Behind the science: Vitamin D 1

Behind the science: Vitamin D

We know this vitamin is crucial to our health but just how much we need and what that means specifically for our bodies is still under investigation. HFG senior nutritionist Rose Carr reports. Vitamin D presents a conflict for us. We need it, and while we get a little from food, around 90 per cent

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Ask the experts: Ash on food labels 2

Ask the experts: Ash on food labels

Q: "I have noticed on a few labels lately the term 'ash' and a measurement in grams. What does this mean? They're not talking about the same stuff that ends up in the bottom of my fireplace, are they?" Francis A: We asked Caroline Gunn, director of Food Safety Services Ltd in Napier, what 'ash'

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How much vitamin C is in that winter food? 3

How much vitamin C is in that winter food?

We often turn to vitamin C for immunity support when the cold sets in. What are some of the best food sources this season? In winter, having enough vitamin C can help boost a flagging immune system. The recommended dietary intake (RDI) is just 45mg a day but, while that will prevent deficiency, we’re better

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How much iron is in that food? 4

How much iron is in that food?

Ensure your iron intake satisfies the RDI amount relevant to your gender and age by eating a variety of iron-rich food. 8mg for all men, and women aged 51 years and older. 18mg for women aged 19-50 years. Iron is an important component of our blood’s oxygen-carrying molecule, haemoglobin, which transports oxygen from the lungs to

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How to make sure your baby has enough iron 5

How to make sure your baby has enough iron

Which is better for baby's iron levels: commercial baby food or homemade? Researchers at Starship Hospital recently found that babies who were initially fed commercial baby food had less iron deficiency than those whose first meals were homemade. Almost one in six (14%) children in Auckland under two years of age are iron deficient. Homemade

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Ask the experts: Potassium for heart health 6

Ask the experts: Potassium for heart health

Q: "I have recently learned that as well as reducing sodium for blood pressure and heart health, we should be increasing our intake of potassium. The recommended dietary intake (RDI)of 3500mg potassium per day sounds like an awful lot of bananas and potatoes." Ngaire A: Nutritionist Amanda Johnson responds: "Assuming your blood pressure is high,

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Nutritional deficiency and mental health 7

Nutritional deficiency and mental health

Deficiencies in key nutrients can affect mental wellness and cognition. Katrina Pace shares what to eat to nourish your body and mind. We’ve been told time and time again that eating a nutritious, varied diet is great for our physical health. Now research has confirmed this also applies to our mental wellbeing. Not only that,

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How to avoid NZ’s top dietary deficiencies 8

How to avoid NZ’s top dietary deficiencies

You may not know it, but there’s a good chance you are deficient in at least one essential nutrient. Georgia Rickard explains how to avoid the most common dietary deficiencies in New Zealand. The word ‘malnourished’ often evokes images of someone who is underweight, pale and unwell. But that’s not necessarily the case. You could

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Foods to boost magnesium 9

Foods to boost magnesium

How much? The recommended daily intake (RDI) for magnesium is: Men 19-30 years: 400mg 30+ years: 420mg Women 19-30 years: 310mg 30+ years: 320mg Why we need it Magnesium is vital for normal muscle and nerve function (including heart rhythm). Magnesium plays a major role in regulating blood pressure and it is essential for strong

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Ask the experts: Vitamin A 10

Ask the experts: Vitamin A

Q: "I have read that vitamin A is good for eyesight, acne and our immune systems. I have also read that too much vitamin A is not good for our bodies. Could you explain if it's beneficial to take vitamin A supplements?" Jenna A: Michelle Gibbs, a postgraduate nutrition student at the Department of Human

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