Nutrition in Food We All Need to Know Food Nutrition Facts

food nutririon facts
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Arm yourself with food nutrition facts, discover the nutrition in food and most importantly why we need to understand the nutritional value of food.

It is no secret that since WW2 we have become unhealthier. Diseases that were quite rare or not really a problem are worryingly and alarmingly on the increase.

When we are young, as most of you probably still are, you don’t fear such things. You think you are invincible and time stretches before us and we don’t even consider that one day we will grow old!

It is just time, in fact we hardly give it a thought when we are children. Why on earth as children would we need to understand food nutrition values!

Food Nutrition Facts – Nutrition in Food

Nutrition in Food

Why do we need to understand the importance of nutrition in food? It has really only been since the introduction of fast and processed foods.

These are super easy to buy and so convenient, however, food nutrition labels are at times very mis-leading.

The “label” most often abused is “Organic” this ensures most people will buy in the belief they are buying proper food nutrition.

How do we know it’s organic? We can’t exactly visit many of the outlets that claim to produce their products.

The only real way to know if our food nutrition is healthy food nutrition would be to grow it ourselves without the use of any chemicals being sprayed on our plants or in our soil. Nutrition labels on food should be checked very carefully.

It is shameful that big food manufacturers have destroyed our health with their chemical interference in our foods.

They are the main perpetrators of honey bee’s diseases as they spray our crops and food supplies with pesticides and chemicals to preserve their goods thus limiting their losses.

However their losses are equal to our own as our health spirals out of control. This in turn has led to an alarming rate of the symptoms of obesity which has also caused a massive increase of the symptoms of diabetes.

Also on the increase are menopause symptoms, women used to deal with these far better years ago. And of course how many of us suffer, without having to, with IBS symptoms!

Back to Basics

Immune System

Gone are the days sadly to an extent, where mother would be making home-made meals in the kitchen and we would revel with mouth-watering anticipation as the smells wafted all around the kitchen enticing us to eat and drink the real nutritional value of food.

This is how we used to live, we would grow our own food, cook our own food, we understood nutrition food values and had an exact understanding of food nutrition facts.

We stayed healthy by understanding that if we didn’t consume enough important nutrition our immune system would be activated and we would become un-well.

Thousands of years ago Hippocrates recognised good food nutrition facts. His knowledge grew as he experimented at first with herbs and plants and he then extended his knowledge further. His particular favourite which is one of ours even today, was his uses of Apple Cider Vinegar and Honey.

He made lots of notes which are available to us today. Food nutrition research in recent years has caught up.

We understand these better because our modern researchers have discovered there is excellent nutrition and many other surprising results to be found in the Health Benefits of Honey.

 Food Nutrients

Nutrition in Food

If you are still young you may have heard of heart disease and may even have wondered what causes heart disease. All these conditions could be halted or reversed if you have knowledge of a good food nutrition guide.

When you wake up in the morning do you suffer with unnecessary aches and pains in your joints? This could be due to the onset of arthritis. Again, it is not something the young think about; however, this is also on the increase.

Do you ever read those nutrition food labels? Chances are you don’t very often. Neither did I many moons ago.

When I did I realised that hardly any of them contained anything near natural. Those food nutrition facts are dressed up to impress you.

“Maltodextrin” and what on earth is that? Actually it is the main ingredient in most Sugar Substitutes!

In other words some chemical invented by some food technician who wants to convince you that by eating it, it will actually be better for you than table sugar and even magically help you lose weight!

When you are armed with food nutrition facts which help to improve your health you won’t really want to go back to eating things such as artificial “Acidity Regulators”.

What does that mean? That it reduces the acid in your food? Ridiculous words and pure nonsense! Good nutritional foods like honey will do the job they are claiming. We don’t need their nutrition food supplements.

Nutrition Food Facts – What Foods Are There
To Provide us with Food Nutrition Values?

Ideally we should be looking at five main food groups to provide us with the nutrition in food we need each day.

These food groups are:



Cereals and Pulses


Poultry, Fish and Meat products

Food Nutrition Facts ~ A Really Good Food Nutrition Guide

Note 1 mcg = 1 microgram

Example of what IU means: 900mcg = 3000 IU

multiply the IU figure by 9/30 (or by 0.3)

Essential Vitamins

Essential Vitamins

Thiamine – 20 – 50mg otherwise known as B1 (mainly found in grain products, dried beans, nuts & seeds, lean pork and whole grains)

Niacin – 25 – 100mg otherwise known as B3 (mainly found in dairy products, poultry, fish, lean meats, nuts, and eggs. Legumes and enriched breads and cereals also supply some niacin)

Riboflavin – 25 – 100mg otherwise known as B2 (mainly found in milk, eggs and good cereals although contained as small amounts in most foods)

Pantothenic acid – 25 – 100mg otherwise known as B5 (mainly found in practically every food source so we shouldn’t be deficient)

Pyridoxine – 25 – 100mg otherwise known as B6 (mainly found in practically every food source so rarely are we deficient)

B-12, – 500 – 1,000mcg (mainly good sources are meat, eggs, fish and cheese)

Biotin – 100 – 300 mcg (mainly found in liver, cauliflower, salmon, carrots, bananas, soy flour, cereals)

Choline – 25 – 100mg (mainly found in eggs, fish, soybeans, wheat grains, peanuts, offal, lean meats and vegetables)

Folic acid – 200 – 400 mcg (mainly found in just about every good food source)

Inositol – 100 – 300mg (mainly found in dried beans, calves’ liver, cantaloupe, citrus fruits (but NOT lemons), chickpeas, lentils, nuts, oats, pork, rice, veal, and whole grains)

Vitamin D – 500 – 3000 mg (mainly found in eggs, cheese and good oily fish)

Vitamin C – 500 – 3000mg (mainly found in every fruit and most vegetables)

Vitamin E at least 400 IU (mainly found in nuts, seeds and good vegetable oils)

Vitamin A – (mainly found in nuts, seeds, fruits and proteins)

Essential Minerals

Essential Minerals

Boron – 1 – 5mg (mainly found in but not limited to cabbage, apples, grapes, avocadoes and broccoli)

Calcium 600 – 1,200 mg (mainly found in but not limited to eggs, cheese, milk, salmon, orange juice and tofu ice-cream)

Chromium -200 – 400 mcg (mainly found in but not limited to broccoli, potatoes, corn on the cob, tomatoes, eggs and apples)

Copper – 1 – 5mg (mainly found in but not limited to barley, sunflower seeds, sesame seeds, cashews, soy-beans and navy beans)

Magnesium – 300 – 600 mg 5mg (mainly found in but not limited to green leafy vegetables, nuts. bread, fish, meat and dairy foods)

Manganese – 10mg (mainly found in but not limited to proteins, meats and vegetables)

Selenium – 25 – 50mcg (mainly found in but not limited to salad vegetables, chicken, lean meats, fish, grains and nuts)

Vanadium – 25 – 200mcg (mainly found in but not limited to parsley, radishes, gelatine, lobster and bone meal)

Zinc – 10 – 15 mg (mainly found in but not limited to bananas, beef, lamb, pork, crabmeat, turkey, chicken, lobster, clams and salmon)

Beta-carotene 10,000 – 15,000 IU (mainly found in fruit and vegetables) a powerful antioxidant.

Food Nutrition Facts – Fruit and Vegetables

Food Nutrition Facts - Fruit and Vegetables

There are many who live by eating nothing but raw foods, there is nothing wrong with that at all. Go back to the beginning of man and that is exactly what they did.

Rummaging through the plants and trees he would pick at the fruits and vegetables that were available to him.

Fruits and vegetables are incredibly healthy; they contain essential vitamins, minerals and antioxidants.

Without these we would quite simply die very slowly and uncomfortably feeling very ill indeed. One of the best vegetables you should eat is garlic; this is incredibly good for your heart and packed with antioxidants.

Cereals and Pulses

Cereals and Pulses

    These food groups are generally high in protein and provide us with essential amino acids; they are also a good source of carbohydrates.

    For example a tasty loaf of bread should be made with a high quality wholemeal flour and try to choose wholegrain rice too.

    Whole grains are known to have reduced the symptoms of colon cancer by helping to stimulate the bowels into working the correct way and have been shown to decrease estrogen in the blood which reduces considerably the onset of breast cancer.

    Pulses such as lentils contain iron which give us strength and stops us from feeling too tired. These are fun when making home-made soups and stews.

    A much healthier and nutritious way of thickening hearty meals. Far preferable than using gravy granules or corn starch.

    Dairy Foods

    Milk….we start our lives by eating and drinking milk and this is an essential food packed with nutrition which we should continue to eat and drink on a daily basis. This is where we gain much of our calcium needs.

    Calcium of course keeps our bones and teeth strong. That was once the limit to my understanding of food nutrition facts – Drink your milk!

    We can find this in some good cheeses and yoghurts which contain protein and vitamins A and B12. It is advisable, food nutrition research tells us to not eat too much of these because they are quite high in fat.

    We should reduce these or limit them to a little and not too often, easy to say because there are so many varieities.

    Poultry, Meat and Fish

    Poultry, Meat and Fish

    As we became hunters as well as gatherers we developed the skills needed to “catch” our own food and not just pick it from a tree or bush. We ate it raw until some bright spark invented fire!

    Goodness knows what man first made of that! However, fire is an essential part of any cooking process and today in general we prefer to cook our poultry, meats and fish.

    These contain essential body building proteins which keep our muscles fired up. And I don’t just mean body builders muscles I mean the muscles we need just to move and keep moving.

    Food Nutrition Facts – Tips for Health and Well Being

    We have learned to introduce natural foods other than garlic to our nutrition choices. There are many wonderful herbs and spices we can add to our foods to enhance both flavor and healthy forms of nutrition.

    Ginger although people tend to think it is a plant is actually an herb and extremely nutritious and cinnamon, a wonderful fragrant spice which gives your blood system a great boost.

    Try hard not to eat fast food (I know it’s difficult) they are so tasty we have been conditioned into buying them and eating them.

    We may well enjoy them but we never give much thought to the poisons and chemicals in them. Goodness knows what they are doing racing around our systems causing untold damage!

    Living a lifestyle of healthy food choices, good nutrition and lots of fresh air and exercise gave us a far better chance of enjoying our lives instead of finding them difficult.

    I hope you found these food nutrition facts both helpful and informative. Have some fun with your food, make those life changing decisions and live longer and happier than you had hoped for.

    Michael Richardson

    Michael Richardson

    I am a nutritionist and healthcare practitioner with over 10 years of experience. I am a medical article writer, blog writer. My passion is to help people. My favorite quote is:  “Let food be thy medicine and medicine be thy food.” ― Hippocrates

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