Nutritional information
- Food nutrition information
- Vitamins
- Minerals
Food nutrition information
Welcome to the Campuslife Nutrition web page, we are hoping to give you a more indepth information on what foods do and what and the benefits that they deliver.
which will include:
- Performance - how you perform physically and mentally
- Absence of ill health - lack of disease signs and symptoms
- Longevity - healthy lifespan
We are not wanting to make this page too scientific but a page that people can connect with, due to the simplicity of the information and the way that it is presented.
As a business we are committed to understand the impact of food and how this plays a part in a 'well being' campus.
The page will continually be updated with 'Food Facts' that will help to educate not just students but also staff across our campus.
We will consider the seasonality of certain foods, we will also include benefits that you might not have thought of.
General Information
RDA (Recommended Daily Allowance)
Salt
Adults 6g - Avoid foods that are high in salt 1.25g per 100g
Sugar (RDA)
90g Women
120g Men
Fibre (RDA)
18g per day
Five a day (Fruit & Vegetables)
1 portion should be 80g = 400g per day (made up of a variety of foods)
Liquids
Drink 1-2 litres water / fluids per day
We all need energy from foods to live
Protein, fat, carbohydrates and alcohol all provide energy (Nutrients)
Vitamins and Minerals are essential for life, but do not provide energy and are only needed in tiny amounts
The energy providers
1g Carbohydrates provides 16kj (3.75kcal)
1g Protein provides 17kj (4kcal)
1g alcohol provides 29kj (7kcal)
1g of Fat provides 37kj (9kcal)
As a rough measure, 1 gram is the equivalent of a quarter of a level teaspoon
Vitamins
Find out more about Vitamins
| Vitamin / Nutrient | Source |
|---|---|
| Vitamin A Healthy skin, inside and out, protect against infections, -Antioxidant and immune booster, protects against many forms of cancer |
Carrots, watercress, cabbage, squash, sweet potatoes, melon, tomatoes, broccoli, apricots, mangoes, papayas, tangerines |
| B1 (thiamine) Essential for energy, brain function and digestion. Helps the body make use of Protein |
Watercress, squash, courgette, lamb, mushrooms, asparagus, peas, lettuce, peppers, cauliflower, cabbage, tomatoes, Brussels sprouts, beans |
| B2 (riboflavin) Helps turn fats, sugars, and protein into energy. Repair and maintain healthy skin, regulates body acidity. Important for hair, nail & eyes |
Mushrooms, watercress, cabbage, asparagus, broccoli, pumpkin, bean sprouts, mackerel, milk, bamboo shoots, tomatoes, wheat germ |
| B3 (niacin) Essential for energy production, brain function and skin. Helps balance blood sugars & lower cholesterol levels, aids digestion |
Mushrooms, tuna, chicken, salmon, asparagus, cabbage, lamb, mackerel, turkey, tomatoes, courgettes, squash, cauliflower, whole-wheat |
| B5 (pantothenic acid) Energy production, controls metabolism. Essential for brain & nerves, helps make anti stress hormones (steroids).Maintains healthy skin & hair |
Mushrooms, watercress, broccoli, peas, lentils, tomatoes, cabbage, celery, strawberries, eggs, squash, avocados |
| B6 (pyridoxine) Essential for protein digestion & utilisation, brain function and hormone production. Helps balance sex hormones, hence uses in PMS & the menopause. Natural anti-depressant & diuretic. Helps control allergic reactions |
Watercress, cauliflower, cabbage, peppers, bananas, squash, broccoli, asparagus, lentils, red kidney beans, Brussels sprouts, onions, seeds & nuts. |
| B12 (cyanocobalamin) Needed for making use of protein, helps blood carry oxygen, hence essential for energy. Needed for synthesis of DNA, essential for nerves. Deals with tobacco smoke and other toxins |
Sardines, tuna, eggs, shrimp, cottage cheese, milk, turkey & chicken, cheese |
| Folic Acid Critical during pregnancy for development of the brain & nerves. Always essential for brain and nerve function. Needed for utilising protein, & red blood cell formation |
Wheat germ, spinach, peanuts, sprouts, asparagus, sesame seed, hazelnuts, broccoli, cashew nuts, cauliflower, walnuts, avocados |
| Vitamin C Strengthen immune system - fights infections. Makes collagen, keeps bones, skin & joints firm & strong. Antioxidant, detoxifying pollutants and protecting against cancer & heart disease. Helps makes anti-stress hormones, & turns food into energy |
Peppers, watercress, cabbage, broccoli, cauliflower, strawberries, lemons, kiwi fruit, peas, melons, oranges, grapefruit, limes, tomatoes |
| Vitamin D Maintains strong & healthy bones by retaining calcium |
Herrings, mackerel, salmon, cottage cheese, eggs |
| Vitamin E (d-alpha tocopherol) Antioxidant, protecting cells from damage, including against cancer. Helps body use oxygen, preventing blood clots, thrombosis. Improves wound healing & fertility. Good for the skin |
Unrefined corn oils, sunflower seeds, peanuts, sesame seeds, beans, peas, salmon, tuna, sardines, salmon, sweet potatoes |
Minerals
Find out more about Minerals
| Minerals | Source |
|---|---|
| Calcium Promotes a healthy heart & nerves, clots blood, contracts muscle, improves skin, bone & teeth health, relieves aching muscles & bones, reduces menstrual cramps & tremors |
Swiss cheese, cheddar cheese, almonds, parsley, corn tortillas, globe artichokes, prunes, pumpkin seeds, cooked dried beans, cabbage |
| Chromium Forms part of glucose-tolerance factor (GTF) to balance blood sugars, helps to normalise hunger and reduce cravings, essential for heart function |
Wholemeal bread, potatoes, wheat germ, green peppers, chicken, apples, butter, parsnips |
| Iron Transports oxygen & carbon dioxide to and from cells. Component of enzymes, vital for energy production |
Pumpkin seeds, parsley, almonds, prunes, cashew nuts, raisins, Brazil nuts, walnuts, dates, cooked dried beans, sesame seeds, pecan nuts, green leafy vegetables, lentils |
| Magnesium Strength bones & teeth, promotes healthy muscles by helping them to relax, important for PMS, heart muscles & nervous system. Essential for energy production |
Wheat germ, almonds, cashew nuts, buckwheat flour, Brazil nuts, peanuts, pecan nuts, cooked beans, garlic, raisins, green peas, potato skin, crab |
| Potassium Enables nutrients to move into waste products to move out of cells, promotes healthy nerves and muscles, maintains fluid balance in the body, relaxes muscles, helps secretion of insulin for blood sugar control to produce constant energy. Maintains heart functioning, stimulates gut movements to encourage proper elimination |
Watercress, endive, cabbage, celery, parsley, courgettes, radishes, cauliflower, mushrooms, pumpkin |
| Selenium Antioxidant properties help to protect against free radicals and carcinogens (free radicals found in burning of petrol, smoking, radiation, frying or barbecuing food) prevents high blood pressure and thus reduce the likelihood of heart disease & strokes. Stimulates immune system to fight infections, help's Vitamin E's action, required for male reproductive system. |
Tuna, mushrooms, herrings, cottage cheese, cabbage, courgettes, cod, chicken |
| Zinc Essential for growth, important for healing, controls hormones which are messengers from organs such as testes and ovaries, aids ability to cope with stress effectively, aids bone & teeth formation. Essential for constant energy |
Ginger root, pecan nuts, dry split peas, haddock, green peas, turnips, Brazil nuts, egg yolks, wholewheat germ, rye, oats, peanuts, almonds |
| Omega 3 Promotes healthy heart, thins blood, reduces inflammation, improves functioning of the nervous system, relieves depression, improves sleep & skin condition, helps balance hormones, reduces insulin resistance |
Mackerel, swordfish, marlin, tuna, salmon, sardines, flax seeds, sunflower seeds |
| Omega 6 Promotes a healthy heart, thins blood, improves functioning of nervous system, relieves depression, improves sleep & skin condition, helps balance hormones, reduces insulin resistance |
Safflower oil, sunflower oil, corn oil, sunflower seeds, pumpkin seeds, walnuts, wheat germ, sesame seeds |
| Fibre Important for bowel health, Aids digestion. Fibre constituents found in fruit, vegetables, pulses, and oats can help to reduce, the amount of cholesterol in the blood by reducing absorption |
Wheat bran, All Bran, dried apricots, dried figs, oats, peas, cornflakes, almonds, wholemeal bread, peanuts, baked beans, prunes, sunflower seeds, lentils, baked potato (skin on), wholemeal pasta, brown rice, broccoli, carrots |