Loughborough University
Leicestershire, UK
LE11 3TU
+44 (0)1509 222222
Loughborough University

Campus Living

Nutritional information

Salad
  • Food nutrition information
  • Vitamins
  • Minerals

Food nutrition information

Welcome to the Campus Living nutrition web page. Here you will find more in-depth information on what certain foods do and what benefits they deliver.

We will include:

  • Performance - how you perform physically and mentally.
  • Absence of illnesses - lack of disease signs and symptoms.
  • Longevity - healthy lifespan.

We don't want to make this page too scientific. Our aim is to give out information that people can connect with due to the simplicity and the way that it is presented.

As a responsible business, we are committed to understanding the impact of food on performance and how this plays a part in the overall satisfaction of both students and staff.

The page will continuously be updated with food facts that will help educate not just students but also staff members across campus.

We will consider the seasonality of certain foods and we will also include benefits that you might not have heard 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 (please drink responsibly) all provide energy (Nutrients).
Vitamins and Minerals are essential for life, but do not provide energy and are only needed in tiny doses.

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 / NutrientSource
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

MineralsSource
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

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