Glossary of terms
Antioxidants
Antioxidants are substances that offset potential damage from unstable compounds called free radicals, which are produced when the body burns fuel for energy. Free radicals can cause cell damage and can eventually contribute to cell damage and can eventually contribute to chronic disease i.e. cataracts, cancer and heart disease. Selenium and also vitamins A and C are some examples of antioxidants. Antioxidants also prevent oxidation of fats and - in particular - prevents cholesterol from oxidation. If cholesterol is oxidased it tends to stick to the lining of the arteries and forms a hardened crust. This is what then causes narrowing of arteries or even blockages. This process is called Artherosclerosis.
Cholesterol
Cholesterol is a necessary part of every cell in the body. It is a waxy, fat-like substance with no smell or taste and it is invisible in foods. It is both manufactured and broken down in the liver, and it is also absorbed from the diet. The body wraps cholesterol in protein packages called lipoproteins so that it can be carried in the blood. The main contributing factor towards dangerous cholesterol levels is the amount and type of fat we eat. Check out the cholesterol page for complete details
Essential fatty acids
Essential fatty acids are called essential because the human body must have them to function normally. However, the body is unable to produce these, so we have to obtain them from nutrition. Fatty acids are vital for proper growth and development of the brain and central nervous system.
Fat, saturated
This is a fat that is mainly derived from animal sources, and is considered a detrimental fat, because it increases LDL cholesterol and triglyceride, while decreasing HDL cholesterol.
Fat, hydrogenated
A fat, generally found in commercially produced foods like bricks of margarine. It is considered a detrimental fat, because it increases LDL cholesterol and triglyceride, while decreasing HDL cholesterol.
Fat, Poly-unsaturated
A fat, generally found in fish and some plant sources. This can have a detrimental effect if consumed in large amounts, but should nevertheless be included in the diet as this lowers fibrinogen levels.
Fat, Mono-unsaturated
This is a fat derived from plant sources, and is considered a beneficial fat, because it decreases LDL cholesterol, while increasing HDL cholesterol.
Fibrinogen
This is a plasma protein found in the blood, and is responsible for blood clotting. Too much fibrinogen can lead to blood clots that can cause heart attacks and strokes.
Free radicals
Refer to Antioxidants for more detail.
Glycaemic index (GI)
The GI of food is simply a ranking of carbohydrate food based on their immediate effect on blood glucose levels. Carbohydrate foods include fruit, vegetables and starch. The glycaemic index of pure glucose is 100 and every other food is ranked on a scale from 0 – 100 according to its actual effect on the blood sugar levels. Carbohydrate foods that break down quickly during digestion have the highest GI (> 70). This is associated with higher insulin levels. Carbohydrates that are broken down slowly, releasing sugar gradually into the blood stream, have a low GI value (0 – 55). Low GI foods are associated with lower insulin levels, which make fat easier to burn and less likely to be stored.
Glycaemic load (GL)
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HDL cholesterol
High-density lipoprotein particles are often referred to as good (healthy) cholesterol. They contain a much lower percentage of cholesterol and return it back to the liver for breakdown and elimination from the body. LDL cholesterol+ HDL cholesterol = Total cholesterol. LDL levels should be low and HDL levels should be higher.
LDL cholesterol
Low-density lipoprotein particles (often referred to as bad (lousy) cholesterol) contain a high percentage of cholesterol and carry it from the liver to the cells of the body. High LDL cholesterol increases the risk for heart disease. LDL cholesterol + HDL cholesterol = Total cholesterol. LDL levels should be low and HDL levels should be higher.
Trans Fatty Acids
These fats are formed when other fats are heated or burned. A prime source is take-away foods due to the heated oils used during the preparation. These are considered detrimental fats, because they increase LDL cholesterol andtriglyceride, while decreasing HDL cholesterol
Triglyceride
This is a type of fat in the blood, which can predispose a person to Diabetes. It is often associated with high total cholesterol, high LDL cholesterol and low HDL cholesterol. The main contributing factor towards dangerous cholesterol and triglyceride levels is the amount and type of fat we eat.
Minerals and their effect
| Mineral | Functions | Source |
| Calcium | Builds and protects the skeletal structure Helps with blood clotting |
Almonds, Soya beans, milk, sesame seeds, honey, salmon |
| Chromium | Aids the breaking down of sugar in the body, to provide energy | Wholewheat bread, potatoes, bananas, spinach |
| Copper | Helps to avoid anemia | Peaches, turnips, shellfish, wholegrain cereals, nuts |
| Iron | Protects the immune system | Wheat, rice, brazil nuts, raisins, apples, greens, pumpkin, liver |
| Magnesium | Vital for nerve and muscle function | Green leafy vegetables, meat, milk, nuts, bananas, chocolate |
| Manganese | Aids the thyroid gland during hormone production | Apples, peaches, nuts, ginger, wholewheat bread, avocados |
| Phosphorus | Helps with the formation of healthy bones and teeth | Rice, wheat, brazil nuts, poultry, leeks, seafood |
| Potasium | Regulates water balance Helps with disposing of the body's wastes |
Artichokes, asparagus, bananas, cayenne pepper |
| Selenium | . | Wheatgerm, bran, onions, broccoli,tomatoes, shellfish |
| Sodium | Essential for growth helps with nerve and muscle functions |
Olives, apricots, currants, figs, eggs, lentils, red cabbage |
| Sulphur | Fights bacterial infection helps with tissue building |
Onions, sprouts, cucumber, garlic, egg yolk, potatoes |
| Zink | Aids healing prevents prostate problems |
apricots, peaches, oysters, meat, wheatgerm, eggs |
Vitamins and their effect
Vitamins are essential nutrients. They are required for good health as well as many vital functions in the body. The body is unable to manufacture most vitamins for itself, so they have to be obtained from your diet. Each vitamin has more than one specific role. A deficiency can lead to serious illness.
| Vitamin | Functions | Source | RDA males |
RDA females |
| A | Essential for growth and cell development, vision, immune system. Carotenes are a kind of antioxidant | From retinol in animal foods : liver, oily fish, egg yolk, butter, cheese From beta carotene in plant foods : carrots, apricots, spanspek, green leafy vegetables |
1000ug | 800ug 1300ug when breast feeding |
| B1 (Thiamin) | Needed to obtain energy from carbohydrates, fats and alcohol. Prevents buildup of toxins that may damage the heart and nervous system. | Pork, liver, heart, kidneys, fortified bread, fortified breakfast cereals,potatoes, nuts, pulses | 1.5mg | 1.1mg |
| B2 (Riboflavin) | Needed to release energy from food, and for the proper functioning of vitamins B3 and B6 | Milk, yoghurt, eggs, meat, poultry, fish, fortified breakfast cereals | 1.7mg | 1.3mg |
| B3 (Niacin) | Needed to produce energy inside cells, and to form neurotransmitters. Helps maintain a healthy skin and digestive system | Lean meat, poultry, pulses, potatoes, fortified breakfast cereals, nuts | 19mg | 15mg |
| B6 (Pyridoxine) | Helps to release energy from proteins. Important for immune functions, the nervous system and the formation of red blood cells | Lean meat, poultry, fish, eggs, wholewheat bread, cereals, nuts, bananas, yeast extract, soya beans. | 2.0mg | 1.6mg |
| B12 (cyanocobalamine) | Vital for making DNA, RNA and myelin - the white sheath surrounding nerve fibers. Also required for cell division. | Foods of animal origin such as meat, poultry, fish, eggs, dairy products | 2ug | 2ug |
| C (Ascorbic acid) | Required to make collagen (a protein essential for healthy gums, teeth, bones, cartilage and skin) and neurotransmitters. Important antioxidant. Aids adsorbtion of iron from plant foods | Fruits and vegetables, particularly citrus, guava, strawberries, kiwi fruit, peppers, black currants, potatoes. | 60mg | 60mg |
| Pantothenic acid | Helps releasing energy from food. Essential to the synthesis of cholesterol, fat and red blood cells | All meats and vegetable foods, particularly liver, dried fruits and nuts. | 4mg - 7mg | 4mg -7mg |
| Biotin | Helps releasing energy from food. Essential to the synthesis of cholesterol and fat | Present in almost all foods, particularly liver peanut butter, egg yolk, fortified foods such as yeast extracts | 30-100ug | 30-100ug |
| Folate (Folic Acid) | Vital for making DNA, RNA and proteins. Very important before conception and during pregnancy to protect against neural tube defects. | Green leafy vegetables, liver, Brussels sprouts, broccoli, pulse, wheatgerm, fortified breakfast cereals, bread. | 200ug | 180mgc(400ug when pregnant) |
| D (Calciferols) | Required to absorb calcium and phosphorus for normal formation of bones and teeth. | Oils from fish liver, eggs, fortified margarines, tuna, salmon and sardines | Enough is made when the skin is exposed to sunlight. |
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| E (Tocopherols) | Helps to prevent oxidation by free radicals of polyunsaturated fatty acids in cell membranes and other tissues | Vegetable oils, wheatgerm, nuts, seeds, margarine | 10mg | 8mg |
| K ( Phylloquinone, menaquinone) |
Essential for the manufacturing of some proteins. Required for normal blood clotting | Green leafy vegetables, green cabbage, broccoli, brussels sprouts | 70-80ug | 60-65ug |
Note : ug = microgram
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