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Vitamins - minerals

  • article
    The facts about vitamins and minerals
    We all know we need vitamins and minerals in our diets. But why are they so important for good health? How much do we need and can we get enough from food? Fionna Carruthers uncovers the facts.If we...
  • ask_experts
    Ask the experts: Vitamin K
    Q: "There are so many vegetables, like broccoli and cauliflower, that contain vitamin K, which can interfere with Warfarin. I understand that a relatively constant intake of vitamin K foods is...
  • article
    How to boost iron
    Iron is found in small amounts of many foods.The foods below provide 4-5mg iron, but more of the iron in the meat and mussels will be absorbed. The absorption of iron from plant sources is affected...
  • ask_experts
    Ask the experts: How to get folic acid
    Q: "How can we get the folic acid we need?"A: Senior nutritionist Rose Carr responds:For most adults, the suggested dietary target from the Ministry of Health is 300-600mcg of folate each...
  • ask_experts
    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...
  • article
    Science update: Vitamin D
    Over-exposure to the sun has the potential to kill us, but too little is not ideal either. We investigate current research into what the optimal balance should be for New Zealanders.Cancer and...
  • article
    Foods to boost magnesium
    How much?The recommended daily intake (RDI) for magnesium is:Men19-30 years: 400mg30+ years: 420mgWomen19-30 years: 310mg30+ years: 320mgWhy we need itMagnesium is vital for normal muscle and nerve...
  • article
    Science update: Iodine - the brain mineral
    New Zealanders are at serious risk of iodine deficiency. HFG senior nutritionist Rose Care explains why iodine is important and how to make sure we're getting enough.Why do we need iodine?Used by...
  • article
    Iron supplements and exercise
    Active females who regularly play sport can be at risk of iron deficiency.However, it's possible to get all the iron you need from everyday foods without needing supplements.Excellent sources of...
  • ask_experts
    Ask the experts: Folate and pregnancy
    Q: "I saw a report on the news about folate and pregnant women. What foods can I eat to ensure I get enough? Are there any foods that inhibit the absorption?" Sally A: Dietitian Sarah Ley...
  • article
    Science update: Omega-3 and omega-6 fats
    HFG Senior nutritionist Rose Carr looks at interesting research on essential fats.Know your omegasOmega-3We hear a lot about omega-3s but they are not all the same. ALA is a short-chain omega-3,...
  • article
    Everyday shopping: Salt
    We explain the differences between the various types of salt on the supermarket shelves.Salt, or sodium chloride, has been used for centuries to enhance the flavour and taste of foods. It also played...
  • article
    Know your dietary supplements
    Is that supplement you're taking vital to optimum health? Research scientist Bridget Carmady reports on the implications of four of our most popular pills.Fish oilOmega-3 fatty acids found in...
  • article
    Fact or fiction: Taking vitamins gives you energy
    Vitamins give you energy – but will taking extra vitamins make you more energetic? We need the B group vitamins – including thiamin, riboflavin, niacin, biotin and pantothenic acid...

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