Phytates are generally found in fibre-rich foods such as grains, cereals, seeds, nuts, vegetables and fruit.
Phytates are the soybean’s main source of phosphorus. The phytate content found in soybeans varies with the variety, growing conditions and assay methods (testing).
Phytates can potentially affect the availability of certain minerals to the body, including calcium, iron and zinc. Processing will decrease the chance of phytates blocking such mineral absorption and maximising the amounts of these nutrients that are available. Processing techniques include cooking, germination, fermentation and soaking.
Potassium is a mineral found in all cells of the body. It helps maintain fluid balance and the working of muscles and nerves.
Potassium is found in significant quantities in fruit and vegetables, juices, meat and also dairy foods.
Protein is made up of amino acids. There are more than 20 common amino acids, of which nine are essential. In humans, different combinations of amino acids can make proteins that have very specific functions in the body. Protein is needed to make hair, nails, muscles and enzymes.
All dairy foods – milk, cheese and yogurt – are recognised for providing high quality protein because they contain all of the essential amino acids that our bodies need, in the right amounts. Soy protein is also a high quality protein as it also contains all of the essential amino acids. Soy is one of the best non animal protein sources.
Being physically active provides a range of health and social benefits. The best way to maintain the habit of doing regular physical activity is to do something you enjoy! Here are some suggestions:
- Walk the dog every day. They’ll love you for it. Walking every day is a simple and easy step in the right direction to good health
- Catch up with friends for a walk rather than coffee and cake
- Enjoy outdoor activities and local parks and gardens
- Walk to work – get off the tram or train one stop early
- Take the stairs at least once a day
- Buy a pedometer and track your steps
- For something different, try beach volleyball, yoga or ballroom dancing
- Join a club, recreation group or fitness centre to stay motivated and make new friends. Or if you want to be outdoors, join a group that exercises in a park
- Go for a Sunday afternoon bike ride
- Take the whole family to the pool for a swim.
It doesn’t matter how you fit activity into your life as long as you enjoy it regularly.
How much physical activity should I be doing?
There are national guidelines for the amount of physical activity we should be doing each day. The recommendation is to aim for 30 minutes or more of moderate-intensity physical activity on most, preferably all days of the week. This can be split into three 10 minute sessions.
This is in addition to your everyday activity such as walking around the office, workplace or school.