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When we consider nutrition, we tend to think of our inner health, such as heart or lungs but there are other areas of the body that are important to consider.
Nutrition also has an effect on our wellbeing. Below are some aspects of wellbeing that can be affected if your diet does not contain all the nutrients it needs to work efficiently.
An all-round healthy lifestyle rich in vital nutrients together with plenty of sleep are important for concentration.
If your diet is lacking in vitamins and minerals or you are not getting much sleep then it can be hard to concentrate. The mineral iron plays a vital role in maintaining healthy blood which is needed for normal work performance and concentration.
Why do you need iron?
Iron is a nutrient, which is essential for the production of red blood cells, which carry oxygen around the body.
Are you getting enough iron?
Most people need 14mg of iron daily to keep healthy and maintain a small store in the body.
You could get this from two grilled 8oz rump steaks or two large bowls of spinach every day. Iron is also present in many other foods. The National Food Survey shows that levels of iron consumed by the British population have fallen over the last 20 years.
Iron can be found in red meat, sardines, liver, eggs, green leafy vegetables, nuts, apricots and some breakfast cereals.
A healthy glow should radiate through the body's largest organ, the skin, as well as through glossy hair and healthy nails.
Vitamin A, C, E and the B vitamins (riboflavin, niacin and B6) all help to maintain healthy-looking hair and skin.
Why do you need vitamin E?
This vitamin helps to neutralise potentially damaging free radical molecules in the body.
Vitamin E is particularly important for the protection of cell membranes and may help maintain a healthy circulation.
Are you getting enough vitamin E?
Most people need 10mg of vitamin E daily to keep healthy and maintain a small store in the body. Having half an avocado pear and 1oz of hazelnuts daily will give you this required amount.
The following foods are a good source of vitamin E - seeds, nuts, avocados, muesli and vegetable oils.
Most of us want to look healthy, and if your body is well-nourished, with a complete range of vitamins and minerals, then your inner vitality will shine through.
As well as vitamins and minerals, the body needs substances called trace elements, which are also needed for good health. Iodine is one of these.
Why do you need Iodine?
Iodine is used by the body to make thyroid hormones, which regulate our metabolic rate. This is the speed at which our bodies perform vital functions including growth rate, heart rate, blood pressure and breathing.
Are you getting enough Iodine?
Most people need 150µg of iodine daily to help maintain good health. This equates to one litre of milk or 260g of tinned salmon every day.
Rich sources are found in haddock, prawns, cheese and milk.
Various vitamins and minerals are essential for the release of energy from the food we eat.
To help release energy we need an adequate supply of vitamins B1, B2, B6, pantothenic acid and the minerals phosphorus and magnesium.
Why do you need vitamins B1, B2 and B6?
These vitamins are vital to allow us to use the energy we get from food. As well as this important job, they have the following roles.
Are you getting enough vitamins B1, B2 and B6?
