Vitamins and minerals explained

Vitamins and minerals are necessary for the healthy functioning of our bodies. A balanced diet with a variety of foods will meet most of your needs.

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A balanced diet

It's important to eat a balanced diet. Make sure you choose foods from the 5 food groups. The amounts you need vary depending on your life stage.

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Vitamin B and your health

The B vitamins are a group of vitamins needed for good health. Learn what the B vitamins do, and which foods are high in vitamin B.

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How to build the perfect kids' lunch box

Children consume about 30% of their food at school, so a healthy lunch is important for good nutrition. Preparing the perfect lunch box is easier than you might think.

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Folate

Folate, also called folic acid, is needed by your body to grow and develop. It is especially important for pregnant women to get enough folate.

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High-fibre foods and diet

Eating high-fibre foods can reduce your risk of disease and keep your digestive system healthy. Find out how much fibre you need, and how to get it.

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How to read food labels

Food labels contain detailed nutrition information about packaged foods. Learn how to make informed decisions when shopping for food for your family.

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Foods high in zinc

Foods high in zinc include seafood, red meat, poultry and dairy products. Learn which foods help you get enough zinc in your diet.

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Vegetarian and vegan diets

It's easy to be healthy on a vegetarian diet if you include plant-based foods from the 5 food groups. But a vegan diet requires extra care.

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Sugar

Learn more about both natural and added sugars, sweet substitutes and how to reduce your intake to help prevent conditions such as obesity.

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Healthy eating over 60

As your body changes over time, so do your nutritional needs. Here's how to get enough fibre, vitamins, minerals and more in your diet as you age.

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Dairy foods

Dairy foods such as milk, yoghurt and cheese are rich sources of many vitamins and minerals, including calcium, which is essential to bone health.

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Foods high in iron

The best sources of iron are animal-based foods like meat and eggs (called 'haem iron'), but many plant-based foods also contain (non-haem) iron.

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Healthy eating for children

Healthy eating habits in children help them stay well and helps prevent illness. Learn about balanced diets, portion sizes and managing allergies.

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How to eat healthily on a budget

Simple budget-friendly tips to help meet your nutritional needs.

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How to meet your iron needs - infographic

Need help getting enough iron? Check out this infographic to ensure you get an adequate iron intake with a balanced diet.

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Foods high in magnesium

Magnesium is a mineral essential for healthy muscles, nerves, bones and blood sugar levels. Find out which foods are high in magnesium.

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Antioxidants

Antioxidants can neutralise free radicals in your body. Find out about foods high in antioxidants and when you should consider taking supplements.

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Healthy food swaps

Need help to meet your health goals such as reducing your blood pressure or cholesterol? See healthdirect’s list of healthier food alternatives.

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Zinc deficiency

Zinc deficiency is when the body does not have enough of the mineral zinc. Read more about zinc deficiency symptoms, diagnosis and causes.

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Zinc and your health

Zinc is a mineral that is essential for many of the body's normal functions and systems. Learn more about how much you need and how to get enough.

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Protein

Getting your daily protein is essential to a healthy diet, especially at certain times of your life when your cells need to grow or repair.

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Vitamin B deficiency

Vitamin B deficiency can happen when you don’t get enough of the right nutrients. Learn about the symptoms of vitamin B deficiency.

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Vitamin E and your health

Vitamin E is important for proper functioning of many of your body's organs. Find out which foods are high in vitamin E and how much you need.

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Mediterranean diet

Health benefits of the Mediterranean diet include a lower risk of cancer, heart disease, diabetes and more. Read more on what foods to include.

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Baby teeth

Baby teeth start to come through the gums at about 6 months and have usually all appeared by 2 to 3 years of age. Learn how to care for baby teeth.

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Calcium

Calcium strengthens bones, helps prevent osteoporosis and more. Find out how much you need for your age and how to find good sources of calcium.

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Rheumatoid arthritis

Experiencing pain and swelling in the smaller joints in your hands or feet? It could be rheumatoid arthritis - find out more here.

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St John's wort

St John's wort can treat mild-to-moderate depression. It isn't safe for everyone, and can even be dangerous for some. Learn if it's right for you.

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Allergic reactions to cow's milk

Allergic reactions to cow’s milk are very common. It is seen in about 1 in 50 infants. Learn more here about allergy to milk proteins.

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