Advertisement
Topics
Healthy Eating
Vegetarian
Protein
Sugar
Food and Diet
Vitamins and Supplements
Fat
Daily Requirements
Carbohydrates
Vegetarian
Protein
Sugar
Food and Diet
Vitamins and Supplements
Fat
Daily Requirements
Carbohydrates
Hot stuff
Newsletters
Promotions
Lose weight today
Get a personal diet plan
Get a personal diet plan
Beauty foods
continued from page 2
Iron
Function: this mineral is needed for the maintenance of healthy cells.
Deficiency: a long-term deficiency can cause nails to become spoon-shaped, brittle and thin, as well as hair loss and skin itchiness.
Source: there are two sources of iron - haem iron from animal and animal products and non-haem iron from vegetable sources. Haem iron is better absorbed in the body than non-haem iron. Good sources of haem iron include meat and offal such as liver and kidney, while non-haem iron is found in cereals, pulses, fruits, vegetables and eggs.
How much: the daily recommended amount is 8.7mg for an adult man and 14.8mg for an adult woman - double the amount, due to additional blood loss through menstruation. The required amount for an adult man can be achieved by eating one medium portion of stewing steak, two slices of wholemeal bread, one boiled egg and four dried apricots. An adult woman can achieve her higher requirement by having a bowl of fortified cornflakes, one small serving of canned sardines in tomato sauce and one small serving of boiled courgettes, in addition to the above.
Iron
Function: this mineral is needed for the maintenance of healthy cells.
Deficiency: a long-term deficiency can cause nails to become spoon-shaped, brittle and thin, as well as hair loss and skin itchiness.
Source: there are two sources of iron - haem iron from animal and animal products and non-haem iron from vegetable sources. Haem iron is better absorbed in the body than non-haem iron. Good sources of haem iron include meat and offal such as liver and kidney, while non-haem iron is found in cereals, pulses, fruits, vegetables and eggs.
How much: the daily recommended amount is 8.7mg for an adult man and 14.8mg for an adult woman - double the amount, due to additional blood loss through menstruation. The required amount for an adult man can be achieved by eating one medium portion of stewing steak, two slices of wholemeal bread, one boiled egg and four dried apricots. An adult woman can achieve her higher requirement by having a bowl of fortified cornflakes, one small serving of canned sardines in tomato sauce and one small serving of boiled courgettes, in addition to the above.
Essential fatty acids
Function: fatty acids, which help make up the skin's structure, are needed to maintain skin surfaces, as well as other major bodily functions. Some types of polyunsaturated fat are termed essential because the body cannot make them so they must be derived from the diet. These essential fatty acids are called omega 3 or omega 6 fats.
Deficiency: a deficiency of these can result in a scaly rash all over the body, although this is very rare.
Source: good sources include oily fish, vegetables and red meat.
How much: the recommendation is to increase our intake of omega 3 fats to 0.2g a day. This can be achieved by eating one to two servings of oily fish - like sardines - a week.
previous | 1 | 2 | 3 |
printer friendly
send to a friend
Buy a diet now with
these 3 easy steps:
these 3 easy steps:
1. Take a free diet profile
2. Personalise your plan
3. Get started £2.99 a week
2. Personalise your plan
3. Get started £2.99 a week
Delicious
Digg
reddit
Facebook
StumbleUpon
iVillage Features
Message Boards
Pregnancy & Baby |
Parenting |
Health |
Diet & Fitness |
Beauty & Fashion|
Relationships |
Home & Garden |
Food & Drink |
Work & Career |
Entertainment
Horoscopes| Message Boards | Quizzes | Newsletters | Join
Horoscopes| Message Boards | Quizzes | Newsletters | Join
© iVillage Limited 2000-2008. All rights reserved. | © iVillage inc. 1995-2008. All rights reserved.
iVillage Ltd is a UK company registered in England & Wales (3837269) at 80-110 New Oxford Street, London WC1 1HB
iVillage Ltd is a UK company registered in England & Wales (3837269) at 80-110 New Oxford Street, London WC1 1HB