Iron, Vitamins and Minerals

What is Iron?

Iron is a mineral found in foods and is necessary for good health and vitality. Iron has a role in carrying oxygen, fighting infections and providing energy from food. Symptoms of iron deficiency include shortness of breath, dizziness, fatigue, poor concentration and frequent infections. Menstruating and pregnant women, adolescents and athletes have higher iron requirements, and are therefore more likely to become iron deficient.

Types of Iron

There are two types of iron in foods: haem iron, and non-haem iron.

Haem iron is the type of iron found in animal foods (i.e. red meat, poultry and seafood). Red meat is the richest source.

Non-Haem iron is the type of iron found in plant foods. These include dried peas and beans, wholemeal breads and cereals, fortified breakfast cereals and green leafy vegetables. This type of iron is absorbed by the human body depending on the individual’s iron status (i.e. if iron stores are low, absorption will be better than if iron status is adequate). Absorption of this type of iron can be improved up to four fold by combining it with Vitamin C or Haem iron. Examples of this combination include:

· A glass of orange juice with wholemeal toast for breakfast

· Capsicum and broccoli in a beef stir-fry.

Tea, coffee and milk can inhibit absorption of non-Haem iron so these are best avoided at meal times.

Iron rich foods

Lean red meat

Liver / liver pate

Poultry

Pork

Mussels

Fish

Eggs

Nuts

Broccoli

Dried beans

Peas

Wholemeal bread

Iron fortified breakfast cereals

High fibre breakfast cereals

Vitamin C rich foods

Citrus fruits

Rockmelon

Strawberries

Kiwi fruit

Pineapple

Broccoli

Capsicum

Minerals

Minerals also play an important role in body growth and maintenance. They are an intrinsic part of healthy bones, teeth, hair, nails, red blood cells, body fluids, hormones and enzymes. Mineral balance must be maintained to prevent disease and degeneration. A diet incorporating a wide variety of fresh foods, lean meats and dairy provides all the minerals that the body requires.

Antioxidants

Antioxidants are substances that combat or neutralise free radicals, preventing them from causing damage to our body's cells (e.g. premature ageing, heart disease, cancer, cataracts, arthritis, infertility in men, and other degenerative diseases). Dietary antioxidants include: vitamins (vitamin C and E), minerals (iron and copper), enzymes and phytochemicals (as found in soy products).

Phytochemicals

Carotenoids  Potent cancer fighting properties

Sources:  Red, yellow, orange and green pigments in fruits and vegetables (i.e., lycopene in tomatoes).

· Flavenoids

Sources: Green and black tea, red wine (phenolic acid).

· Phytoestrogens

Specific Properties:  Protection against breast cancer, menopause, prostate cancer

Sources: Fruit and vegetables- choose a wide variety of colours, soybeans and soy foods, other  dried beans, wholegrains, nuts, seeds, potatoes, and rice.

Vitamins

Vitamins are chemical compounds essential for normal growth and metabolism. In your body, they work as enzymes (natural catalysts), help release energy from food, keep blood cells healthy, and some act as antioxidants (which may prevent cancer). Ideally it is wise to obtain your vitamins from food, not supplements.  They are only required in small amounts and must be obtained from food sources (except vitamin D from the sun). A diet high in fruit, vegetables and wholegrain products will provide a balanced supply of vitamins. Cooking quickly and at high temperatures helps “lock in” some antioxidants. Avoid the loss of vitamins and minerals in vegetables by not soaking them before cooking them. Exposure to air can also destroy some vitamins. Steaming, stir-frying are best methods to use. Do not take large amounts of vitamins as they can be toxic in large doses. Excess vitamin A, for example, is toxic and can result in nausea, loss of appetite, and dry, itchy skin.

A varied, fresh, whole food diet supplies all the necessary vitamins, minerals and antioxidants to promote good health and prevent disease.

For more information

Wesley Corporate Health

Level 2 / 46 Edward Street

Brisbane  Qld  4000

Phone:  07 3234 2600

Email: info@weshealth.com.au

Disclaimer

This Fact Sheet is provided for your information only and does not replace qualified medical advice. The information provided may not apply to every person or all situations. A medical practitioner should be consulted for all treatment and medication.

Fruit and Vegetables!!

Why do we need fruit & vegetables?

Dietitians Association of Australia (DAA) released this statement on the consumption of fruit and vegetables:

“The DAA encourages all Australians to eat plenty of fruit and vegetables. There is an abundance of information highlighting the benefits of fruit and vegetables for protecting health and preventing disease.”

Fruit and vegetables contain a wide variety of nutrients including vitamins, minerals, fibre, antioxidants and phytoestrogens. They are also low in fat and have a low glycemic index (GI) making them one of the healthiest foods on the planet. Being of low GI means they release their energy slowly so they will keep you fuller for longer and are a fantastic snack.

Eating sufficient fruit and vegetables are essential in preventing the following conditions:

· Coronary Heart Disease

· Stroke

· Cancer (oesophagus, lung, bowel, stomach) - in Australia 11% of the cancer burden is attributed to low fruit and vegetable intake

· High cholesterol

· High blood pressure

· Healthy babies - two thirds of spina bifida cases could be prevented with sufficient folate (found in fruit and vegetables) eaten one month before and three months into pregnancy

How much do we need?

The DAA recommends two or more serves of fruit and five or more serves of vegetables per day.

A serving consists of the following:

· One medium sized fruit such as an apple, peach, mango, banana or pear

· Two pieces of smaller fruit such as apricots, passionfruit and kiwifruit

· A cup of fresh fruit such as strawberries, pineapple or watermelon

· One and a half tablespoons of dried fruit or four dried apricots

· Half a cup of 100% fruit juice

· Half a cup of cooked vegetables

· One cup of fresh salad

Ideas for getting more fruit in your day:

· Slice fruit over breakfast cereal or porridge

· Make a smoothie with fresh fruit, a teaspoon of honey, low fat milk and low fat yoghurt

· Add fruit to cake and muffins

· Make desserts that involve fruit such as an apple and rhubarb crumble

· Bake an apple and serve with low fat custard

· Poach seasonal fruit such as stone fruit or pears

· Keep a packet of dried fruit such as apricots or apples in your drawer at work for a quick and easy snack

· Encourage your workplace to supply fresh fruit as well as biscuits to have in breaks

· Freeze fresh fruit for a great summer treat

· Thread fresh fruit onto a skewer and serve with yoghurt for a delicious snack

 

Ideas for getting more vegetables in your day:

· Serve chopped fresh vegetables with salsa or low fat dip for a healthy snack

· Add vegetables at breakfast by including mushrooms,
tomatoes or asparagus in an omelette or braised on toast

· Ask for extra salad on a sandwich or bring a fresh cut
salad in a container for lunch

· Grate vegetables into pasta sauces or into homemade
BBQ patties (beef or vegetarian)

· Add extra vegetables to stir-frys, casseroles or soups

· Lightly brush vegetable slices with oil and barbeque.
This works especially well with zucchini and eggplant

· Add vegetables such as carrot and zucchini to muffins and
cakes

· Thread chopped vegetables onto a skewer with chicken or tofu and grill or barbeque

 Major nutrients specific for fruits and vegetables:

Benefits of the nutrients in fruit and vegetables:

For More Information

Wesley Corporate Health

Level 2 / 46 Edward Street

Brisbane  Qld  4000

Phone:  07 3234 2600

Email: info@weshealth.com.au

www.daa.asn.au

www.tryfit.com

Disclaimer

This Fact Sheet is provided for your information only and does not replace qualified medical advice. The
information provided may not apply to every person or all situations. A medical practitioner should be consulted for all treatment and medication.