increase the risk of lung cancer developing in smokers and in people who have been heavily exposed to asbestos at work.It’s possible that taking large amounts of beta-carotene supplements would also increase the risk of cancer in other people. Some research suggests that having large amounts of vitamin A (retinol) over a long time may affect people's bones and make them more likely to fracture when they are older. But beta-carotene doesn't have this effect. This is because the body's conversion of beta-carotene into vitamin A isn't very efficient, so it's unlikely to result in high levels of retinol in the body. What is the advice of the Food Standards Agency?You should be able to get the amount you need by eating a varied and balanced diet. But if you decide to take beta-carotene supplements it’s important not to take too much because this could be harmful.The Agency advises against taking more than 7 mg of beta-carotene supplements a day. But you should continue taking a higher dose if this is under medical advice. People who smoke or have been exposed to asbestos are advised not to take any beta-carotene supplements. There is no evidence to suggest that the beta-carotene we get from food is harmful. ThiaminThiamin, also known as vitamin B1, is found in most types of food. Good sources include pork, vegetables, milk, cheese, peas, fresh and dried fruit, eggs, wholegrain breads and some fortified breakfast cereals.How much do I need?Thiamin is a water-soluble vitamin, which means you need it in your diet every day because it can't be stored in the body.You should be able to get all the thiamin you need from your daily diet. This is: 1 mg a day for men 0.8 mg a day for women What does it do?Thiamin has a number of important functions. For example it:
What happens if I take too much?There isn't enough evidence to know what the effects might be of taking high doses of thiamin supplements each day.What is the advice of the Food Standards Agency?You should be able to get all the thiamin you need by eating a varied and balanced diet. But if you decide to take supplements it's a good idea not to take too much because this might be harmful.Taking 100 mg or less of thiamin supplements a day is unlikely to cause any harm. RiboflavinRiboflavin, also known as vitamin B2, is found in small amounts in many foods. Good sources include milk, eggs, fortified breakfast cereals, rice and mushrooms.UV light can destroy riboflavin, so ideally these foods should be kept out of direct sunlight. How much do I need?Riboflavin is water-soluble, which means you need it in your diet every day because it can't be stored in the body.You should be able to get all the riboflavin you need from your daily diet. This is approximately: 1.3 mg a day for men 1.1 mg a day for women What does it do?Riboflavin has a number of important functions. For example it:
What happens if I take too much?There isn't enough evidence to know what the effects might be of taking high doses of riboflavin supplements each day.What is the advice of the Food Standards Agency?You should be able to get all the riboflavin you need by eating a varied and balanced diet. But if you decide to take supplements it's a good idea not to take too much because this might be harmful.Taking 40 mg or less of riboflavin supplements a day is unlikely to cause any harm. NiacinNiacin is also known as vitamin B3. Good sources of niacin include beef, pork, chicken, wheat flour, maize flour, eggs and milk.How much do I need?There are two forms of niacin: nicotinic acid and nicotinamide, and both are found in food. Niacin is a water-soluble vitamin, which means you need it in your diet every day because it can't be stored in the body.You should be able to get all the niacin you need from your daily diet. This is approximately: 17 mg a day for men 13 mg a day for women What does it do?Niacin has a number of important functions. For example it:
What happens if I take too much?Taking high doses of nicotinic acid supplements can cause skin flushes. Taking high doses for a long time could lead to liver damage.There isn't enough evidence to know what the effects might be of taking high doses of nicotinamide supplements each day. What is the advice of the Food Standards Agency?You should be able to get the amount you need by eating a varied and balanced diet. But if you decide to take niacin supplements it's a good idea not to take too much because this might be harmful.Taking 17 mg or less of nicotinic acid supplements a day, or taking 500 mg or less of nicotinamide supplements a day, is unlikely to cause any harm. Pantothenic AcidPantothenic acid is found in virtually all meat and vegetable foods. Good sources include chicken, beef, potatoes, porridge, tomatoes, kidney, eggs, broccoli and whole grains such as brown rice and wholemeal bread.Breakfast cereals are also a good source if they have been fortified with pantothenic acid. How much do I need?Pantothenic acid is one of the B-group vitamins. It's water-soluble, which means you need it in your diet every day because it can't be stored in the body.You should be able to get all the pantothenic acid you need from your daily diet. What does it do?Pantothenic acid has a number of important functions. For example it works in the body to help release energy from the food we eat.What happens if I take too much?There isn't enough evidence to know what the effects might be of taking high doses of pantothenic acid supplements each day.What is the advice of the Food Standards Agency?You should be able to get all the pantothenic acid you need by eating a varied and balanced diet. But if you decide to take supplements it's a good idea not to take too much because this might be harmful.Taking 200 mg or less of pantothenic acid supplements a day is unlikely to cause any harm. Vitamin B6Vitamin B6 also known as pyridoxine, is found in a wide variety of foods, for example: pork, chicken, turkey, cod, bread, whole cereals (such as oatmeal, wheatgerm and rice), eggs, vegetables, soya beans, peanuts, milk, potatoes and some fortified breakfast cereals.How much do I need?Vitamin B6, is a water-soluble vitamin. This means you need it in your diet every day because it can’t be stored in the body.You should be able to get all the vitamin B6 you need from your daily diet. This is approximately: 1.4 mg a day for men 1.2 mg a day for women What does it do?Vitamin B6 has a number of important functions. For example it:
What happens if I take too much?Taking large amounts of vitamin B6 (more than 200 mg a day), or taking it for a long time, can lead to a loss of feeling in the arms and legs – known as peripheral neuropathy.Generally these symptoms are reversible – so once you stop taking the supplements, the symptoms usually stop. However, in a few cases when people have taken large amounts of vitamin B6, especially for more than just a few months, the effect has been irreversible. Taking doses between 10 and 200 mg a day, for short periods of time, might not cause any harm. But there isn’t enough evidence to say for how long these doses could be taken safely. What is the advice of the Food Standards Agency?You should be able to get the amount you need by eating a varied and balanced diet. But if you decide to take vitamin B6 supplements it’s important not to take too much because this could be harmful.The Agency advises against taking more than 10 mg of vitamin B6 supplements a day. But you should continue taking a higher dose if this is under medical advice. Vitamin B12Vitamin B12 is found in virtually all meat products and certain algae such as seaweed. Good sources include meat, salmon, cod, milk, cheese, eggs, yeast extract, and some fortified breakfast cereals.How much do I need?Vitamin B12 is a water-soluble vitamin, which means you need it in your diet every day because it can’t be stored in the body.Adults need approximately 0.0015 mg a day. If you eat meat, fish or dairy foods then you should be able to get enough vitamin B12 from your diet. However, because vitamin B12 isn’t found in vegetable foods (such as fruit, vegetables and grains), vegans might not get enough of this vitamin and become deficient. What does it do?Vitamin B12 has a number of important functions. For example it:
What happens if I take too much?There isn’t enough evidence to know what the effects might be of taking high doses of vitamin B12 supplements each day.What is the advice of the Food Standards Agency?You should be able to get all the vitamin B12 you need by eating a varied and balanced diet. But if you decide to take vitamin B12 supplements it’s a good idea not to take too much because this might be harmful.Taking 2 mg or less of vitamin B12 supplements a day is unlikely to cause any harm. BiotinBiotin is found in many foods. Good sources include meat such as kidney, eggs and some fruit and vegetables, especially dried mixed fruit.How much do I need?Biotin is one of the B-group vitamins and is water-soluble, which means you need it in your diet every day because it can’t be stored in the body. But we only need very small amounts of biotin.You should be able to get all the biotin you need by eating a varied and balanced diet. Adults need between 0.01 mg and 0.2 mg a day. What does it do?Biotin has a number of important functions. For example it helps the body turn the food we eat into energy.What happens if I take too much?There isn’t enough evidence to know what the effects might be of taking high doses of biotin supplements each day.What is the advice of the Food Standards Agency?Most people should be able to get the amount they need from their daily diet. But if you decide to take supplements it’s a good idea not to take too much because this might be harmful.Taking 0.9 mg or less of biotin supplements a day is unlikely to cause any harm. Folic AcidFolic acid is found in small amounts in many foods. Good sources include broccoli and Brussels sprouts, peas, chickpeas, yeast extract, brown rice and some fruit (such as oranges and bananas).Other useful sources include fortified breakfast cereals and some bread. How much do I need?Folic acid, known as folate in its natural form, is one of the B-group of vitamins. It’s a water-soluble vitamin, which means you need it in your diet every day because it can’t be stored in the body.Most people should be able to get the amount they need by eating a varied and balanced diet. Adults need 0.2 mg a day. However, if you are pregnant or thinking of having a baby you should take a daily 0.4 mg (400 microgram) folic acid supplement from the time you stop using contraception until the 12th week of pregnancy. This is to help prevent neural tube defects such as spina bifida. If you have already had a pregnancy affected by a neural tube defect, a higher dose is recommended. Speak to your GP for more advice. What does it do?Folic acid has a number of important functions. For example it:
What happens if I take too much?If you’re not getting enough vitamin B12 – known as vitamin B12 deficiency – taking doses of folic acid higher than 1 mg can hide this fact.An early symptom of vitamin B12 deficiency is anaemia. But taking large amounts of folic acid treats the anaemia without treating the B12 deficiency. If vitamin B12 deficiency isn’t noticed, it can eventually lead to damage of the nervous system (neurological damage). This is a concern particularly for older people, because as we get older it becomes more difficult to absorb vitamin B12. What is the advice of the Food Standards Agency?Unless you are pregnant or thinking of having a baby, you should be able to get all the folate you need by eating a varied and balanced diet.If you’re taking folic acid supplements, it’s important not to take too much because this could be harmful. Taking 1 mg (1000 micrograms) or less of folic acid supplements a day is unlikely to cause any harm. Vitamin CVitamin C, also know as ascorbic acid, is found in a wide variety of fruit and vegetables. Good sources include peppers, broccoli, Brussels sprouts, sweet potatoes, oranges and kiwi fruit.How much do I need?Vitamin C is a water-soluble vitamin, which means you need it in your diet every day because it can’t be stored in the body.You should be able to get all the vitamin C you need from your daily diet. Adults need 40 mg a day. What does it do?Vitamin C has a number of important functions. For example it:
What happens if I take too much?Taking large amounts of vitamin C can cause stomach pain, diarrhoea and flatulence. But these symptoms should disappear once you stop taking the supplements.What is the advice of the Food Standards Agency?You should be able to get all the vitamin C you need by eating a varied and balanced diet. But if you decide to take vitamin C supplements it’s important not to take too much because this could be harmful.Taking 1000 mg or less of vitamin C supplements a day is unlikely to cause any harm. Vitamin DVitamin D is found in a small number of foods. Good food sources are oily fish and eggs. Other food sources include fortified foods such as margarine, breakfast cereals, bread and powdered milk.But we get most of our vitamin D from sunlight on our skin. This is because the vitamin forms under the skin in reaction to sunlight. The best source is summer sunlight – but remember, if you’re out in the sun, take care not to burn. Liver and liver products are also good sources of vitamin D, but they are also a rich source of vitamin A. So if you already eat them every week, you might want to choose not to have them more often. How much do I need?Vitamin D is a fat-soluble vitamin. This means you don’t need it every day because any of the vitamin your body doesn’t need immediately is stored for future use.Most people should be able to get all the vitamin D they need from their diet and by getting a little sun. However, if you are pregnant or breastfeeding you should take 10 micrograms (0.01 mg) of vitamin D each day. Older people should also consider taking 10 micrograms (0.01 mg) of vitamin D each day. You might be particularly short of vitamin D, and so might want to think about taking 10 micrograms (0.01 mg) of vitamin D each day, if you:
Ask your GP if you want more information. What does it do?Vitamin D has a number of important functions. For example it helps regulate the amount of calcium and phosphate in the body, and calcium and phosphate are needed to help keep bones and teeth healthy.What happens if I take too much?Taking high doses of vitamin D for long periods of time could weaken your bones.What is the advice of the Food Standards Agency?Most people should be able to get the amount they need by eating a varied and balanced diet and by getting some sun. But if you decide to take vitamin D supplements it’s a good idea not to take too much because this could be harmful.Taking 25 micrograms (0.025 mg) or less of vitamin D supplements a day is unlikely to cause any harm. Vitamin EVitamin E is found in a wide variety of foods. The richest sources are plant oils such as soya, corn and olive oil. Other good sources include nuts and seeds, and wheatgerm (found in cereals and cereal products).How much do I need?Vitamin E is a fat-soluble vitamin. This means you don’t need it every day because any of the vitamin your body doesn’t need immediately is stored for future use.You should be able to get all the vitamin E you need from your daily diet. This is: 4 mg a day for men 3 mg a day for women What does it do?Vitamin E has a number of important functions. For example it helps protect cell membranes by acting as an antioxidant.What happens if I take too much?There isn’t enough evidence to know what the effects might be of taking high doses of vitamin E supplements each day.What is the advice of the Food Standards Agency?You should be able to get the amount you need by eating a varied and balanced diet. But if you decide to take vitamin E supplements it’s a good idea not to take too much because this might be harmful.Taking 540 mg or less of vitamin E supplements a day is unlikely to cause any harm. Vitamin KVitamin K is found in green leafy vegetables such as broccoli and spinach, and in vegetable oils and cereals. Small amounts can also be found in meat (such as pork), and dairy foods (such as cheese).As well as getting vitamin K from food, we also get it from our own bodies because it’s produced by bacteria in our intestines. How much do I need?Vitamin K is a fat-soluble vitamin. This means you don’t need to have it every day because any of the vitamin your body doesn’t need immediately is stored in the liver for future use.You should be able to get all the vitamin K you need by eating a varied and balanced diet. Adults need approximately 0.001 mg per kg of body weight a day. So someone who weighs 65 kg would need 0.065 mg per day of vitamin K, while a person who weighs 75 kg would need 0.075 mg per day. What does it do?Vitamin K has a number of important functions. For example it helps wounds heal properly because it’s needed for blood clotting.There is increasing evidence that vitamin K is also needed to help build strong bones. What happens if I take too much?There isn’t enough evidence to know what the effects might be of taking high doses of vitamin K supplements each day.What is the advice of the Food Standards Agency?You should be able to get all the vitamin K you need by eating a varied and balanced diet. But if you decide to take vitamin K supplements it’s a good idea not to take too much because this might be harmful.Taking 1 mg or less of vitamin K supplements a day is unlikely to cause any harm. BoronBoron is a trace element found widely in the environment. It’s found in the oceans, rocks, soils and plants. Food sources of boron include green vegetables, fruit and nuts.How much do we need?You should be able to get all the boron you need from your daily diet.What does it do?Boron is thought to help the body make use of the glucose, fats, oestrogen and other minerals, such as calcium, copper and magnesium, in the food we eat.What happens if I take too much?Taking high doses of boron for long periods of time may reduce fertility in men.What is the advice of the Food Standards Agency?You should be able to get all the boron you need by eating a varied and balanced diet. But if you decide to take supplements containing boron it’s a good idea not to take too much because this could be harmful.Taking 6 mg or less of boron supplements a day is unlikely to cause any harm. CalciumGood sources of the mineral calcium include milk, cheese and other dairy foods, green leafy vegetables (such as broccoli, cabbage and okra, but not spinach), soybean products, nuts, bread and anything made with fortified flour, and fish where you eat the bones, such as sardines and pilchards.How much do I need?You should be able to get all the calcium you need from your daily diet. Adults need 700 mg a day.What does it do?Calcium has a number of important functions. For example it:
What happens if I take too much?Taking high doses of calcium could lead to stomach pain and diarrhoea.What is the advice of the Food Standards Agency?You should be able to get all the calcium you need by eating a varied and balanced diet. But if you decide to take calcium supplements it’s a good idea not to take too much.Taking 1500 mg or less of calcium supplements a day is unlikely to cause any harm. ChromiumChromium is a trace element found widely in the environment. It’s found in the air, water and soil, and in plants and animals.Good food sources of chromium include meat, whole grains (such as wholemeal bread and whole oats), lentils and spices. How much do I need?You should be able to get all the chromium you need by eating a varied and balanced diet.Adults need at least 0.025 mg of chromium a day. What does it do?It’s thought to influence how insulin behaves in the body, so chromium may affect the amount of energy we get from the food we eat.What happens if I take too much?There isn’t enough evidence to know what the effects might be of taking high doses of chromium each day.What is the advice of the Food Standards Agency?You should be able to get all the chromium you need by eating a varied and balanced diet.If you decide to take chromium supplements, it’s a good idea not to take too much because this might be harmful. Having 10 mg or less a day of chromium from food and supplements is unlikely to cause any harm. Previously the Agency advised people not to take chromium picolinate supplements, following the 2003 report of the Expert Group on Vitamins and Minerals (EVM). However, following a review of new research by the Committee on Mutagenicity (COM), the Agency has decided that it is no longer necessary to advise people to avoid chromium picolinate. CobaltCobalt is a trace element found widely in the environment. Good food sources of cobalt include fish, nuts, green leafy vegetables (such as broccoli and spinach), and cereals (such as oats).How much do I need?You should be able to get all the cobalt you need from your daily diet. Cobalt is a major part of the structure of vitamin B12 so, to get enough cobalt, you just need to make sure you get enough vitamin B12. Adults need approximately 0.0015 mg (1.5 micrograms) of vitamin B12 a day. What does it do?It forms part of the structure of vitamin B12.What happens if I take too much?Having high amounts of cobalt for long periods of time could affect the heart and might decrease fertility in men.What is the advice of the Food Standards Agency?Having too much cobalt could be harmful. But, currently, cobalt isn’t used in supplements in the UK and the amount we get from food isn’t harmful.Having 1.4 mg or less a day of cobalt supplements is unlikely to cause any harm. CopperCopper is a trace element. Good sources include nuts, shellfish and offal.How much do I need?You should be able to get all the copper you need from your daily diet. Adults need 1.2 mg a day.What does it do?Copper has a number of important functions. For example it:,ul> What happens if I take too much?Taking high doses of copper could cause stomach pain, sickness and diarrhoea. Over a long period, high doses might damage your liver and kidneys.What is the advice of the Food Standards Agency?You should be able to get all the copper you need by eating a varied and balanced diet. But if you decide to take copper supplements it’s a good idea not to take too much because this could be harmful.Having 1 mg or less a day of copper supplements is unlikely to cause any harm. GermaniumGermanium is a trace element found in a wide range of foods including beans, tomato juice, oysters, tuna and garlic.How much do I need?Germanium isn't needed for good health.What does it do?It has no known function in the body but it may help us get energy from the carbohydrates we eat.What happens if I take too much?There are two forms of germanium – organic and inorganic. Inorganic germanium supplements are no longer sold in the UK because in this form germanium can damage the kidneys, muscles and nervous system.Organic germanium is found naturally in foods. Although the amount we get from food doesn't appear to be harmful, it isn't clear what the effects of taking organic germanium supplements might be. What is the advice of the Food Standards Agency?The amount of germanium we get from food doesn't appear to be harmful. But the Agency advises against taking germanium supplements.IodineIodine is a trace element found in seawater, rocks and in some types of soil. Good food sources include sea fish and shellfish.Iodine can also be found in plant foods such as cereals and grains but the levels vary depending on the amount of iodine in the soil where the plants are grown. In the UK, iodine can also be found in cows' milk. How much do I need?You should be able to get all the iodine you need by eating a varied and balanced diet. Adults need 0.14 mg a day.What does it do?It helps make the thyroid hormones. These hormones help keep cells and the metabolic rate healthy.What happens if I take too much?Taking high doses of iodine for long periods of time could change the way your thyroid gland works. This can lead to a wide range of different symptoms, for example weight gain.What is the advice of the Food Standards Agency?You should be able to get all the iodine you need by eating a varied and balanced diet. But if you decide to take iodine supplements it's a good idea not to take too much because this could be harmful.Having 0.5 mg or less a day of iodine supplements is unlikely to cause any harm. IronIron is an essential mineral. Good sources of iron include liver, meat, beans, nuts, dried fruit (such as dried apricots), whole grains (such as brown rice), fortified breakfast cereals, soybean flour and most dark green leafy vegetables (such as watercress and curly kale).Some people think that spinach is a good source of iron, but spinach contains a substance that makes it harder for the body to absorb the iron from it. How much do I need?You should be able to get all the iron you need from your daily diet. This is:8.7 mg a day for men 14.8 mg a day for women Eating food containing lots of vitamin C at the same time as you eat food containing iron from non-meat sources might help the body absorb the iron. So you could have fruit juice or fruit with your fortified breakfast cereal, or vegetables with your beans, nuts or rice. Women who lose a lot of blood during their monthly period may need to think about taking iron supplements. Contact your GP or a state-registered dietitian for more advice. What does it do?Iron has a number of important roles in the body. For example it helps make red blood cells, which carry oxygen around the body.What happens if I take too much?The side effects of taking high doses of iron include constipation, nausea, vomiting and stomach pain.Very high doses of iron can be fatal, particularly if taken by children, so always keep any iron supplements out of the reach of children. What is the advice of the Food Standards Agency?Most people should be able to get all the iron they need by eating a varied and balanced diet. But if you decide to take iron supplements it's a good idea not to take too much because this could be harmful.Taking 17 mg or less of iron supplements a day is unlikely to cause any harm. But do continue taking a higher dose if this is under medical advice. MagnesiumMagnesium is a mineral found in a wide variety of foods. The richest sources are green leafy vegetables (such as spinach) and nuts. Good sources include bread, fish, meat and dairy foods.How much do I need?You should be able to get all the magnesium you need from your daily diet. This is:300 mg a day for men 270 mg a day for women What does it do?Magnesium has a number of important functions. For example it:
What happens if I take too much?Taking high doses of magnesium for a short time can cause diarrhoea.There isn't enough evidence to say what the effects might be of taking high doses of magnesium for a long time. What is the advice of the Food Standards Agency?You should be able to get all the magnesium you need by eating a varied and balanced diet. But if you decide to take magnesium supplements it's a good idea not to take too much because this could be harmful.Having 400 mg or less a day of magnesium from supplements is unlikely to cause any harm. ManganeseManganese is a trace element found in a variety of foods. These include bread, nuts, cereals and green vegetables (such as peas and runner beans). It's also found in tea, which is probably the biggest source of manganese for many people.How much do I need?You should be able to get all the manganese you need from your daily diet.What does it do?It helps make and activate some of the enzymes in the body.What happens if I take too much?Taking high doses of manganese for long periods of time might cause nerve damage and neurological symptoms such as fatigue and depression.What is the advice of the Food Standards Agency?You should be able to get all the manganese you need by eating a varied and balanced diet. But if you decide to take manganese supplements it's a good idea not to take too much because this could be harmful.For most people, taking 4 mg or less of manganese supplements a day is unlikely to cause any harm. For older people, taking 0.5 mg or less of manganese supplements a day is unlikely to cause any harm. This is a lower amount because older people may be more sensitive to manganese. MolybdenumMolybdenum is a trace element found in a wide variety of foods. Foods that grow above ground — such as peas, leafy vegetables (including broccoli and spinach) and cauliflower — tend to be higher in molybdenum than meat and foods that grow below the ground, such as potatoes.Foods particularly high in molybdenum include nuts, tinned vegetables, and cereals such as oats. How much do I need?You should be able to get all the molybdenum you need from your daily diet.What does it do?It helps make and activate some of the enzymes involved in repairing and making genetic material.What happens if I take too much?Some evidence suggests taking molybdenum supplements might cause joint pain.There isn't enough evidence to know what the effects might be of taking molybdenum supplements. What is the advice of the Food Standards Agency?You should be able to get all the molybdenum you need by eating a varied and balanced diet.The molybdenum we get from food isn't likely to be harmful. NickelNickel is a trace element found widely in the environment. Good food sources include lentils, oats, and nuts.How much do I need?You should be able to get all the nickel you need from your daily diet.What does it do?
What happens if I take too much?Up to 10% of people in the UK may have an allergy to nickel that causes a skin rash (dermatitis).This is usually caused by jewellery or coins that contain nickel, but nickel in food or supplements can also cause a rash if you have this allergy. What is the advice of the Food Standards Agency?You should be able to get all the nickel you need by eating a varied and balanced diet.If you take nickel supplements, which usually means having nickel without food and on an empty stomach, more of the nickel will be absorbed. Therefore, if you are allergic to nickel, or think you might be, it's a good idea to avoid taking nickel supplements. The nickel found naturally in food shouldn't cause any harm. PhosphorusPhosphorus is a mineral found in red meat, dairy foods, fish, poultry, bread, rice and oats.How much do I need?You should be able to get all the phosphorus you need from your daily diet. Adults need 550 mg a day.What does it do?Phosphorus has many important roles in the body. For example it:
What happens if I take too much?Taking high doses of phosphorus supplements for a short time can cause diarrhoea or stomach pain.Taking high doses for a long time can reduce the amount of calcium in the body, which means bones are more likely to fracture. What is the advice of the Food Standards Agency?You should be able to get all the phosphorus you need by eating a varied and balanced diet. But if you decide to take phosphorus supplements it's important not to take too much because this could be harmful.Taking 250 mg or less of phosphorus supplements a day is unlikely to cause any harm. PotassiumPotassium is a mineral found in most types of food. Good sources of potassium include fruit (such as bananas), vegetables, pulses, nuts and seeds, milk, fish, shellfish, beef, chicken, turkey and bread.How much do I need?You should be able to get all the potassium you need from your daily diet. Adults need 3,500 mg a day.What does it do?Potassium has many important functions. For example it:
What happens if I take too much?Taking too much potassium can cause stomach pain, nausea and diarrhoea.What is the advice of the Food Standards Agency?You should be able to get all the potassium you need by eating a varied and balanced diet. But if you decide to take potassium supplements it's a good idea not to take too much because this could be harmful.Taking 3700 mg or less of potassium supplements a day is unlikely to cause any harm. However, older people may be more at risk of harm from potassium. This is because, as we get older, our kidneys may become less able to remove potassium from our blood. Therefore, older people shouldn't have potassium supplements unless on medical advice. SeleniumSelenium is a trace element found widely in the environment. Good food sources include brazil nuts, bread, fish, meat and eggs.How much do I need?If you eat meat, fish or nuts, you should be able to get all the selenium you need from your daily diet. This is:0.075 mg a day for men 0.06 mg a day for women What does it do?Selenium plays an important role in our immune system's function, in thyroid hormone metabolism and in reproduction. It is also part of the body's antioxidant defence system, preventing damage to cells and tissues.What happens if I take too much?Too much selenium causes selenosis, a condition that in its mildest form can lead to loss of hair, skin and nails.What is the advice of the Food Standards Agency?You should be able to get all the selenium you need by eating a varied and balanced diet that includes meat, fish or nuts. But if you decide to take selenium supplements it's important not to take too much because this could be harmful.Taking 0.35 mg or less a day of selenium supplements is unlikely to cause any harm. SiliconSilicon is a mineral found at high levels in grains such as oats, barley and rice. It's also found in fruit and vegetables.How much do I need?You should be able to get all the silicon you need from your daily diet.What does it do?Silicon has two main functions. It:
What happens if I take too much?There isn't enough evidence to know what the effects might be of taking high doses of silicon supplements each day.What is the advice of the Food Standards Agency?You should be able to get all the silicon you need by eating a varied and balanced diet. But if you decide to take silicon supplements it's important not to take too much because this might be harmful.Taking 700 mg or less of silicon supplements a day is unlikely to cause any harm. Sodium ChlorideSodium chloride is commonly known as salt.Salt is found naturally at low levels in all foods, but high levels are added to many processed foods such as ready meals, meat products such as bacon, some breakfast cereals, cheese, some tinned vegetables, some bread and savoury snacks. How much do I need?It's very difficult to eat too little salt! Most people in the UK eat much more salt than we should. On average we're eating 9.5 g salt (about 3.7 g sodium) a day, but we should be having no more than 6 g salt (2.5 g sodium).A few practical tips for cutting down on salt:
What does it do?Sodium and chloride both help to keep the level of fluids in the body balanced.Chloride helps the body digest the food we eat because it's an essential component of the juices in the stomach and intestines. What happens if I take too much?Having too much salt is linked with an increase in blood pressure (hypertension) and this increases our risk of strokes and heart attacks.What is the advice of the Food Standards Agency?On average, we're eating 3.5 g of salt more than we should each day.The Agency advises people to cut down on salt and that sodium chloride should not be used in supplements. SulphurSulphur is a mineral found naturally in many different forms in all foods. It's also used in the form of sulphates and sulphites as food additives in some processed foods.How much do I need?You can get all the sulphur you need from your daily diet.What does it do?Sulphur plays a role in many different body processes. For example it helps make tissues such as cartilage.What is the advice of the Food Standards Agency?You can get all the sulphur you need by eating a varied and balanced diet.TinTin is a trace element found in fresh and tinned foods. The amount found in fresh food depends on how much tin there is in the soil where the food is grown.In some cases, the process of canning also leads to tin being present in tinned food. By law, the maximum amount of tin allowed in tinned foods is 200 mg of tin per kg of food. Normally the tin content is well below this legal safety limit. How much do I need?Tin is not thought to be needed for good health.What does it do?Although tin is not thought to be needed for good health, it might play a role in some body processes.What happens if I take too much?Having very high amounts of tin can cause stomach pain, nausea and diarrhoea.There isn't enough evidence to know what the effects might be of having high amounts of tin each day for a long time. What is the advice of the Food Standards Agency?It's unlikely that we need tin for good health. But if you decide to take tin supplements it's important not to take too much because this could be harmful.Having 13 mg or less a day of tin from food and supplements is unlikely to cause any harm. VanadiumVanadium is a trace element found in a wide variety of foods including seafood, meat, dairy foods, cooking oils, fresh fruit and vegetables.How much do I need?Vanadium isn't thought to be needed for good health.What does it do?It's unlikely that we need vanadium for good health.What happens if I take too much?Some evidence suggests taking vanadium supplements might cause stomach cramps and diarrhoea, and make your tongue turn a greenish colour.There isn't enough information to know what the effects might be of taking vanadium supplements. What is the advice of the Food Standards Agency?It's unlikely that we need vanadium for good health and too much could be harmful.There is no evidence to suggest that the vanadium we get from food is harmful. ZincZinc is a trace element found widely in the environment. Good food sources of zinc include meat, shellfish, milk and dairy foods such as cheese, bread, and cereal products such as wheatgerm.How much do I need?You should be able to get all the zinc you need from your daily diet. This is approximately:5.5 to 9.5 mg a day for men 4 to 7 mg a day for women What does it do?Zinc has a number of important functions. For example it:
What happens if I take too much?Taking high doses of zinc reduces the amount of copper the body can absorb. This can lead to anaemia and to weakening of the bones.What is the advice of the Food Standards Agency?You should be able to get all the zinc you need by eating a varied and balanced diet. But if you decide to take zinc supplements it's important not to take too much because this could be harmful.The Agency advises against taking more than 25 mg of zinc supplements a day. But you should continue taking a higher dose if this is under medical advice. Nutrition Essentials
Starchy foodsStarchy foods such as bread, cereals, rice, pasta and potatoes are a really important part of a healthy diet. Try to choose wholegrain varieties whenever you can.How much do I need? Starchy foods should make up about a third of the food we eat. Most people should be eating more starchy foods. So if you want to eat healthily try to think about the proportions of the different foods you eat in a day. Starchy foods are a good source of energy and the main source of a range of nutrients in our diet. As well as starch, these foods contain fibre, calcium, iron and B vitamins. Some people think starchy foods are fattening, but they contain less than half the calories of fat. You just need to watch out for the added fats used for cooking and serving, because this is what increases the calorie content. If you're concerned about your weight, wholegrain varieties are an especially good choice. Low-carbohydrate diets 'Low-carbohydrate' diets have had a lot of publicity recently. These diets usually involve cutting out most starchy foods. Cutting out starchy foods, or any food group, can be bad for your health because you could be missing out on a range of nutrients. Low-carbohydrate diets tend to be high in fat, and eating a diet that is high in fat (especially saturated fat from foods such as meat, cheese, butter and cakes) could increase your chances of developing coronary heart disease. These diets may also restrict the amount of fruit, vegetables and fibre you eat, all of which are vital for good health. So, rather than avoiding starchy foods, it's better to try and base your meals on them, so they make up about a third of your diet. FibreMost people don't eat enough fibre. Foods rich in fibre are a very healthy choice, so try to include a variety of fibre-rich foods in your diet. These are all rich in fibre: wholegrain bread, brown rice, pasta, oats, beans, peas, lentils, grains, seeds, fruit and vegetables.Fibre is only found in foods that come from plants. There are two types of fibre: insoluble and soluble. Insoluble fibre This is the fibre that the body can't digest and so it passes through the gut helping other food and waste products move through the gut more easily. Wholegrain bread, brown rice, wholegrain breakfast cereals and fruit and vegetables all contain this type of fibre. Insoluble fibre helps to keep bowels healthy and stop constipation. And this means we are less likely to get some common disorders of the gut. Foods rich in this sort of fibre are more bulky and so help make us feel full, which means we are less likely to eat too much. Soluble fibre This fibre can be digested fully by the body and may help to reduce the amount of cholesterol in the blood. Particularly good sources of soluble fibre include oats and pulses such as beans and lentils. Fruit and vegetablesMost people know that we should be eating more fruit and veg. But most of us aren't eating enough. Did you know that we should be eating at least five portions of fruit and veg every day?You can choose from fresh, frozen, tinned, dried or juiced. But remember that potatoes don't count because they're a starchy food. How much fruit and veg should I be eating? Lots! Fruit and veg should make up about a third of the food you eat each day. And it’s also important to eat a variety. Five-a-day is a good, achievable target. If you count your portions each day it might help you to increase the amount you eat. But what is a portion? ONE portion = 80g = any of these: 1 apple, banana, pear, orange or other similar sized fruit 2 plums or similar sized fruit ½ a grapefruit or avocado 1 slice of large fruit, such as melon or pineapple 3 heaped tablespoons of vegetables (raw, cooked, frozen or tinned) 3 heaped tablespoons of beans and pulses (however much you eat, beans and pulses count as a maximum of one portion a day) 3 heaped tablespoons of fruit salad (fresh or tinned in fruit juice) or stewed fruit 1 heaped tablespoon of dried fruit (such as raisins and apricots) 1 cupful of grapes, cherries or berries a dessert bowl of salad a glass (150ml) of fruit juice (however much you drink, fruit juice counts as a maximum of one portion a day) Getting your five portions a day If you eat one or two portions with each meal and have the occasional fruit snack you might be surprised at how easy it is to eat five-a-day. At breakfast you could:
At lunch you could: At your evening meal you could:
And don't forget, when you fancy a snack, reach for an apple, banana or perhaps even some dried fruit. Getting the most out of fruit and vegetables Some vitamins and minerals can be easily lost when fruit and veg are prepared or cooked, so try to remember:
Why it's important Fruit and veg are good sources of many vitamins and minerals, yet most of us don't eat enough of them. There is mounting evidence that people who eat lots of fruit and veg are less likely to develop chronic diseases such as coronary heart disease and some cancers. And don't forget, fruit and veg are also very low in fat. Recommendations Eat a wide variety of fruit and vegetables and aim for at least five portions a day. Try to avoid: · adding fat or rich sauces to vegetables (such as carrots glazed with butter) · adding sugar or syrupy dressings to fruit (such as stewed apple) Pulses, nuts and seedsPulses include beans, lentils and peas. They are a low-fat source of protein, fibre, vitamins and minerals and they count as a portion of fruit and veg.Nuts and seeds are a tasty source of protein and other nutrients. What's a pulse? A pulse is an edible seed that grows in a pod. Pulses are a great source of protein for vegetarians, but they are also a very healthy choice for meat-eaters. Pulses include the whole range of beans, peas and lentils such as: · baked beans · red, green, yellow and brown lentils · black eyed peas · garden peas · runner beans · chickpeas · broad beans · kidney beans · butter beans You can add pulses to soups, casseroles and meat sauces to add extra texture and flavour. This means you can use less meat, which makes the dish lower in fat and cheaper – important if you have a big family, are on a budget or catering for a large number. Pulses also count as a starchy food and add fibre to your meal. The fibre found in pulses may help lower blood cholesterol so they are also good for your heart. Pulses are a good source of iron, but try to have some food (such as peppers or dark green vegetables) or a drink rich in vitamin C (such as orange juice) with your meal to help you absorb the iron. This is because the type of iron found in pulses is harder for the body to absorb compared to that found in meat. And you should also avoid tea and coffee for half an hour after eating an iron-rich meal because these drinks make it harder for the body to absorb iron. Pulses and 5-a-day Pulses count as one of the variety of at least five portions of fruit and veg we should be aiming to eat each day. Three heaped tablespoons of pulses = one portion. But pulses can only make up a maximum of one portion a day. This is because we need to eat a variety of fruit and veg to make sure we get all the important nutrients we need. Buying pulses Tinned pulses Tinned pulses are very quick and easy to use because they have already been soaked and cooked so you only need to heat them up or add them straight to salads if you're using them cold. Tinned baked beans are a healthy choice but they can be high in sugar and salt. So check the nutrition information on the label to help you choose those with less sugar and salt. If you buy tinned lentils, beans or peas (or other vegetables), always try to choose those with no added salt and sugar if possible. Dried pulses Dried pulses need to be soaked and cooked before they are tender enough to use. Dried kidney beans and soya beans contain toxins so these need to be cooked properly before you can use them, check the information in Cooking and storing pulses. Cooking and storing pulses If you're cooking dried kidney beans or soya beans, check the advice below. Many other types of dried pulses need to be soaked to make them easier to digest. Cooking times vary depending on the type of pulse and how old they are, so it’s best to follow the instructions on the packet or in a recipe book. Cooking kidney beans If you buy dried kidney beans, it's important to cook them properly. This is because kidney beans contain a natural toxin (called lectin) that can cause stomach aches and vomiting. However, it's easy to destroy the toxin if you prepare the beans properly. Follow these three steps to destroy the toxins: 1. soak the dried beans for at least 12 hours 2. drain and rinse the beans then cover them with fresh water 3. boil them vigorously for at least 10 minutes Then you need to simmer the beans for approximately 45 to 60 minutes to make them tender. If you buy tinned kidney beans, they have already been through this process so you can use them straight away. Cooking soya beans If you buy dried soya beans, it's also important to cook them properly. This is because the raw beans contain a natural toxin (which is called a ‘trypsin inhibitor’) that can stop you digesting food properly. However, it's easy to destroy the toxin if you prepare the beans properly. Follow these three steps to destroy the toxins: 1. soak the dried beans for at least 12 hours 2. drain and rinse the beans then cover them with fresh water 3. boil them vigorously for 1 hour Then you need to simmer the beans for approximately 2 to 3 hours to make them tender. If you buy tinned soya beans, they have already been through this process so you can use them straight away. Storing cooked pulses If you cook pulses and you aren’t going to eat them immediately, cool them as quickly as possible and then put them in the fridge or freeze them. Don’t leave pulses (or other cooked foods) out at room temperature for more than an hour or two, because this could allow bacteria to grow and multiply. If you keep cooked pulses in the fridge, eat them within two days. If you freeze them, it should be safe to keep them for a long time, providing they stay frozen. However, keeping food frozen for too long can affect its taste and texture, so it’s a good idea to follow the freezer manufacturer’s instructions about how long to store certain foods. Nuts and seedsNutsNuts are high in fibre, rich in a wide range of vitamins and minerals and a good source of protein (which is important for vegetarians). Nuts can be a good alternative to snacks high in saturated fat. They are a good source of monounsaturated fat, which can help reduce the amount of cholesterol in our blood. They also contain other unsaturated fats called 'essential fatty acids', which the body needs for good health. However, nuts are also high in fat, so it's a good idea not to eat too many of them. And try to avoid salted nuts because they are very high in salt. Seeds There are many different types of seeds such as: · sunflower · pumpkin · sesame · poppy · flax Seeds contain protein, fibre and vitamins and minerals. They also add extra texture and flavour to various dishes and can be used to coat breads. They make a healthy snack and you could try adding them to salads, casseroles and breakfast cereals. You can eat them raw, or try dry frying or dry roasting them in a frying pan or in a roasting tin without any oil. Tips for eating more starchy foods and fibre Most people aren't eating enough starchy foods or fibre. Here are some good sources for you to choose from: · all sorts of bread including wholemeal, granary, brown, seedy, chapattis, pitta bread, bagels, roti and tortillas · potatoes, plantain, yam and sweet potato · more exotic choices included dasheen, coco yam and kenkey · squash, breadfruit and cassava · wholegrain breakfast cereals · beans, lentils, peas · couscous, bulgar wheat · maize, cornmeal We should all be trying to eat a variety of starchy foods and choosing wholegrain, brown or high fibre varieties whenever we can. Here are some tips to help you increase the amount of starchy foods and fibre you are eating: · Have more rice and pasta and less sauce. · If you're having sausages and mash – have more of the mash, some vegetables and one less sausage. · Add beans or lentils to your casseroles, stews and curries – this will also bump up the fibre content and because you will be able to use less meat, the meal will be cheaper and lower in saturated fat. · Try different breads such as seeded, wholemeal and granary and go for thick slices. · Try brown rice – it makes a very tasty rice salad. · Opt for wholegrain cereals or mix some in with your favourite cereal. · Porridge is a great warming winter breakfast and whole oats with fresh fruit and yoghurt makes a great start to a summer's day. Oats are a good source of soluble fibre. All about rice and grainsRice and grains are an excellent choice as a starchy food. They give us energy and are also good value and low in fat. There are many types to choose from such as: all kinds of rice – quick cook, abborio, basmati, long grain, brown, short grain, wild couscous bulgar wheat Rice and grains contain: some protein, which the body needs to grow and repair itself some fibre that can help the body get rid of waste products B vitamins, which release the energy from the food we eat and help the body to work properly We should eat some starchy foods, such as rice, grains, bread and potatoes every day as part of a healthy balanced diet. Rice is eaten in many countries throughout the world. There are many different types that have different tastes and textures. Rice and grains such as couscous and bulgar wheat can be eaten hot or cold and in salads, such as tabbouleh. Storing and reheating There are a few things to remember when you are storing and reheating cooked rice and grains. This is because the spores of some food poisoning bugs can survive cooking. If cooked rice or grains are left standing at room temperature, the spores can germinate. The bacteria multiply and produce toxins that can cause vomiting and diarrhoea. Reheating food won't get rid of the toxins. Therefore, it's best to serve rice and grains when they've just been cooked. If this isn't possible, cool them within an hour after cooking and keep them refrigerated until reheating or using in a cold dish. You should throw away any rice and grains that have been left at room temperature overnight. Don't keep cooked rice and grains for longer than two days and don't reheat them more than once. Check the 'use by' date and storage instructions on the label for any cold rice or grain salads that you buy. All about breadBread, especially wholemeal, granary, brown and seedy bread, is a healthy choice as part of a balanced diet.Bread is a starchy food, like pasta, potatoes and rice, and these foods should make up about a third of our diet. Wholegrain, wholemeal and brown bread give us energy and contain B vitamins, vitamin E, fibre and a wide range of minerals. White bread also contains a range of vitamins and minerals, but it has less fibre than wholegrain, wholemeal or brown bread. Bread has been a staple food in the UK for centuries. These days, more than 200 varieties of bread are available in this country, with origins from all around the world. These range from ciabatta, pumpernickel, baguette and soda bread, to bagels, flour tortillas and pitta. Some people avoid bread because they think they're allergic to wheat, or because they think bread is fattening. But it's very important to talk to your GP before cutting out any type of food. This is because you could be missing out on a whole range of nutrients that we need to stay healthy. Types of allergy and intoleranceIn theory, any food can cause a food allergy. But in fact just a handful of foods are to blame for 90% of allergic reactions to food in the UK. These foods are known as the ‘big eight’.They are: milk, eggs, peanuts (groundnuts or monkey nuts), nuts (including Brazil nuts, hazelnuts, almonds and walnuts), fish, shellfish (including mussels, crab and shrimps), soya and wheat. In children, the most common allergic reactions to food are to milk, peanuts, nuts, eggs, soya and wheat. Usually children grow out of most types of food allergy in early childhood. In adults, most allergic reactions are to peanuts, nuts, fish, shellfish and wheat. Saltwhy we should cut downAdults should have no more than 6 grams of salt a day. On average people are actually having about 9.5g of salt a day. This means we are eating nearly 60% more salt than we should. Eating too much salt can raise your blood pressure. And people with high blood pressure are three times more likely to develop heart disease or have a stroke than people with normal blood pressure. When most people think of salt, they think of shaking it on their food, or adding a pinch to cooking. But the salt we add ourselves makes up just a quarter of the salt we eat. Three-quarters (75%) comes from processed food, such as some breakfast cereals, soups, sauces, biscuits and ready meals. Lots of people think they don't eat a lot of salt, especially if they don't add it to their food. But don't be so sure! In the UK, 85% men and 69% women eat too much salt. And remember that three-quarters of the salt we eat comes from foods that already contain it. So you could easily be eating too much salt without realising it. Sodium Salt is made up of sodium and chloride. And it's the sodium in salt that can be bad for your health. You will usually see sodium included in the nutrition information on food labels. Some products also say how much salt they contain. Adults should have no more than about 2.5g of sodium a day, which is about 6g of salt. See below for advice on checking labels. Checking labels If you look at the nutrition information on a food label, there will usually be a figure for how much sodium is in 100g of the food. Sometimes, you will see information about a portion/serving too. What's a lot and what's a little sodium? 0.5g sodium or more per 100g is a lot of sodium 0.1g sodium or less per 100g is a little sodium This means if you have a 500g ready meal that contains 0.5g sodium per 100g, you will be getting 2.5g sodium from the meal. This is the maximum we should be having in a whole day. If the amount of sodium is between 0.1g and 0.5g per 100g, this is a moderate amount of sodium. Sometimes sodium is listed in milligrams (mg). This means you need to divide the milligrams by 1000 to work out the number of grams. Try to avoid eating lots of foods that contain 0.5g sodium or more per 100g. If you eat a lot of foods that are high in sodium, it can be very easy to have too much. Try to choose foods that are lower in sodium when you can. The Agency is working to get information about 'salt' rather than 'sodium' included on food labels, to make them easier to understand. Tips for cutting down Here are a few practical tips to help you cut down: · Check the labels on processed foods such as soups and ready meals, so you can choose those with less added salt or sodium. · Add less salt to your cooking. · Get out of the habit of adding salt to your food. Try to remember to taste it first. · Cut down on salty snacks such as crisps and nuts, and heavily salted foods such as bacon, cheese, pickles and smoked fish. · Choose tinned vegetables, pulses and fish that say 'no added salt'. · Choose lower-salt stock cubes, make your own stock, or add herbs and spices for flavour instead. · Cut down on sauces, such as cooking sauces, soy sauce, Worcestershire sauce, brown sauce and ketchup because these are usually very high in salt. Babies and children Babies only need a very small amount of salt – less than 1g a day until they are 6 months old and no more than 1g a day from 7 to 12 months. Babies who are breastfed get the right amount of salt through breast milk and infant formula contains a similar amount. Remember not to add salt to food you give to your baby because their kidneys can't cope with any extra salt. And be careful not to give your baby processed foods that aren't made specifically for babies, such as breakfast cereals and pasta sauces, because these can be high in salt. There is also no need to add salt to your child's food. If you're buying processed foods, even those aimed at children, remember to check the information given on the labels so you can choose those with less salt. These are the maximum amounts of salt children should have in a day: · 1 to 3 years – 2g a day (0.8g sodium) · 4 to 6 years – 3g salt a day (1.2g sodium) · 7 to 10 years – 5g a day (2g sodium) · 11 and over – 6g a day (2.5g sodium) Although we don't have reliable information to tell us how many children are eating too much salt, the information we do have suggests that many children are eating more than these maximum amounts. Fish and shellfishWe should be eating at least two portions of fish a week including one of oily fish. But most people aren't eating enough fish. Fish and shellfish are rich in protein and minerals, and oily fish is rich in omega 3 fatty acids.Eat more fish Most of us should be eating more fish. It's an excellent source of protein and it contains essential vitamins and minerals, such as selenium and iodine. White fish such as cod, haddock, plaice and whiting are very low in fat. Oily fish is rich in omega 3 fatty acids and a good source of vitamins A and D. White fish contain some omega 3, but at much lower levels than oily fish. Fish such as whitebait, canned sardines, pilchards and salmon – where you also eat the bones – are also good sources of calcium and phosphorous, which help make our bones stronger. Shellfish contain similar nutrients to white fish and similar amounts of omega 3, though some types of shellfish contain more omega 3 than others. For example, crab and mussels are quite good sources of omega 3, but prawns contain hardly any. Oily fish are the best sources of omega 3. Shellfish are good sources of selenium, zinc, iodine and copper. For the healthier choice, go for poached, baked or grilled fish, rather than fried, because fried fish is much higher in fat, especially if it's cooked in batter. But this doesn't mean you need to stop having an occasional portion of fish and chips. Just remember these tips to help you make your fish and chips a healthier choice: · have some baked beans or peas with your fish and chips · add your own salt to taste to make sure you don't have too much · have a bread roll with your chips and see if you can manage with a smaller portion, or try sharing your chips with a friend · the thicker the chips the better, because they absorb less fat · if the oil is at the right temperature the fish and chips will not only taste better but they will absorb less fat Although most people should be eating more fish, there are maximum levels recommended for oily fish, see below. Also, adults should have no more than one portion of swordfish, shark or marlin a week. This is because these fish contain high levels of mercury. Fish liver oil supplements are high in vitamin A. This is because fish store vitamin A in their livers. Having too much vitamin A over many years could be harmful. So, if you take supplements containing vitamin A, make sure you don’t have more than a total of 1.5mg a day from your food and supplements. 'Pregnancy, children and babies' contains advice about fish for women who are pregnant, breastfeeding or trying for a baby, and for children and babies. Oily fish Oily fish such as sardines, herring, mackerel, trout and salmon are all rich sources of omega 3 fatty acids, which help prevent heart disease. These fatty acids are also important for women who are pregnant or breastfeeding because they help a baby’s nervous system to develop (see Pregnancy, children and babies). Oily fish is also a good source of vitamins A and D. You can check which fish are oily and which aren't in the table below: Oily / fatty fish White / non-oily fish Salmon Trout Mackerel Herring Sardines Pilchards Kipper Eel Whitebait Tuna (fresh only) Anchovies Swordfish Bloater Cacha Carp Hilsa Jack fish Katla Orange roughy Pangas Sprats Cod Haddock Plaice Coley Whiting Lemon sole Skate Halibut Rock salmon/Dogfish Ayr Catfish Dover sole Flounder Flying fish Hake Hoki John Dory Kalabasu Ling Monkfish Parrot fish Pollack Pomfret Red and grey mullet Red fish Red snapper Rohu Sea bass Sea bream Shark Tilapia Turbot Tinned tuna Marlin Fresh tuna is an oily fish and is high in omega 3 fatty acids. But when it's canned, these fatty acids are reduced to levels similar to white fish. So, although canned tuna is a healthy choice for most people, it doesn't count as oily fish. How much oily fish? Most people should be eating more oily fish because omega 3 fatty acids are very good for our health. However, oily fish can contain low levels of pollutants that can build up in the body. For this reason there are recommendations for the maximum number of portions of oily fish we should be eating each week (a portion is about 140g): 2 portions of oily fish 4 portions of oily fish girls and women who might have a baby one day other women women who are pregnant or breastfeeding men and boys But remember, don’t give up eating oily fish because the health benefits are greater than the risks as long as you don't eat more than the recommended maximums. The pollutants found in oily fish are called dioxins and PCBs (polychlorinated biphenyls). Dioxins and PCBs tend to be found in all foods containing fats. They have no immediate effect on health, but can be harmful if they build up in our bodies over time. The recommended maximums are lower for most girls and women because high levels of dioxins and PCBs could affect the development of an unborn baby. If a woman changes her diet when she becomes pregnant, or when she starts trying for a baby, this won't change the levels of dioxins and PCBs that are already in her body. So it's a good idea to limit the amount of oily fish eaten from a young age. Omega 3 fatty acids are good for a baby’s development so pregnant women shouldn't stop eating oily fish (see Pregnancy, children and babies). Shellfish Shellfish such as squid, crab, prawns, lobster, mussels, clams, cockles and scallops are low in fat, rich in minerals and provide protein. But it's important to take care how you store, prepare and cook shellfish. When they are raw or haven't been cooked properly, shellfish can contain harmful viruses and bacteria. And shellfish such as clams and oysters are also filter feeders. This means that the water they are living in, which might be polluted, passes through them. Elderly people and people who are unwell might want to avoid eating raw shellfish to reduce their risk of getting food poisoning. It should be fine to eat shellfish that has been properly cooked, because this usually kills any bacteria or viruses in them. Most shellfish is eaten cooked, but oysters are often served raw. Raw oysters can contain a virus called the Norovirus. It can cause the following symptoms: · nausea · dehydrating diarrhoea · abdominal pain People infected with this virus can also experience a headache and fever. Raw or partially cooked shellfish can contain hepatitis A, which is a virus of the liver. Hepatitis A is highly contagious, and can be spread to food, such as salads, by people who are infected. People can be infected with hepatitis A for up to two months before they show signs of the disease. Cases of Hepatitis A are rare in the UK. Symptoms include: · fever · tiredness · nausea · stomach discomfort · dark urine · jaundice Preparing and cooking Choosing and handling fish and shellfish When you are choosing fish and shellfish try to remember the following: · Buy seafood from reputable sources. Be wary of people selling seafood out of the boot of their car. · Choose fresh fish or shellfish that is refrigerated or on ice. · When you're shopping, pick up fish and shellfish last and take it straight home. · Don't buy cooked fish or shellfish (such as shrimp or crab) that is in the same display case as raw fish and shellfish because these should always be kept separate. · Don't buy frozen fish or shellfish if the packaging is damaged in any way. · Don't buy frozen fish products that are above the frost line in the shop's freezer. · Don't buy frozen seafood if you see ice crystals or signs of frost through the packaging. This could be a sign that the fish has been stored too long or that it has been thawed and refrozen. Storing and preparing fish and shellfish · Put fish and shellfish in the fridge or freezer as soon as you get home. · Make sure that all fish and shellfish are covered or wrapped. · Don't store fish or shellfish in water. · Discard shellfish if their shells crack or break. Live shellfish will 'clam up' if their shell is tapped. · Wash your hands before handling fish or shellfish. · Thaw fish or shellfish in the fridge, preferably overnight, or if you need to thaw it more quickly, you could use a microwave. Use the 'defrost' setting on the microwave and stop it when the fish is icy but flexible. · Use separate cutting boards, knives, plates, etc. for preparing raw fish or shellfish. · Don't allow raw fish or shellfish to come into contact with cooked foods. · Cook fish so that the fat drips away. · Bake, poach or grill fish, and don't use the fish drippings. · Marinate seafood in the fridge and throw the marinade away after removing the raw fish or shellfish. If you want to use the marinade as a dip or sauce, set some aside before it touches the raw fish. Fish and shellfish allergy Some people have an allergy to fish or shellfish. These are quite common allergies and can sometimes cause severe reactions. People who are allergic to one type of fish often react to other types as well. Cooking fish doesn’t make someone with a fish allergy less likely to react. People who are allergic to one type of shellfish, such as prawns, crabs, mussels or scallops, often react to other types too. Pregnancy, children and babiesWhen you’re trying for a baby, pregnant or breastfeedingYou can eat most types of fish when you're trying for a baby, pregnant or breastfeeding. Eating fish is good for your health and the development of your baby. But you just need to avoid some types of fish and limit the amount you eat of some others. This table shows the maximum number of portions you should have each week for the fish you need to limit. Trying for a baby Pregnant Breastfeeding oily fish 2 portions 2 portions 2 portions tuna 2 tuna steaks or 4 cans 2 tuna steaks or 4 cans 2 tuna steaks or no limit on cans shark, swordfish and marlin don't eat don't eat 1 (same for all adults) The figures for tuna are based on tuna steak weighing 140g when cooked or 170g raw and medium-size cans with a drained weight of about 140g per can. Canned tuna doesn't count as oily fish, so you can eat this as well as your maximum two portions of oily fish – but if you’re eating canned tuna, don’t pick fresh tuna as your oily fish. And remember, if you eat two fresh tuna steaks in a week, you shouldn't eat any other oily fish that week. The limits for shark, swordfish, marlin and tuna are because these fish contain more mercury than other types of fish. The amount of mercury we get from food isn't harmful for most people, but if you take in high levels of mercury when you’re pregnant this could affect your baby's developing nervous system. Oily fish are very good for our health, but we need to limit how much we have because they contain pollutants such as dioxins and PCBs (polychlorinated biphenyls). See oily fish above. Unless your GP advises otherwise, you should also avoid taking fish liver oil supplements when you’re pregnant or trying for a baby because these are high in vitamin A, which can be harmful to your unborn baby. When you're pregnant you might also want to avoid eating raw shellfish. This is to reduce your chances of getting food poisoning, which can be particularly unpleasant during pregnancy. See the links below for more advice about what foods you should avoid. Children and babies Don’t give any fish or shellfish to babies younger than six months because there is a chance they might have an allergic reaction. Children should avoid eating any shark, swordfish or marlin. This is because the levels of mercury in these fish can affect the development of children’s growing nervous systems. You might also want to avoid giving raw shellfish to babies and children to reduce their risk of getting food poisoning. EggsEggs are a good source of protein, and contain vitamins and minerals. They are also easy to prepare. But it's important to handle, cook and store them properly to avoid food poisoning especially for the very young, pregnant women and elderly people.How many eggs? There is no recommended limit on how many eggs people should eat. Eggs are a good choice as part of a healthy balanced diet. But remember that it's a good idea to eat as varied a diet as possible. This means we should be trying to eat a variety of foods each week to get the wide range of nutrients we need. Eggs are a good source of: · protein · vitamin D · vitamin A · vitamin B2 · iodine Eggs can make a really healthy meal. Why not try one of these for your breakfast, lunch or evening meal: · Spanish omelettes with chunks of cooked potatoes (you could use leftover potatoes from last night's dinner) and onions served with steamed veg or a salad. All sorts of veg will work in the omelette – sweet potato, peppers, spring onions and mushrooms are all good choices. · Poached egg and baked beans (choose reduced salt and sugar versions if you can) served on thick sliced toast makes a great brunch – you could serve it with grilled tomatoes or mushrooms. · Scrambled eggs on thick slices of brown toast, add some spring onions or mushrooms and serve with grilled tomatoes. · Boiled eggs chopped into a summer salad. If you include salad leaves, new potatoes, green beans, red onion, olives, boiled egg and some tuna, you will have yourself a filling salad niçoise. But remember that quiches and flans can be high in fat and salt, so try not to eat these too often. The pastry is high in fat, and quiches and flans often contain cream and cheese, and sometimes bacon too, all of which add to the saturated fat and salt content. If you are making your own quiche or flan, go easy on the cream and cheese – if you us a strong flavoured cheese you will only need to use a small amount. And add some vegetables such as broccoli, peppers and tomatoes. Fried eggs are higher in fat than boiled, poached or scrambled eggs, but there's nothing wrong with having them occasionally. If you do want a fried egg, use an oil that is high in unsaturated fat such as sunflower oil. It's a good idea to drain off as much of the oil as you can and it will also help to put the egg on some kitchen paper before putting it on your plate. Eggs and cholesterol Eggs contain cholesterol and high cholesterol levels in our blood increases our risk of heart disease. However, the cholesterol we get from our food – and this includes eggs – has less effect on the amount of cholesterol in our blood than the amount of saturated fat we eat. So, if you are eating a balanced diet you only need to cut down on eggs if you have been told to do so by your GP or dietitian. If your GP has told you to watch your cholesterol levels, your priority should be cutting down on saturated fats. Keeping eggs safe Eating raw eggs, or eggs with runny yolks, or any food containing these, can cause food poisoning especially for anyone who is: · very young (babies to toddlers) · elderly · pregnant · already unwell This is because some eggs contain salmonella bacteria, which can cause serious illness, especially for anyone in these groups. So if you are preparing food for anyone in these groups always make sure eggs are cooked until the white and yolk are solid. If you want to choose the safest option, you could use pasteurised egg for all foods that won't be cooked or will be only lightly cooked. And the safest option, for example for caterers preparing food for these vulnerable groups, is to always use pasteurised egg. There are three main issues that we should all be aware of: · avoiding the spread of bacteria · cooking eggs properly · storing eggs safely Avoiding the spread of bacteria Bacteria can spread very easily from eggs to other foods, hands, worktops, etc. There can be bacteria on the shell, as well as inside the egg, so you need to be careful how you handle eggs, when they are still in the shell and after you have cracked them. If you touch eggs, or get some egg white or yolk on your hands, you could spread bacteria to anything else you touch, whether it's food or the fridge handle, so make sure you wash and dry your hands thoroughly. If a whole egg, egg shell, or drips of white or yolk touch other foods, then bacteria can spread onto those foods. Bacteria can also spread onto worktops, dishes and utensils that are touched by eggs, and then the bacteria can spread to other foods that touch the worktops, dishes or utensils. So remember to: · Keep eggs away from other foods, when they are still in the shell and after you have cracked them. · Be careful not to splash egg onto other foods, worktops or dishes. · Always wash and dry your hands thoroughly after touching eggs or working with them. · Clean surfaces, dishes and utensils thoroughly, using warm soapy water, after working with eggs. Cooking eggs properly If you cook eggs until both the white and yolk are solid this will kill any bacteria. If you are cooking a dish containing eggs, make sure you cook it until the food is piping hot all the way through. Foods that are made with raw eggs and then not cooked, or only lightly cooked, can cause food poisoning. This is because any bacteria in the eggs won't be killed. All the following might contain raw eggs: · home-made mayonnaise · Béarnaise and hollandaise sauces · some salad dressings · ice cream · icing · mousse · tiramisu and other desserts For the safest choice, you could use pasteurised egg instead (available from some supermarkets), because pasteurisation kills bacteria. If you're concerned, when you're eating out or buying food that isn't labelled and you're not sure whether a food contains raw egg, ask the person serving you. If you buy commercially produced mayonnaise, salad dressings, sauces, ice cream, desserts, or ready-made icing, these will almost always have been made using pasteurised egg. Check the label but ask if you're not sure. Storing eggs safely Here are some tips to help you store your eggs safely: · Do store eggs in a cool, dry place, ideally in the fridge. · Do store eggs away from other foods. It's a good idea to use your fridge's egg tray, if you have one, because this helps to keep eggs separate. · Do eat dishes containing eggs as soon as possible after you've prepared them, but if you're not planning to eat them straight away, cool them quickly and then keep them in the fridge. · Don't use eggs after their 'best before' date for the safest choice. · Don't use eggs with damaged shells, because dirt or bacteria might have got inside them. MeatMeat is a good source of protein and vitamins and minerals, such as iron, selenium, zinc, and B vitamins. It is one of the main sources of vitamin B12, which is only found in foods from animals, such as meat and milk.Cutting down on fat Some types of meat are high in fat, particularly saturated fat, which can raise cholesterol levels. Having high cholesterol increases the chances of developing heart disease. When you’re buying meat, the type of cut or meat product you choose (and how you cook it) can make a big difference. For example, a lean pork leg joint, roasted medium, typically contains one quarter of the fat of a pork belly joint with fat, grilled (5.5g fat per 100g and 1.9g saturated fat, compared with 23.4g fat per 100g and 8.2g saturated fat). Lean rump steak, grilled, contains half the fat of rump steak with the fat, fried (5.9g fat per 100g and 2.5g saturated fat compared with 12.7g fat per 100g and 4.9g saturated fat). The fat content of beef mince can also vary widely. Fried chicken breast in breadcrumbs contains nearly 6 times as much fat as chicken breast grilled without the skin (12.7g fat and 2.1g saturated fat compared with 2.2g fat per 100g and 0.6g saturated fat). Try to go for the leanest option whenever you can. As a general rule, the more white you can see on meat, the more fat it contains. So, for example, back bacon has less than half the fat of streaky bacon. Making healthier choices when buying meat · Ask your butcher for a lean cut. · If you’re buying pre-packed meat, check the label to see how much fat it contains and compare products. · Go for turkey and chicken, without the skin, because these are lower in fat. · Try not to eat too many meat products such as sausages, salami, pâté and beefburgers, because these are generally high in fat. They are often high in salt too. · Remember that meat products in pastry, such as pies and sausage rolls, are often high in fat. Cutting down on fat when cooking meat If you’re trying to have less fat, it’s a good idea to cut off any visible fat and skin before cooking because fat, crackling and poultry skin are much higher in fat than the meat itself. Here are some other ways to reduce fat when you’re cooking meat: · Grill meat rather than frying. · Try not to add extra fat or oil when cooking meat. · Roast meat on a metal rack above a roasting tin, so fat can run off. · Try using smaller quantities of meat in dishes and more vegetables, pulses and starchy foods. Cooking meat safely It's very important to cook meat properly to make sure that any harmful bacteria have been killed. Otherwise you might get food poisoning. Bacteria can be found all the way through certain meat. So this means you need to cook the following sorts of meat until the juices run clear and there is no pink or red left in them: · poultry and game such as chicken, turkey, duck and goose · burgers and sausages · kebabs · rolled joints But you can eat whole cuts of meat that are still pink inside, as long as they have been properly sealed. This means you can eat whole cuts of beef, lamb and pork when they are pink or rare. This is because any bacteria are generally on the outside of the meat so if the outside is cooked, this should kill any bacteria, even if the middle of the meat is still pink. These include: · steaks · cutlets · joints strong>Storing meat safely It’s especially important to store meat safely to stop bacteria from spreading and avoid food poisoning. · Store raw meat/poultry in clean sealed containers on the bottom shelf of the fridge, so it can’t touch or drip onto other food. · Follow any storage instructions on the label and don’t eat meat after its ‘use by’ date. · When you have cooked meat and you’re not going to eat it straight away, cool it as quickly as possible and then put it in the fridge or freezer. Remember to keep cooked meat separate from raw meat. Freezing meat It's OK to freeze raw meat providing you do the following things: · freeze it before the ‘use by’ date · follow any freezing or thawing instructions on the label · defrost it in a microwave if you intend to cook it as soon as it’s defrosted, otherwise thaw it in the fridge so that it doesn’t get too warm · try to use the meat within two days of defrosting – it will go off in the same way as fresh meat · cook food until it’s piping hot all the way through When meat thaws, lots of liquid can come out of it. This liquid will spread bacteria to any food, plates or surfaces that it touches. Keep the meat in a sealed container at the bottom of the fridge, so that it can’t touch or drip onto other foods. Always thoroughly clean plates, utensils, surfaces and hands after they have touched raw or thawing meat, to stop bacteria from spreading. If you defrost raw meat and then cook it thoroughly, you can freeze it again, but remember never reheat foods more than once. Liver and liver pâté Liver and liver products, such as liver pâté and liver sausage, are a good source of iron and they are also a rich source of vitamin A. But, because they are such a rich source of vitamin A, if you eat liver or liver products every week, you might want to choose not to have them more often. This is because the body stores any vitamin A it doesn’t use and so levels can build up over many years and be harmful. If you do eat liver or liver products every week, you should avoid taking any supplements that contain vitamin A or fish liver oils (which are also high in vitamin A). Older people should avoid eating liver or liver products more than once a week, or you could eat smaller portions. You should also avoid taking any supplements that contain vitamin A or fish liver oils. This is because having too much vitamin A (more than 1.5mg of vitamin A per day), might increase the risk of bone fracture. Women who are pregnant or trying for a baby also need to avoid vitamin A. See below for advice. When you're pregnant Food poisoning can be particularly unpleasant during pregnancy, so: · always wash your hands after handling raw meat, and store raw foods separately from ready-to-eat foods · make sure you cook meat properly. Take particular care with sausages and minced meat You should also avoid eating liver and liver products such as pâté. These foods are very high in vitamin A, and having too much vitamin A might harm your unborn baby. For the same reason, you also need to avoid taking supplements containing vitamin A or fish liver oils. Ask your GP or midwife if you want more information. Milk and dairyMilk and dairy products such as cheese, yoghurt and fromage frais are great sources of protein and vitamins A, B12, and D.They're also an important source of calcium, which helps to keep our bones strong. The calcium in dairy foods are easy for the body to absorb. Healthier choices The fat content of different dairy products varies a lot and much of this is saturated fat, which can raise cholesterol and is linked to heart disease. Most cheeses (e.g. Brie, Stilton, Cheddar, Lancashire and Double Gloucester) contain between 20 and 40g fat per 100g. If you're trying to make the healthier choice, you don’t need to avoid cheese, but it’s a good idea to keep a check on how much you eat and how often. If you’re using cheese to flavour a dish or a sauce, you could try using a very strong-tasting cheese, such as mature Cheddar or blue cheese, because then you’ll need less. Another option is to choose reduced-fat hard cheeses, which usually contain between 10 and 16g fat per 100g. A few cheeses are even lower in fat (3g fat per 100g or less), including reduced-fat cottage cheese and Quark. If you are trying to cut down on fat, it's a good idea to go for semi-skimmed or skimmed milk and low-fat yoghurts or fromage frais. These products contain at least the same amount of protein, B vitamins, calcium, magnesium, phosphorus, potassium and zinc as full-fat versions. They just contain less fat. Cream and butter are high in fat, so try to use them sparingly. You can use plain yoghurt and fromage frais instead of cream, soured cream or crème fraîche in recipes. And low-fat spreads can be used instead of butter. It's also worth remembering that some dairy products can be high in salt, and too much salt can cause high blood pressure (hypertension), which is also linked to heart disease. Adults should be eating no more than 6g of salt a day. Some flavoured and malted milk products and shakes tend to contain added sugar, which can be bad for our teeth. You can check the amount of fat, salt and sugar by looking at the nutrition information on the label. If you compare similar products you will be able to choose the ones with lower amounts. When you are pregnant Dairy foods are very important in pregnancy because calcium helps your unborn baby's developing bones to harden. But when you're pregnant you should avoid unpasteurised dairy products and soft mould-ripened cheese such as Camembert, Brie, and all blue-veined cheese. This is because they can contain high levels of listeria, a germ that can cause miscarriage, stillbirth or severe illness in a newborn baby. There is no listeria risk with hard cheeses (such as Cheddar), cottage cheese and processed cheese. Babies and children Milk and dairy products are an important part of a child's diet. They are a good source of energy and protein, and contain a wide range of vitamins and minerals, particularly calcium, which growing children and young people need to build healthy bones and teeth. Babies Breast milk is the best drink for babies for the first few months and, ideally, up to a year old. The only alternative to breast milk is infant formula based on cows' milk. Ordinary full-fat milk isn't suitable as a drink until a baby is a year old. This is because it doesn't contain enough iron and other nutrients to meet a baby's needs. It can be used in foods such as cheese sauce and custard from six months. At about a year old, a switch to full-fat cows' milk can be made. There's also soya-based infant formula, which was originally developed for babies who can't have standard infant formula because of an allergy to cows' milk. But you should check with your GP or health visitor before giving it because there are now other types of formula that are more suitable. In almost all cases, breastfeeding or another type of formula will be a better choice. Children Children should drink whole milk until they are at least two years old because they may not get as many calories as they need from semi-skimmed milk. After the age of two, children can gradually move to semi-skimmed milk as a main drink, as long as they are eating well and getting plenty of calories and nutrients from a varied diet. Don't give skimmed milk to children until they're at least five years old because it's too low in calories and contains only very small amounts of vitamins A and D, which children need. Children between the ages of one and three need to have about 350mg of calcium a day. About 300ml full-fat milk (three fifths of a pint) would provide this. Goats' and sheep's milk These aren't suitable as drinks for babies under a year old because they don't contain enough iron and other nutrients that a baby needs. Providing they are pasteurised, goats' and sheep's milk can be used once a baby is a year old. Pasteurisation Pasteurisation is a process of heat treatment intended to kill harmful food poisoning bacteria. You can sometimes buy unpasteurised milk and cream. Although these products are very popular with some people, they could be harmful. This is because they have not been heat-treated and so could contain harmful food poisoning bacteria. When you see raw cows' drinking milk on sale, it needs to carry a warning to say that it has not been heat-treated and may contain harmful bacteria. Children, people who are unwell, pregnant women and older people are particularly vulnerable to food poisoning and so should not have unpasteurised milk or cream. If you choose unpasteurised milk or cream, be especially careful to keep them properly refrigerated because they both have a short shelf-life. Allergy and intolerance Some people have an intolerance to milk. This is called 'lactose intolerance'. Lactose intolerance is more common in certain countries and ethnic groups than in others. In communities where milk is not traditionally part of the typical adult diet, a much bigger proportion of people are affected. For example, in South America, Africa and Asia, more than 50% of the population are intolerant to lactose, reaching nearly 100% in some parts of Asia. In the UK, Ireland, Northern Europe and America, we think that, on average, about 5% of the adult population have this condition. Lactose intolerance can cause symptoms such as bloating and diarrhoea. There is no medical treatment for lactose intolerance, but symptoms can be avoided by controlling the amount of lactose in the diet. Adults with lactose intolerance can often have a small amount of milk without reacting. Milk from mammals including cows, goats and sheep all contain lactose. This means that goats’ milk and sheep’s milk aren’t suitable alternatives to cows’ milk for people who are intolerant to lactose. People with lactose intolerance often find that they can eat cheese and yoghurt without any problems. Cheese contains much less lactose than milk. Yoghurt contains a similar amount of lactose to milk, but it still seems to be easier to digest for people with lactose intolerance. This might be something to do with the bacteria used to make it. Milk allergy, unlike lactose intolerance, can cause severe reactions. But often the symptoms are mild. They can affect any part of the body and can include rashes, diarrhoea, vomiting, stomach cramps and difficulty breathing. In a very few cases, milk allergy can cause anaphylaxis. This is a life-threatening allergic reaction, which involves someone finding it hard to breathe, their lips or mouth become swollen, and they could collapse. If this does happen, you should call 999 immediately and describe what is happening. Milk allergy affects 2 to 7% of babies under a year old. Children usually grow out of milk allergy by the time they are three, but about a fifth are still allergic to milk when they are adults. Don't cut milk and dairy products out of your diet, or your child's diet, without talking to your GP or a dietitian. Otherwise you or your child might not get enough of important nutrients such as calcium. FatsMost people know that we should be cutting down on fat. But did you know it's even more important to try to replace the saturated fat we eat with unsaturated fat? Read on to find out how.We need some fat It's important to have some fat in our diet because fat helps the body absorb some vitamins, it's a good source of energy and a source of the essential fatty acids that the body can't make itself. But having a lot of fat makes it easy to have more energy than we need, which means we might be more likely to put on weight. So if you want to eat healthily and keep a healthy weight, look out for lower fat alternatives wherever possible and try to eat fatty foods only occasionally. Different sorts of fats Although it's important to try to eat less fat, we also need to think about the types of fat we are eating. We should be cutting down on food that is high in saturated fat or trans fats or replacing these foods with ones that are high in unsaturated fat instead. We should also be having more omega 3 fatty acids, which are found in oily fish. Saturated fats Having too much saturated fat can increase the amount of cholesterol in the blood, which increases the chance of developing heart disease. These are all high in saturated fat: · meat products, meat pies, sausages · hard cheese · butter and lard · pastry · cakes and biscuits · cream, soured cream and crème fraîche · coconut oil, coconut cream or palm oil Trans fats Trans fats have a similar effect on blood cholesterol as saturated fats, they raise the type of cholesterol in the blood that increases the risk of heart disease. Some evidence suggests that the effects of these trans fats may be worse than saturated fats. However, most people eat a lot more saturated fat than trans fats. Trans fats can be formed when liquid vegetable oils are turned into solid fats through the process of hydrogenation. Foods containing hydrogenated vegetable oil, which must be listed in the ingredients list on the label, might also contain trans fats. Trans fats are often found in these types of foods: · biscuits and cakes · fast food · pastry · some margarines These sorts of food are usually high in saturated fat, sugar and salt so if you are trying to eat a healthy diet, you should try to keep these to a minimum. Trans fats are also found naturally at very low levels in foods such as dairy products, beef and lamb. Unsaturated fats Unsaturated fats can be a healthy choice. They don't raise cholesterol in the same way as saturated fats. These types of fats provide us with the essential fatty acids that the body needs. These include the unsaturated fats found in oily fish, which may help prevent heart disease. These are all high in unsaturated fat: · oily fish · avocados · nuts and seeds · sunflower, rapeseed and olive oil and spreads · vegetable oils If you want to make a healthy choice, try to have more unsaturated fats and less saturated fats, this means you could choose: · oily fish instead of sausages or a meat pie · use unsaturated oils such as olive, sunflower or rapeseed oils instead of butter, lard and ghee in cooking · snack on some unsalted nuts instead of a biscuit · make your mashed potato with olive oil and garlic instead of butter and milk for a change · choose a fat spread that is high in unsaturates instead of butter What's a lot and what's a little? If you want to try to cut down on fat, or you just want to watch how much fat you are eating, you can compare the labels of different food products and choose those with less total fat and less saturated fat. You will see figures for the fat content on many food labels and some foods will also give figures for saturated fat. Use the following as a guide to what is a lot and what is a little fat per 100g food. 20g fat or more per 100g is a lot of fat 5g saturates or more per 100g is a lot 3g fat or less per 100g is a little fat 1g saturates or less per 100g is a little fat If the amount of total fat is between 3g and 20g per 100g, this is a moderate amount of total fat. Between 1g and 5g of saturates is a moderate amount of saturated fat. Tips for cutting down Here are some practical suggestions to help you cut down on fat, especially saturated fat: · Choose lean cuts of meat and trim off any visible fat. · Grill, bake, poach or steam rather than frying and roasting so you don't need to add any extra fat. · If you do choose something high in fat such as a meat pie, pick something low fat to go with it to make the meal lower in fat – for example you could have a baked potato instead of chips. · When you're choosing a ready meal or buying another food product, compare the labels so you can pick those with less total fat or less saturated fat. · Put some extra vegetables, beans or lentils in your casseroles and stews and a bit less meat. · Measure oil for cooking with tablespoons rather than pouring it straight from a container. · Have pies with only one crust rather than two – either a lid or a base – because pastry is very high in fat. · When you're making sandwiches, try not using any butter or spread if the filling is moist enough. When you do use fat spread, go for a reduced-fat variety and choose one that is soft straight from the fridge so it's easier to spread thinly. · Choose lower fat versions of dairy foods whenever you can. This means semi-skimmed or skimmed milk, reduced fat yoghurt, lower fat cheeses or very strong tasting cheese so you don't need to use as much. · Instead of cream or soured cream try using yoghurt or fromage frais in recipes. strong>Omega 3 fatty acids Oily fish is the best source of omega 3 fatty acids. These fatty acids have been shown to help protect against coronary heart disease. Some omega 3 fatty acids are found in certain vegetable oils, such as linseed, flaxseed, walnut and rapeseed, but these aren't the same type of fatty acids as those found in fish. Recent evidence suggests that the type of fatty acids found in vegetable sources may not have the same benefits as those in fish. SugarsMost adults and children in the UK eat too much sugar. We should all be trying to eat fewer sugary foods such as sweets, cakes and biscuits and drinking fewer soft drinks.Different types of sugar Sugars occur naturally in food such as fruit and milk, but we don't need to cut down on these types of sugars. It is food containing added sugars that we should be cutting down on. Sugar is added to many types of food such as: · fizzy drinks and juice drinks · sweets and biscuits · jam · cakes, pastries and puddings · ice cream Food and drinks containing added sugars contain calories but few other nutrients so we should try to eat these foods only occasionally. Sugary foods and drinks can cause tooth decay, particularly if you have them between meals. This includes fruit juice and honey. The sugars found naturally in whole fruit are less likely to cause tooth decay because the sugar is contained within the structure of the fruit. But, when fruit is juiced or blended, the sugar is released. Once released, these sugars can damage teeth, especially if fruit juice is drunk frequently. Fruit juice is still a healthy choice, and counts as one of the five portions of fruit and vegetables we should be having every day, but it is best to drink fruit juice at mealtimes. Tips for cutting down It's a good idea to try to cut down on foods and drinks that can contain lots of added sugar, such as fizzy drinks, biscuits and sweets. This will help to keep our teeth healthy. Many foods that contain added sugar can also be high in calories so eating less of these foods may help weight control. If you are trying to cut down on sugar, these tips might help you cut down: · Have fewer sugary drinks and snacks. · Instead of fizzy drinks and juice drinks, go for water or unsweetened fruit juice (remember to dilute these for children). If you like fizzy drinks then try diluting fruit juice with sparkling water. · Instead of cakes or biscuits, try having a currant bun, a slice of melon or some malt loaf with low-fat spread. · If you take sugar in hot drinks, or add sugar to your breakfast cereal, gradually reduce the amount until you can cut it out altogether. · Rather than spreading jam, marmalade, syrup, treacle or honey on your toast, try a low-fat spread, sliced banana, or low-fat cream cheese instead. · Check food labels to help you pick the foods with less added sugar or go for the low-sugar version. · Try halving the sugar you use in your recipes. It works for most things except jam, meringues and ice cream. · Choose tins of fruit in juice rather than syrup. · Choose wholegrain breakfast cereals rather than those coated with sugar or honey. Checking food labels When you are checking food labels, you can use the following as a guide to what is a lot and what is a little added sugar per 100g food. Look for the 'Carbohydrates (of which sugars)' figure in the nutrition information panel on the label. 10g sugars or more per 100g is A LOT of sugar 2g sugars or less per 100g is A LITTLE sugar If the amount of sugars is between 2g and 10g per 100g, this is a moderate amount of sugar. These figures can't tell you how much of the sugars come from milk or fruit and how much comes from added sugars. Sometimes the figure you see in the nutrition panel is a total figure for 'Carbohydrates', and not for 'Carbohydrates (of which sugars)'. This means the figure will also include starchy carbohydrates. So, to get a feel for whether the product is high in added sugars you might also need to look at the ingredients list. Added sugars must be included in the ingredients list, which always starts with the biggest ingredient first. Watch out for other words that are used to describe added sugar, such as sucrose, glucose, fructose, maltose, hydrolysed starch and invert sugar, corn syrup and honey. If you see one of these near the top of the list, you know that the product is likely to be high in added sugars. Some foods that you might not expect to have sugar added to them can contain lots, for example some breakfast cereals and cereal bars. Other foods can be higher in added sugar than you might expect, such as tins of spaghetti or baked beans. Keeping teeth healthy To help keep teeth healthy, as well as brushing teeth regularly and visiting the dentist, we should cut down on added sugars. These are the sugars found in fizzy drinks, juice drinks, sweets, cakes and jam. It's best to stick to having these kinds of foods and drinks at mealtimes. It's also important to avoid sipping sugary drinks or sucking sweets too often. This is because the longer the sugar touches your teeth, the more damage it can do. DrinksDrinks are very important for our bodies to work properly and to make sure we don't get dehydrated. But to make healthy choices it's important to know what to drink and when.Drinking enough? It's very important to make sure we are drinking enough. Our bodies need water or other fluids to work properly. Why it’s important Water makes up about two-thirds of our body weight. And it's important for this to be maintained because most of the chemical reactions that happen in our cells need water. We also need water for our blood to be able to carry nutrients around the body. Losing water As your body works it produces waste products and some of these waste products are toxic. The body gets rid of these toxins through the kidneys in urine, and urine is mainly made up of water. We also lose water through evaporation when we breathe and sweat. As the temperature rises and as we do more activity, this increases the amount of water the body loses. To stay healthy, you need to replace the fluids you lose. And don't forget, if the weather is hot or you are exercising, you will be losing even more water. How much water do we need? In climates such as the UK, we should drink approximately 1.2 litres (6 to 8 glasses) of fluid every day to stop us getting dehydrated. In hotter climates the body needs more than this. We also get some fluid from the food we eat. Caffeine in drinks Drinks that contain caffeine, such as tea, coffee and cola, can act as mild diuretics, which means they make the body produce more urine. This affects some people more than others, but it also depends on how much caffeine you drink and how often. It’s fine to drink these sorts of drinks, but we should also drink some fluids each day that don’t contain caffeine. Signs of dehydration One of the first signs of dehydration is feeling thirsty. If you think you might not be getting enough fluids, check if you are showing any of these other common signs of dehydration: · dark coloured urine and not passing much when you go to the toilet · headaches · confusion and irritability · lack of concentration Vitamins & MineralsMost people should be able to get all the nutrients they need by eating a varied and balanced diet. But if you choose to take supplements, it's important to know that taking too much or taking them for too long can cause harmful effects.So if you choose to take supplements, make sure you're informed. The advice given in this section is aimed at adults. You might also want to check out the information in the 'Ages and stages' section, which has nutrition advice for all ages and includes advice on what foods to avoid for women who are pregnant or trying for a baby. Use the menu on the right hand side to go to a vitamin, mineral or trace element. What are vitamins? Vitamins are essential nutrients that your body needs in small amounts to work properly. There are two types of vitamins: fat-soluble and water-soluble. Fat-soluble vitamins Fat-soluble vitamins are found mainly in fatty foods such as animal fats (including butter and lard), vegetable oils, dairy foods, liver and oily fish. Your body needs these vitamins every day to work properly. However, you don't need to eat foods containing them every day. This is because, if your body doesn't need these vitamins immediately, it stores them in your liver and fatty tissues for future use. This means the stores can build up so they are there when you need them. But, if you have much more than you need, fat-soluble vitamins can be harmful. These are all fat-soluble vitamins: · vitamin A · vitamin D · vitamin E · vitamin K Water-soluble vitamins Water-soluble vitamins are not stored in the body, so you need to have them more frequently. If you have more than you need, your body gets rid of the extra vitamins when you urinate. Because the body doesn't store water-soluble vitamins, generally these vitamins aren't harmful. Water-soluble vitamins are found in fruit, vegetables and grains. But unlike fat-soluble vitamins, they can be destroyed by heat or by being exposed to the air. They can also be lost in the water used for cooking. This means that by cooking food, especially boiling, we lose lots of these vitamins from the food we eat. The best way to keep as much of the water-soluble vitamins as possible is to steam or grill, rather than boil. These are all water-soluble vitamins: · vitamin B6 · vitamin B12 · vitamin C · biotin · folic acid · niacin · pantothenic acid · riboflavin · thiamin What are minerals? Minerals are essential nutrients that your body needs in small amounts to work properly. We need them in the form they are found in food. Minerals can be found in varying amounts in a variety of foods such as meat, cereals (including cereal products such as bread), fish, milk and dairy foods, vegetables, fruit (especially dried fruit) and nuts. Minerals are necessary for three main reasons: · building strong bones and teeth · controlling body fluids inside and outside cells · turning the food we eat into energy These are all essential minerals: · calcium · iron · magnesium · phosphorus · potassium · sodium · sulphur What are trace elements? Trace elements are also essential nutrients that your body needs to work properly, but in much smaller amounts than vitamins and minerals. Trace elements are found in small amounts in a variety of foods such as meat, fish, cereals, milk and dairy foods, vegetables and nuts. These are all trace elements: · boron · cobalt · copper · chromium · fluoride · iodine · manganese · molybdenum · selenium · silicon · zinc |