WEBVTT

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JANEANE DART: There's a range
of a central micronutrients

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that our diet should provide,

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and our micronutrients
to refresh are our

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vitamins and minerals.

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So there are 13 essential
vitamins that our

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diet needs to provide,

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and there are 16 essential
minerals that our

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diet needs to provide.
With the vitamins,

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vitamins don't contain any
kilojoules or any calories,

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but what vitamins are they’re
the helpers.

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They facilitate protein
and carbohydrates and fats

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in the roles that they play
in the body in releasing energy,

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and in many of the small
reactions or different

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things that happen within
the body to help us grow,

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to help us repair and to be able
to maintain

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all the things we need to live.
So vitamins are vital to life,

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that's where the name
comes from,

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they've been around since the —

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or they were first discovered
in the early 1900s.

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And what we've got here
is just a selection of some

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rich food sources from vitamin
B1 here vitamin A and folate.

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Folate’s a key vitamin
that women

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who are thinking about
and in the early stages

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of pregnancy are encouraged
to take a supplement.

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So folate is isn't —

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is one of the B group vitamins
that's really essential

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in preventing those
neural tube defects.

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These are some of the
richest sources,

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folate’s found in much of our
fruit and veg and also

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in our grain products.

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So with vitamins there are 13
essential vitamins

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of which four of them
are fat soluble vitamins,

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A D E and K, and the remainder
are water

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soluble vitamins so our B
vitamins and our

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vitamin C which I'm sure
many of you have heard of.

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So with our vitamins they can be
sensitive to things

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like heat and also to cooking,

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we can lose some of our water
soluble vitamins if we're

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cooking vegetables
in lots of water.

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So they're quite
sensitive things,

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so I think that's a really
important thing in terms

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of some messages around how
we prepare and store

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and cook foods.

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With vitamin A, vitamin
A is present in dairy foods.

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So in milks and cheeses
and margarines and butters,

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but it's also present
in some of our

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vegetable and fruit sources.

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So generally dark yellow
and orange vegetables and fruit.

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So mango,

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carrots and sweet potato are
three of the highest sources,

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but broccoli is also a source
of vitamin A as well.

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And Vitamin B1,

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really important nutrient
in terms of energy

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release and lots of the little
reactions that happen,

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enzyme reactions or smaller
reactions and pork’s

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a fabulous source of Vitamin B1
and then again lots of from our

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whole grain breads and cereals.
Watermelon's a fabulous source,

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so some are really great,

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our intakes of watermelon tend
to really

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obviously very seasonal,
tomato juice and soy milk.

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Vitamins are required
for virtually

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every bodily function.
What's important to,

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I guess to remember is that —

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is that vitamins when they're
existing in food

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come in a really unique range
and I guess it's very

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difficult to overdose
on vitamins through food

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alone unless we have a naturally
restricted diet.

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For example broccoli, a really
great source of folate,

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many of the other B vitamins,

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it's a source of vitamin C
but it's also

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got iron and zinc in it.

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So broccoli while not being
perhaps people's favorites,

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if it stir fried or steamed,

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it's an example of a vegetable
that is quite abundant

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in a range
of different nutrients.

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Vitamins are really crucial
for a

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range of different functions.

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So all the reactions that we're
oblivious that our

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body is doing all the time,

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so healing and repairing
and growing and developing,

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vitamins are key,
they’re helpers,

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they facilitate all those
reactions to happen

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and so without them a body
gets out of balance

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and I suppose then it might be
when people look to supplements

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or they're reading on the
internet for something

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to help them,

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some panacea to help
them feel better.

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And again it's back to the
message of diversity

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of food,

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try and have 20 different foods
a day if you can,

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a variety of different things,

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try things you don't normally
try because I guess

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the range of nutrients
that we get from different

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foods is,

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it's unique
and it's flavoursome,

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that's the other thing to say
that, you know,

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in season something like a mango
or a watermelon

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are really delicious.
So again those flavour,

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the flavour compounds we know
in something like a mango,

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yes it's a great source
of vitamin A, it's a source

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of carbohydrate and fibre,

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but there are things about
for example the mango

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we still don't properly
understand all the nutrients

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and how they exist within that.

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So it's a really interesting
area that will

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develop into the future.

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Deficiencies are less common
these days in developed

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countries such as Australia
but they certainly exists

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for some individuals
and for some vulnerable

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groups in the population,

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but also in some of the
developing nations.

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For example,

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there are nations whose
populations have been,

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there's been evidence
to support the examples

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of things like beriberi
or pellagra or blindness

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caused by the overdosing
from supplementation

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or inadequacies in their
diet from things like vitamin

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B1 and vitamin A.

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So it's not sexy, it's not
dynamic the message,

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but a variety and a balanced
diet to give

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you all that you need is really
what we're trying to promote.

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At times people will require
a specific supplement,

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vulnerable group, certain
illnesses etc.

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but overall in a country
such as Australia

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with a really established
food system

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and food supply we can we can
get what we need from our diet.

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There are 16 minerals
that are essential

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for our bodies function.

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Here we've got some examples
of calcium rich food sources,

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so calcium is a really
important nutrient

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that without adequate amounts
can lead to brittle

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bone disease or osteoporosis
as it's known its

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scientific term.

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We have an example here
of some really good

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dietary sources
of iron and zinc.

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I'm sure you've heard of iron
and zinc,

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iron and zinc are really
essential minerals for our

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for our bodies and for
our function.

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So iron plays a crucial role
in transporting oxygen

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around our body and
therefore in supporting

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all that energy release
and giving us energy.

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Iron deficiency can present
as anemia and again,

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I'm sure many of you have
heard of that,

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but the impacts that can have
on fatigue and people's quality

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of life can be really
significant but also

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iron deficiency can have
an impact on our immunity,

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and again all the consequences
that can sit with that.

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So promoting a good iron
intakes are really important

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part of what dieticians do,

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but again that people by eating
foods from the meat

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and alternative group, and when
I say the alternative,

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meats and nuts and seeds
and legumes,

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and here we've got some
red meat and some oysters.

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So smoked oysters, really —
very high.

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Natural oysters are one of the
highest source of zinc.

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Parsley, so things
like tabouli or some

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of the cultures that eat a lot
of parsley

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naturally in their diet,

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really good vegetable or plant
based source of iron,

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as is broccoli and tomato juice.
So with zinc,

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zinc has a really important role
to play in many the small

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reactions that occur
within our body,

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to release energy for healing
for repair but also it plays

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an important role in growth
and also in taste perception.

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So zinc deficiency can result
in stunted growth when it's —

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in children a zinc deficiency
can have significant impacts

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on people's brain and central
nervous system development,

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and also again it can play
out in poor healing and repair.

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In summary,

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eating a range of foods
provides us with the core

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macronutrients we need
for growth, development,

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repair and maintenance,

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but also it provides us
with really key

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and essential micronutrients,

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the vitamins and minerals
that we need again

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to support and sustain
our health and wellbeing.

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So eating a variety of foods
across the different

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food groups, a range
of different colours,

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a range of different
flavors really sets us up

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to have the best
diet that we can.

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Of course there are people
who can’t always afford

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access to good nutritious
food but the key message

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I guess we want to impart
is really eating

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is varied a diet as you can
afford and you're able,

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as many different
flavors as you can,

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and what is important I guess
is to try different

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things to what you might —

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what you might try or to
continue to promote

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to your peers, to your family
and to children,

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again a diet that's very varied
and diverse.