Maximum Nutrition with Minimum Bother!
WEEK BEGINNING MONDAY 24th JUNE 2019
The foods that give you a hit of everything you need & those that just aren’t worth the fuss.
|What||RDA*||Easy Option||Why Would you|
|Calcium||700mg||1pt skimmed (or semi) milk||28tbsp cottage cheese|
|Vitamin C||40g||5 strawberries||270 grapes|
|Vitamin A||600mcg||Half a medium carrot||23 apricots|
|Vitamin D||5mcg||Small 70g grilled salmon steak||13tsp margarine|
|Selenium||60mcg||2 brazil nuts||250 pecan halves|
|Zinc||7mg||1 small lean rump steak (125g)||9 boiled eggs|
|Folate||200mcg||5 asparagus spears||20 tablespoons peas|
*RDA for women
Calcium – essential for strong bones and teeth and important for blood clotting and muscle contractions, dairy products are packed with calcium but you need to choose wisely to get you RDA.
Vitamin C – Women need 40mg a day for healthy skin, bones, cartilage and teeth and to keep their immune system strong. Also a powerful antioxidant, vitamin C may protect against heart disease and cancer. It helps the body to absorb iron, so can help prevent anaemia.
Vitamin A – Needed for reproduction, healthy skin, hair and eyes and vision in dim light. This vitamin is also important for your immune system. Experts advise us to eat orange and yellow fruit and vegetable to boost our intake and meet our daily needs.
Vitamin D – Needed for strong bones and teeth and may also protect against heart disease, diabetes, certain cancers, MS and rheumatoid arthritis. We make this vitamin in our body when sunlight hits our skin, but should still aim for 5mcg a day from food. Oil rich fish and fortified margarines and promoted as good sources.
Selenium – This antioxidant protects the body from free radicals that damage cells and increase the risk of disease. Selenium is also essential for healthy immunity and makes thyroid hormones that control metabolism.
Zinc – Essential for normal growth, enzyme function, wound healing, fertility and keeping your immune system strong.
Folate – This B vitamin makes red blood cells, keeps the nervous system and may protect against birth defects such as spina bifida. Green vegetables are a good source.