Food Counts Infopod: list of all nutrients

Table incomplete and unsourced

ID	KEY DESCRIPTIVE LABEL	OTHER LABELS	INFOPOD NARRATIVE
01	Water	hydrate	... is the most important nutrient: up to four fifths of the human body is water. Water makes up about 85% of the brain, about 80% of the blood, and about 70% of lean muscles. Water is required in the body for the activity of all enzymes and for the assembly and functioning of the components of cell membranes and chromosomes; for dispersing or dissolving nutrients; for dissolving and eliminating waste; and for maintaining the volume of the circulatory system and for maintaining blood pressure. Water is also the main element in most of the foods we eat.
02	Energy
03	Energy
04	Protein		... is needed for our body tissues to grow and repair themselves. Amino acids are the building blocks of protein, the body can make some of these, but some are called ‘essential amino acids’ because we can only get them from the food we eat. Protein is also a source of energy. These are all good sources of protein: meat; fish; eggs; dairy foods; cereals, such as bread, pasta and rice; pulses; and nuts. Most of these sources of protein (except pulses and nuts) also contain saturated fat. There is no extra benefit from eating levels of protein higher than 40-50 grams a day
05	Fat
06	Ash
07	Carbohydrate
08	Fibre	fiber	...also referred to as indigestible carbohydrates, which is an important part of our diet in order to achieve optimum health and is found in nuts, fruits, vegetables, beans, lentils, whole grains. An adequate intake of dietary fibre will help prevent a high risk for bowel cancer, diabetes, diverticular disease or constipation. An ideal amount of fibre per day is around 35 grams, and this level is easily maintained if the diet is balanced and healthy, or can be easily corrected by simply adding dietary fibre supplements.
09	Sugars, total
10	Sucrose		...a disaccaride, Sucrose is one of the sweetest forms of sugars. It is found in granulated, powdered and brown sugar - and molasses and is also found free in nature in a variety of fruits and vegetables. It is extremely water soluble.,
11	Glucose
12	Fructose	levulose fruit sugar	...a monosaccaride, is found associated with glucose in many fruits, as well as in honey. This highly soluble sugar is also the sweetest of the simple sugars and is fermented in yeast. When combined with glucose it forms sucrose and is the structural unit found in inulin - a polysaccharide found in Jerusalem artichoke, onions as well as garlic.
13	Lactose
14	Maltose	malt sugar	... a disaccaride, found free in nature, but is formed from starch. It is easily used by the body, and is sometimes used, together with dextrin in infant formulas.
15	Galactose		...a monosaccaride, not normally found in nature, but is mostly hydrolyzed from lactose which is found in milk. Although not very water-soluble, and less sweet than glucose, forms part of glycolipids and glycoproteins, which is found in many tissues. The body can change glucose to galactose in order to enable the mammary glands to produce lactose.
16	Starch
17	Calcium		...good sources include milk, cheese and other dairy foods, green leafy vegetables (such as broccoli, cabbage and okra, but not spinach), soybean products, nuts, bread and anything made with fortified flour, and fish where you eat the bones, such as sardines and pilchards. Calcium helps build strong bones and teeth; regulates muscle contraction including the heartbeat; and makes sure the blood clots normally. It’s thought that calcium may help to lower high blood pressure and may help to protect against colon and breast cancer, although more evidence is needed to support this. Adults need 700 mg a day. 1500 mg or less of calcium supplements a day is unlikely to cause any harm.
18	Iron		... is an essential mineral found in bottled mineral waters and nearly all types of soil. Good sources of iron include liver, meat, beans, nuts, dried fruit (such as dried apricots), whole grains (such as brown rice), fortified breakfast cereals, soybean flour and most dark green leafy vegetables (such as spinach). Iron helps make red blood cells, which carry oxygen around the body. Women who lose a lot of blood during their monthly period may need to think about taking iron supplements. Recommended levels are 6.7 mg a day for men 11.4 mg a day for women. Taking 17 mg or less of iron supplements a day is unlikely to cause any harm.
19	Magnesium		...a mineral found in a wide variety of foods. The richest sources are green leafy vegetables (such as spinach), and nuts. Good sources include bread, fish, meat and dairy foods. For example it: helps turn the food we eat into energy and helps make sure the parathyroid glands work normally. The parathyroid glands produce hormones important for bone health. You should be able to get all the magnesium you need from your daily diet. This is: 300 mg a day for men 270 mg a day for women. Having 400 mg or less a day of magnesium from supplements is unlikely to cause any harm.
20	Phosphorus
21	Potassium
22	Sodium
23	Zinc
24	Copper
25	Manganese
26	Selenium
27	Not listed [Cl]
28	Not listed [I]
29	Vitamin C,
30	Thiamin
31	Riboflavin
32	Niacin
33	Pantothenic acid
34	Vitamin B-6
35	Folate, total
36	Folic acid
37	Folate, food
38	Folate, DFE
39	Vitamin B-12	cyanocobalamin, cobolamin energy vitamin	.. found in virtually all meat products and certain algae such as seaweed. Good sources include meat, particularly liver, salmon, cod, milk, cheese, eggs, yeast extract, and some fortified breakfast cereals. Vitamin B12 is a water-soluble vitamin, which means you need it in your diet every day because it can’t be stored in the body. Helps make red blood cells and keeps the nervous system healthy helps release energy from the food we eat is needed to process folic acid. Adults need approximately 0.0015 mg a day.Taking 2 mg or less of vitamin B12 supplements a day is unlikely to cause any harm.
40	Vitamin A, IU
41	Vitamin A, RAE
42	Retinol
43	Vitamin K
44	Not listed
45	Not listed
46	Not listed
47	Not listed
48	Not listed
49	Fatty acids, total saturated
50	12:0
51	14:0
52	16:0
53	18:0
54	Fatty acids, total monounsaturated
55	16:1 undifferentiated
56	18:1 undifferentiated
57	Fatty acids, total polyunsaturated
58	18:2 undifferentiated
59	18:3 undifferentiated
60	Cholesterol
61	Tryptophan
62	Threonine
63	Isoleucine
64	Leucine		...an essential amino acid, which cannot be manufactured in the body and is part of the three branched-chain-amino-acids. Supplements and protein powders that contain leucine are used extensively by bodybuilders and other athletes to promote muscle recovery. Leucine helps with the regulation of blood-sugar levels, the growth and repair of muscle tissue (such as bones, skin and muscles), growth hormone production, wound healing as well as energy regulation. It can assist to prevent the breakdown of muscle proteins that sometimes occur after trauma or severe stress.
65	Lysine
66	Methionine
67	Cystine
68	Phenylalanine
69	Tyrosine
70	Valine
71	Arginine
72	Histidine
73	Alanine		...a non-essential amino acid and is used by the body to build protein and was first isolated in 1879. It is one of the simplest amino acids with respect to molecular structure and is one of the most widely used in protein construction. It is required for the metabolism of glucose and tryptophan and beta-alanine is a constituent of vitamin B5 (pantothenic acid) as well as coenzyme A. It has also demonstrated a cholesterol-reducing effect in rats. People suffering from Epstein Barr (also sometimes referred to as glandular fever) as well as chronic fatigue syndrome, have been linked to excessively high levels of alanine while having low levels of tyrosine and phenylalanine. People on a very low protein diet, could be at risk of a deficiency
74	Aspartic acid
75	Glutamic acid
76	Glycine
77	Proline
78	Serine
79	Carotene, beta
80	Carotene, alpha
81	Cryptoxanthin, beta
82	Lycopene
83	Lutein