Health In Our Hands

Nutrition Dictionary
A Guide to Everyday Nutrition
NUTRITION DICTIONARY
Source: Sanitarium Healthy Products:
www.sanitarium.com.au

This nutrition dictionary is an alphabetical listing of important nutritional elements.

Additives
Additives are substances added to food to improve flavour, colour, and texture or to preserve
foods to help extend the shelf life.

Adipose tissue
Adipose tissue is made up of fat-storing cells and is the primary site of fat storage in the body.

Aleurone layer
The aleurone is a single layer of cells between the endosperm and bran in whole grains. It is
officially part of the endosperm but during processing is lost along with the bran. It contains
protein, fats, vitamins and minerals.

Amino acids
Amino acids are the building blocks of all proteins. There are 20 different amino acids that
combine in different sequences to make all the proteins required for metabolism and growth.
Our body can manufacture 12 of these amino acids from recycled proteins; however the other
eight need to be derived from the food we eat.

Anaemia
Anaemia is the term used for a number of medical conditions when there is too little red blood
cells, or they are too immature or do not contain sufficient haemoglobin to carry adequate
oxygen to the tissues. The most common causes are nutrient deficiencies, excessive bleeding or
red cell destruction.

Anthocyanin
Anthocyanins are natural pigments that occur in plants, fruits and vegetables. They give plants
the blue and red colours as seen in blueberries and plums. They belong to a group of plant
compounds called flavonoids, and are believed to behave as antioxidants.

Antioxidants
Antioxidants assist in protecting your body against the damage caused by free radicals by
neutralising them. Free radicals are very reactive compounds formed in the body due to both
external factors such as smoking, exposure to the sun, air pollution and internal factors such as
the body's normal metabolic processes and the immune system. Free radicals can attack healthy
cells in the body leading to cataract development and other conditions of ageing. They are also
thought to be involved in the development of many diseases including cardiovascular disease and
cancer. The body makes its own antioxidants, but also makes extensive use of dietary
antioxidants. Dietary antioxidants include:
Vitamins such as vitamin C, vitamin E and beta-carotene (which is converted to vitamin A in the
body)
 Minerals such as selenium, zinc and copper
 Phytochemicals (natural plant compounds) such as carotenoids (e.g. beta-carotene,
lycopene and lutein), flavonoids and isoflavones.

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Ascorbic acid
Ascorbic acid is the chemical name for vitamin C, as found in many fruits and vegetables.

Atherosclerosis
Atherosclerosis is a build-up of plaque in the wall of the arteries causing narrowing and loss of
elasticity. Plaque contains deposits of fats, cholesterol and cell waste products.

Basal metabolic rate (BMR)

BMR is a measurement of the level of energy required to maintain the body’s vital life functions.
Measured when the body is at complete rest.

Bioavailability
Bioavailability is the ease at which a substance can be absorbed from the digestive tract and
into the bloodstream. The higher the bioavailability, the greater the absorption.

Body mass index (BMI)

BMI is a measure of a person’s body size by calculating their weight in relation to their height.
BMI = kg/m2

Bone density
Bone density is a measure of the strength of a bone by determining the amount of minerals (e.g.
calcium) in relation to the amount of bone. Bone density increases throughout childhood and
adolescence to peak at about 30 years of age then slowly declines as we continue aging.

Bran
Bran is the outer layer of a grain. It is a good source of fibre, vitamins and minerals. The bran is
present in wholegrain cereals and breads but is lost during the refining process that is used to
make many products such as white bread.

Caffeine
Caffeine is a natural stimulant found in coffee, tea, chocolate and some energy drinks. As a
stimulant caffeine may increase heart rate and alertness but can also cause insomnia and
restlessness. Caffeine also acts as a diuretic and can cause dehydration and headaches.

Calcium
We need calcium for strong bones and teeth. Calcium is found in dairy products, fortified soy
drinks, green leafy vegetables, nuts and seeds.

Calories
Calories are a measurement of energy. One calorie is equivalent to 4.18 kJ.

Carbohydrate
Carbohydrates are the most readily converted energy source. Good sources include rice, bread,
cereal, legumes, fruits and vegetables which also provide important nutrients. Additional
carbohydrate sources include refined sugars, which do provide instant energy but unfortunately
don't offer the nutrients that the more complex sources of carbohydrates do.

Carotenoids/carotenes
Carotenoids are the orange, yellow and red pigments found in plant tissue that allow it to carry
out photosynthesis. When eaten, these pigments provide vitamins and antioxidants that have
many health benefits in humans. Beta-carotenes are a form of vitamin A.

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Catabolism
Catabolism is the breaking down of a larger molecule into a smaller molecule. For example the
breakdown of carbohydrates to release energy.

Cellulose
Cellulose is an insoluble fibre that makes up the framework of plant cell walls.

Central obesity
Central obesity refers to the excess fat stored around the abdominal area including around the
vital organs such as heart and liver.

Cholesterol
Cholesterol is a sterol which is made by the body and is found naturally in animal products such
as meat, eggs, poultry and dairy foods.

Cognition
Cognition refers to mental functions such as the ability to think, reason, and remember.

Complementary proteins
Complementary proteins are the proteins supplied by different foods that combine together to
supply all the essential amino acids. The proteins present in one food complement the proteins in
another food to supply any essential amino acids that the other may be missing.

Complete proteins
Complete proteins are foods that contain all the essential amino acids in levels required by the
body and do not require other foods to supply any.

Dehydration
Dehydration occurs when body water loss exceeds intake. This generally occurs due to
insufficient water consumption or increased water loss due to vomiting, diarrhoea or excessive
sweating. Symptoms include thirst, headaches, dry lips, lack of concentration. Mild dehydration
can occur before you notice any symptoms.

Diabetes
Diabetes mellitus is a disease caused by the inability of the body to control the amount of sugar
(glucose) in the blood. Type 1 diabetes results from the body’s inability to produce insulin in the
pancreas and Type 2 diabetes is due to the body cells developing resistance to insulin.

Diuretic
A diuretic is a substance that increases the production of urine thereby increasing the removal
of water from the body. Caffeine is a naturally occurring diuretic.

Electrolytes
Electrolytes are minerals which are needed to keep the body's balance of fluids at a healthy
level and to maintain normal functions, such as heart rhythm, muscle contraction, and nerve
impulse transmission. Electrolytes include potassium, sodium, calcium, and magnesium.

Emulsifiers
Emulsifiers are substances that have both water-soluble and fat-soluble portions. This feature
allows oils and water to combine in a solution.

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Endosperm
Endosperm is the inner part of the grain. It contains carbohydrate, protein and B vitamins.

Energy
Energy is the fuel we need from food to function and be active. Energy requirements vary
depending on your age, body size and physical activity. It’s important to monitor your energy
consumption as too much energy can lead to weight gain. Fat, protein and carbohydrates all
provide energy (known as kilojoules or calories) in the foods we eat. Fats provide more energy
per gram than protein or carbohydrates.

Energy balance
Endosperm is the inner part of the grain. It contains carbohydrate, protein and B vitamins.

Enzymes
Enzymes are substances that speed up chemical reactions. For example, in our body some
enzymes help break down the food we eat and release energy.

Ergogenic aids
Ergogenic aids are substances taken to improve physical or mental performance. There are
several types of aids ranging from the legal such as creatine and caffeine to the illegal such as
steroids and blood doping.

Essential amino acids

Essential amino acids are the amino acids that the body cannot synthesise itself in sufficient
quantities for physiological needs and must therefore be acquired from the diet. There are 8
essential amino acids required for adults and 9 for children.

Essential fatty acids

Essential fatty acids are the fatty acids that the body cannot synthesise itself in sufficient
quantities for physiological needs and must therefore be acquired from the diet. There are 2
essential fatty acids; linoleic acid which is an omega-6 and linolenic acid which is an omega-3 fat.

Fad diets
Fad diets are fashionable diets that generally do not result in long-term weight loss. Fad diets
are often dangerous to your health if undertaken for a long duration as they often eliminate
many important food groups from your diet. Common fad diets include The Atkins Diet, The
Southbeach Diet and The Cabbage Soup Diet.

Fats
Fats (or lipids) are an essential source of energy in the diet as they:
 are a carrier for the fat soluble vitamins (A, D, E and K)
 form part of cell membranes
 provide a very concentrated source of energy
 provide the starting ingredient for some hormones
 provide essential fatty acids which our body cannot produce
However fat should be eaten sparingly as too much can lead to weight gain, heart disease and
some cancers. The type of fat eaten is also important:

Polyunsaturated and monounsaturated fats - (good) can help reduce cholesterol. They are found
in sunflower, olive, canola oils and margarines as well as many nuts, seeds and soy foods.

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Omega -3 is an important polyunsaturated fat found in fatty fish such as salmon and in the
ancient wholegrain Salba.

Saturated and trans fats - ('bad') can raise cholesterol levels and therefore increase your risk
of heart disease. Saturated fats are present in many foods and are generally found in higher
amounts in animal-based products and commercially baked products. Trans fats can be found in
margarine and baked goods such as biscuits and pastries. It is best to eat less of foods that are
high in saturated fats and trans fats, or to select lean or low-fat alternatives.

Fat (saturated)
Saturated fat is fat that consists of triglycerides containing only saturated fatty acid radicals.
There are several kinds of naturally occurring saturated fatty acids, which differ by the
number of carbon atoms, ranging from 3 carbons (propionic acid) to 36 (Hexatriacontanoic acid).
Saturated fatty acids have no double bonds between the carbon atoms of the fatty acid chain
and are thus fully saturated with hydrogen atoms.

Fibre
Fibre plays a key role in preventing constipation, cancer and heart disease. Wholegrain breads,
cereals, legumes, rice, pasta, fruit and vegetables are good sources of fibre. There are a
number of different types of dietary fibre. The three major types are soluble fibre, insoluble
fibre and resistant starch. (Although it is not actually a fibre, resistant starch is now being
recognised as a member of the ‘fibre family’ due to its similar effects on the body.)

SOLUBLE FIBRE
Soluble fibre is beneficial to help lower blood cholesterol levels and, in people with diabetes,
helps to control blood sugar. Soluble fibre is found in fruits, vegetables, dried peas, soybeans,
lentils, oats, rice and barley.

INSOLUBLE FIBRE
Because of its ‘bulking properties’, insoluble fibre helps keep us ‘regular’. Foods containing
insoluble fibre include wholegrain and wholemeal wheat-based breads, cereals and pasta.

RESISTANT STARCH
Resistant starch is a type of starch found in plant foods that escapes digestion in the small
intestine. Resistant starch may provide similar benefits to other types of fibre, such as helping
to prevent constipation. Foods containing resistant starch include firm bananas, roasted
chickpeas, boiled long grain white rice, baked beans, cooked and cooled potato, as well as
cornflakes.

Flavonoids
Flavonoids are water soluble plant pigments and are a subgroup of the polyphenol group of plant
compounds. Flavonoids are believed to function as antioxidants, and are produced by plants to
assist in photosynthesis.

Flavours
Flavours are added to processed food to enhance the taste. There are 3 main types:
 natural as they occur in nature
 nature identical synthesized in the laboratory and are identical to those that occur in
nature
 artificial

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Food allergy
A food allergy is an abnormal reaction of the bodys immune system to a protein in food. When
the body comes in contact with the food protein, substances are released which cause
inflammation (redness and swelling) and the symptoms of an allergic reaction. The symptoms of a
true food allergy may include: an itchy rash, swelling or burning around the mouth and throat,
vomiting, stomach cramps, hives, diarrhoea, wheezing and eczema. Severe reactions may cause
asthma and allergic shock (called anaphylaxis). The most common foods in Australia that are
linked with allergic reactions are: eggs, cow’s milk and peanuts. Other foods include: fish, wheat
and soy.

Food aversions
Food aversions are a strong desire to avoid certain foods. This is not a food allergy or
intolerance but may come from an association to an unpleasant event in the past with a certain
food.

Food intolerance
A food intolerance is an adverse reaction (that does not cause an immune response) of the body
to compounds found in a variety of foods. Common symptoms are irritation of the stomach or
bowels, hives, mouth ulcers, nausea, nasal congestion and diarrhoea. Food intolerances may also
cause tiredness, weakness, headaches, irritability and muscle aches. Intolerance may occur to
salicylates, amines and monosodium glutamate (MSG).

Fortified
To fortify is to add nutrients to a food in levels higher than were originally present.
Fortification can be mandatory to prevent a widespread nutritional deficiency, for example
folate in bread, or voluntary to balance the total nutrient profile of a food.

Free radicals
Free radicals refer to atoms that have unpaired electrons in their outer layers. Caused by
pollutants, cigarette smoke, and the by-product of metabolism they are believed to contribute
to tissue damage and aging. Antioxidants are believed to quench these free radicals and
neutralise the harmful effects.

Fructose
Fructose is a type of sugar that is found naturally in fruit and honey.

Functional foods
Functional foods are foods that have been manufactured to contain a specific compound to
provide a particular health benefit. Also called nutraceuticals or designer foods.

Germ
The germ is the embryo of a grain and is rich in protein, good fats, minerals, vitamin E and B
vitamins.

Glucose
Glucose is a simple sugar derived from the breakdown of carbohydrates. Glucose is a major
source of fuel for the body, particularly the brain.

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Gluten
Gluten is a protein found in wheat, rye, barley, triticale and possibly oats (dependant on cross-
contamination during processing). It is the gluten that gives dough its sticky cohesiveness which
is important in manufacturing many products such as bread.

Glycaemic index
The Glycaemic Index (GI) is a system of classifying carbohydrate foods based on their effect
on blood glucose (sugar) levels. Foods are given a rating between 0 and 100. Carbohydrate foods
can be classified as having a low, moderate or high GI. Low GI foods are those that have a
slower, more constant effect on a person's blood sugar levels. That means, they break down
slowly and generally provide a longer 'feeling of fullness'. Taking this into consideration, a diet
based on low GI foods can be useful to prevent overeating and maintain more optimal blood
sugar levels.

Glycogen
Glycogen is the condensed form that any unused glucose takes when it is stored in the liver and
around muscles. It is then readily available as required.

Goitre
Goitre is an enlargement of the thyroid gland due to iodine deficiency or malfunction of the
thyroid gland.

Grams
Grams (g) are a unit of measurement. Often used in nutritional values for nutrients such as
carbohydrate, protein and fibre.

Haemoglobin
Haemoglobin is a protein found in red blood cells that carries oxygen from the lungs to the cells
throughout the body.

Health claims
Health claims show a relationship between a specific nutrient in a food and prevention of a
particular disease or health related condition.

Heavy metals
Heavy metals are minerals such as mercury and lead. They are named because they are relatively
high in atomic weight. Many heavy metals are poisonous.

Hydrogenation
Hydrogenation is the addition of hydrogen to a monounsaturated or polyunsaturated oil,
producing a more solid oil and is used to make spreadable fats and reduce oxidation to protect
against rancidity.

Insulin
Insulin is a hormone produced in the pancreas in response to increased blood glucose levels.
Insulin’s primary role is to transport glucose from the bloodstream into the muscle and tissues.

Iron
Iron helps create healthy blood and carries oxygen around the body. Iron is found in legumes,
wholegrain breads and cereals, green leafy vegetables, nuts, seeds and meat.

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Isoflavones
Isoflavones are a naturally occurring plant compounds that have similar structural properties to
oestrogen. Also known as phytoestrogens.

Jaundice
Jaundice is the yellowing of the skin due to excessive bilirubin build-up in the blood. This may be
caused by high levels of red blood cell destruction.

Kilojoules (kJ)
Kilojoules are the current standard unit of energy measurement. One gram of fat contains 37
kJ, one gram of protein or one gram of carbohydrates contain 17 kJ.

Lactase
Lactase is the enzyme produced in the small intestine that is required to breakdown lactose.

Lactose
Lactose is the sugar found in milk. The body breaks it down to glucose and galactose.

Legumes
Legumes are plants of the pea or pod family, including peas, beans and lentils. They are rich in
fibre and protein.

Lycopene
Lycopene is a phytochemical found in fruit and vegetables which gives them a red pigment.
Lycopene can be more easily absorbed by the body if it has been gently cooked.

Macronutrients
Macronutrients are the key nutrients in the diet that provide us with energy. They are
carbohydrate, protein and fat.

Metabolic syndrome
Metabolic syndrome is the term given to a group of risk factors which, when present, greatly
increase an individual’s risk of developing coronary heart disease or type-2 diabetes. These
factors are insulin resistance (or high blood glucose levels), hypertension, abnormal blood lipids,
and obesity.

Metabolism
Metabolism refers to the chemical processes that occur in our body that turn what we eat into
energy. This energy can then be used for all activity including walking, talking, thinking and
breathing.

Micrograms
Micrograms (чg) are a unit of measurement. Often used in nutritional values for nutrients such
as folate and vitamin B12.

Micronutrients
Micronutrients is the general name given to compounds that are needed in minute quantities to
sustain a healthy body, such as vitamins and minerals.

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Milligrams
Milligrams (mg) are a unit of measurement. Often used in nutritional values for nutrients such as
calcium and iron.

Minerals
Minerals are important for the formation of bones, teeth, blood and connective tissues. They
play important roles in chemical reactions, as they are a component of enzymes. Minerals also
regulate water balance, muscle contractions and nerve transmissions. They are required in the
body in small amounts and must be obtained from food.

Nutrients
Nutrients are substances obtained from food that we require for metabolism or physiological
processes. Carbohydrates, fats, proteins, vitamins, minerals, fibre and water are all nutrients.

Phytoestrogens
Phytoestrogens are a type of plant chemical that have a similar structure to the hormone
oestrogen, however they are not identical in their effects. Two major types of phytoestrogens
are isoflavones and lignans. Phytoestrogens occur naturally in legumes, wholegrain cereals, nuts
and seeds, and many vegetables and fruits.

Plant Based Eating

This is an alternative term that is used to describe vegetarian eating, or eating a diet that
consists of predominately plant foods.

Plant Sterols
Plant sterols (also known as phytosterols) are natural substances that can help lower your
cholesterol. They exist in wood pulp and leaves, but are also found naturally in certain foods
such as vegetable oil, nuts, legumes, corn, fruits and vegetables. You can obtain higher levels
through enriched margarine spreads.

When consumed, plant sterols reduce the absorption of cholesterol from your intestines into
the body. This includes both the cholesterol you eat (called dietary cholesterol) and that made
by your liver, which enters the intestines through bile. Studies show that plant sterols can lower
LDL (or 'bad') cholesterol in the blood by around 10 per cent.

Potassium
Potassium and sodium work together in the body to regulate the balance between water and
acidity in the blood. Potassium is also important for nerve function to the muscles which causes
muscles (including the heart) to contract. If there is a deficiency in potassium, heart rhythm
can be altered. Potassium can be found in fruits, vegetables, grain foods, meats and milk.

Protein
Protein is important for growth of body cells and makes up virtually every part of the body.
Protein can be found in dried peas, soy and baked beans, peanut butter, nuts, eggs, cheese, lean
meat, fish and whole grains.

Recommended daily intake

Recommended daily intake (RDI) is the average daily amount of all known nutrients that need to
be consumed to maintain good health.

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Refined
Refined refers to the process where foods are stripped of their coarse outer layers and many
nutritional aspects. For example, wholegrain wheat is refined to produce white flour.

Sodium
Sodium is an electrolyte that helps maintain acid-base balance of the blood, helps regulate blood
pressure and water balance in cells and aids in muscle contraction and nerve impulse
transmission. However, too much salt can lead to high blood pressure and stroke. Highly
processed foods such as crisps and processed meats usually contain large amounts of sodium.

Tempeh
Tempeh is a food made from fermented soybeans. It is high in protein and fibre.

Textured vegetable protein

Textured vegetable protein (TVP) is a meat substitute made from processed soybean protein
(soy flour).

Tofu
Tofu is a soft cheese-like food made by curdling soy milk. Also known as soybean curd.

Triticale
Triticale is a hybrid of wheat and rye.

Vegan
Vegan is the word that describes an individual who avoids all animal-derived foods from their
diet, including honey and gelatine.

Vegetarian
There are two main types of vegetarian diets:

'Lacto-ovo' vegetarian - which includes dairy products and eggs along with all plant foods,
such as grains, fruits and vegetables, pulses and legumes, nuts and seeds.
'Vegan' - which consists only of plant foods, avoiding all animal products including honey and
gelatine.

With some planning, both of these diets can provide sufficient nutrients for good health.

Vitamins
Vitamins are molecules that are needed in small amounts by the body for health and growth, and
they must be obtained by the diet daily. The exceptions to this rule are vitamin D, which is made
in the skin when exposed to sunlight and vitamin K, which can be synthesised by gut bacteria in
small amounts. Vitamins play an essential role in releasing energy from food and in speeding up
many chemical reactions that occur in the body every second. They also play important roles in
the formation of body components, such as blood and bone as well as being antioxidants.

Vitamin A
Vitamin A is essential for a variety of functions including vision, skin health and new cell growth.
Good sources include tomatoes and dark green and orange vegetables and orange fruits, such as
broccoli, spinach, carrots, pumpkin and apricots.

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Vitamin B1 (Thiamine)
Vitamin B1 is needed for energy metabolism and the proper functioning of the nervous system.
Good sources include whole grains, soybeans, peas, beans, pistachio nuts.

Vitamin B2 (Riboflavin)
Vitamin B2 is needed for energy metabolism, tissue growth, and maintaining good vision. Good
sources include dairy products (milk, cheese, and yoghurts), broccoli, spinach, mushrooms and
eggs.

Vitamin B3 (Niacin)
Vitamin B3 is needed for energy metabolism, proper digestion, and a healthy nervous system.
Good sources include kidney beans, peanuts, mushrooms, milk, cheese, chicken and salmon.

Vitamin B6 (Pyridoxine)
Vitamin B6 is needed for amino acid metabolism, cognitive function and immune function. Good
sources include whole grains, spinach, broccoli, carrots banana and yoghurt.

Vitamin B12
Vitamin B12 is an essential vitamin required by the body to make red blood cells and DNA. It is
also needed to make a protective layer around nerve cells. This vitamin is found naturally in
animal products, such as meat, dairy products and eggs. There are some plant sources of vitamin
B12, however the form of the vitamin found in these foods is inactive and not useful to the
body. People who only eat plant foods (i.e. vegans) should include adequate amounts of plant
foods that contain added vitamin B12 (e.g. fortified soy drinks and soy-based meat-alternative
products), or take a B12 supplement.

Folate (Folic acid)

Folate is a B vitamin, essential for all the family, as it has an important role in the development
of all body cells. It is especially important during periods of rapid growth. All women planning
pregnancy or who might become pregnant should increase their intake of folate. This is because
an adequate folate intake in the month before and the first three months of pregnancy may
reduce the risk of babies being born with certain birth defects, such as Spina Bifida. Good
sources of folate include fortified breakfast cereals and breads, dark green leafy vegetables,
some fruits and juices (e.g. bananas, oranges and rockmelon), legumes (e.g. chickpeas) and nuts
(such as peanuts).

Vitamin C
Vitamin C is an antioxidant vitamin needed for the formation of collagen to hold the cells
together and for healthy teeth, gums and blood vessels. It also improves iron absorption and
resistance to infection. Fruit and vegetables are good sources of vitamin C.

Vitamin D
Vitamin D promotes absorption and use of calcium and phosphate for healthy bones and teeth.
The body synthesises vitamin D when our skin is exposed to at least 10-15 minutes sunshine per
day. Longer time is required in winter months and in those with darker skin tones. Food sources
include fortified milk, cheese, whole eggs, liver, salmon, and fortified margarine.

Vitamin E
Vitamin E is a strong antioxidant that can help protect the body’s cells against damage. Food
sources of vitamin E include wholegrain products, nuts and seeds, wheat germ and vegetable oils.

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Vitamin K
Vitamin K is necessary for normal blood clotting and synthesis of proteins found in the bone and
kidneys. About half of an individual’s vitamin K requirements come from bacteria that reside in
the gastrointestinal tract. The other half can be obtained from foods such as leafy green
vegetables and cruciferous vegetables such as cabbage.

Waist circumference
Waist circumference is a measurement of the size of an individual’s waist.

Waist-to-hip ratio
Waist-to-hip ratio is measurement of an individual’s waist divided by their hip measurement.

Water
Water is one of the nutrients that our body requires for health and it makes up 50-70% of our
body weight. All cells in the body require it and adequate water intake helps prevent
dehydration. 6-8 glasses of water are required each day, more than this may be required during
hot weather or for active people. Signs that a person may be dehydrated, even slightly include:
inability to concentrate, confusion, tiredness, moody, dark coloured urine or dried cracked lips.
People are often already slightly dehydrated before they begin to feel thirsty.

Wholefoods
Wholefoods are foods that are unprocessed, or minimally processed and as such contain high
levels of nutrients. Good examples of wholefoods include fruit and vegetables, whole grains,
brown rice, nuts and seeds.

Wholegrain
The word 'wholegrain' refers to a grain food where all parts of the grain (the germ, endosperm
and bran layer) are intact and retained. Examples include wholegrain wheat and wholegrain
(brown) rice. If the grain has been cracked, crushed or flaked, then in order to be called
'wholegrain', it must retain nearly the same relative proportions of bran, germ and endosperm as
the original grain.

Zinc
Zinc is an essential mineral for human beings and is part of many reactions in the body. It plays
a role in wound healing, our ability to taste and in growth and reproduction. Good plant sources
of zinc include rolled oats, unprocessed bran, rice, muesli, wholegrain breads and cereals. Zinc is
also found in a range of animal foods including oysters, beef and offal, with smaller amounts
present in white meat and fish.

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