Each of our fantastic nutritionally complete meals contain 169 health benefits. Here, we explore further what those benefits are, about the nutrients, how they work for you, and finally, how they’ll help you through your weight-loss journey.
Download the 169 Health Benefits here, or keep scrolling to see what they are…
What is a “health benefit”?
When you hear the terms ‘high in fibre’ and ‘high in protein’, these are ‘nutrition claims’ – they refer to the amount of a beneficial nutrient found in food and if it meets the required threshold to be called ‘high in’ or ‘source of’ (or ‘low in’ for undesirable nutrients). A ‘health claim’ refers to the benefit of a nutrient to health – Eg: ‘Vitamin C contributes to the protection of cells from oxidative stress’. You can read more about the rules around health claims here. The Advertising Standards Agency (ASA), along with the Ad Standards regulator and Food Standards authorities, are governing bodies dedicated to ensuring consumer safety and promoting informed choices.
Nutritionist Mark Gilbert explains The 1:1 Diet Health Benefits.
Biotin
The Health Benefits
Biotin contributes to:
Foods that contain Biotin
Salmon, eggs, milk, cheese, mushrooms, sweet potatoes, broccoli, carrots, oats, , soy beans, lentils, tuna fish, bananas, seeds, and some nuts.
Did you know?
Also known as Vitamin H, Biotin is one of the B complex vitamins that help the body convert food into energy. It is an important part of enzymes in the body that break down substances like fats, carbohydrates, and others.
Calcium
The Health Benefits
Calcium contributes to:
Foods that contain calcium
Milk, almonds, yoghurt, bok choy, kale, beans, canned fish, and cheese.
Did you know?
Calcium is a mineral you need to get from food. It plays a major role in bone and tooth health, but your body needs vitamin D to absorb it.
Chloride
The Health Benefits
Chloride contributes to:
16. Normal digestion by production of hydrochloric acid in the stomach
Foods that contain Chloride
Tomatoes, celery, lettuce, salted nuts, butter, salted meat and fish, pickles, cheese, tomato ketchup, bacon and ham.
Did you know?
Chloride is involved in many of our bodily functions. Similar to sodium and potassium, chloride creates specific channels in the membranes of our cells which help to carry different vital tasks.
Chromium
The Health Benefits
Chromium contributes to:
Foods that contain Chromium
Chromium include tomato juice, grapes, brewer’s yeast, beef, green beans, apples and whole wheat flour.
Did you know?
Chromium is an essential mineral that plays a role in how insulin helps the body regulate blood sugar levels. Insulin is a hormone your body uses to store the sugars, from the starches and sugars you eat, in your cells, to then be used for energy.
Copper
The Health Benefits
Copper contributes to:
Foods that contain Copper
Cocoa beans, black pepper, oysters, potatoes, dried fruits such as prunes, shellfish and chocolate.
Did you know?
Copper helps the body form collagen and absorb iron, and plays a role in energy production. Most copper in the body is found in the liver, brain, heart, kidneys, and skeletal muscle.
Folate
The Health Benefits
Folate contributes to:
Foods that contain Folate
Broccoli, cabbage, kidney beans, liver, peas, spinach, brussels sprouts, spring beans, and chickpeas.
Did you know?
Often referred to as ‘Folic Acid’, Folate helps to form DNA and RNA and is involved in protein metabolism. It plays a key role in breaking down homocysteine, an amino acid that can exert harmful effects in the body if it is present in high amounts.
Iodine
The Health Benefits:
Iodine contributes to:
Foods that contain Iodine
Seaweed, chicken, eggs, milk, cheese, yoghurt, beef liver, fish, and shellfish.
Did you know?
Iodine helps make thyroid hormones, which help keep cells and the metabolic rate (the speed at which chemical reactions take place in the body) healthy.
Iron
The Health Benefits
Iron contributes to:
Foods that contain Iron
Red meat, tofu, whole wheat pasta & bread, dried fruit, nuts, seeds, beans, lentils, and chickpeas.
Did you know?
Iron is a major component of haemoglobin, a type of protein in red blood cells that carries oxygen from your lungs to all parts of the body. Without enough iron, there aren’t enough red blood cells to transport oxygen, which leads to fatigue.
Magnesium
The Health Benefits:
Magnesium contributes to:
Foods that contain Magnesium
Pumpkin or chia seeds, almonds, cashews, spinach, brown rice, salmon, and milk.
Did you know?
Magnesium is a cofactor in more than 300 enzyme systems that regulate diverse biochemical reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation.
Manganese
The Health Benefits
Manganese contributes to:
Foods that contain Manganese
Oatmeal, brown rice, black tea, black pepper, spinach, hazelnuts, pecans & shellfish.
Did you know?
Manganese contributes to many bodily functions, including the metabolism of amino acids, cholesterol, glucose, and carbohydrates. It also plays a role in bone formation, blood clotting, and reducing inflammation.
Molybdenum
The Health Benefits
Molybdenum contributes to:
Foods that contain Molybdenum
Beef, chicken, eggs, milk, yoghurt, cheese, rice, nuts, potatoes, lima beans, and bananas.
Did you know?
Molybdenum is a mineral that you need to stay healthy. Your body uses molybdenum to process proteins and genetic material like DNA. Molybdenum also helps break down medication and toxic substances that enter the body.
Niacin
The Health Benefits
Niacin contributes to:
Foods that contain Niacin
Liver, chicken breasts, tuna, turkey, salmon, anchovies, pork, ground beef, and peanuts.
Did you know?
Niacin is a type of B vitamin that offers benefits for you whole body, from your brain to your skin. The key role of niacin in your body is to synthesize the coenzymes nicotinamide adenine dinucleotide (NAD) and nicotinamide adenine dinucleotide phosphate (NADP).
Pantothenic Acid
The Health Benefits
Pantothenic acid contributes to:
Foods that contain Pantothenic Acid
Avocados, milk, eggs, peanuts, beef, poultry, broccoli, brown rice, and oats.
Did you know?
In addition to playing a role in the breakdown of fats and carbohydrates for energy, vitamin B5 is critical to the manufacture of red blood cells, as well as sex and stress-related hormones produced in the adrenal glands, small glands that sit atop the kidneys.
Phosphorus
The Health Benefits
Phosphorus contributes to:
Foods that contain Phosphorus
Salmon, pork, yoghurt, milk, cheese, nuts, seeds, cereal, and whole wheat breads.
Did you know?
The main function of phosphorus is in the formation of bones and teeth. It plays an important role in how the body uses carbohydrates and fats. It is also needed for the body to make protein for the growth, maintenance, and repair of cells and tissues.
Potassium
The Health Benefits
Potassium contributes to:
Foods that contain Potassium
Bananas, potatoes, avocados, spinach, broccoli, dried fruits, and beet greens.
Did you know?
Potassium has many important functions: It allows the nerves to respond to stimulation and muscles to contract (tighten), including those in the heart. It reduces the effect of sodium (present in table salt) on blood pressure. It helps move nutrients into cells, and waste products out of cells.
Protein
The Health Benefits
Protein contributes to:
Foods that contain Protein
Chicken, turkey, fish, milk, cottage cheese, yoghurt, seafood, and soy.
Did you know?
Proteins are made up of molecules called amino acids. Amino acids consist of atoms of carbon, hydrogen, oxygen, nitrogen, and sometimes sulphur. About 20 kinds of amino acids combine into various patterns to make different proteins. Each protein has its own sequence of amino acids.
Riboflavin (Vitamin B2)
The Health Benefits
Riboflavin contributes to:
Foods that contain Riboflavin (Vitamin B2)
Fish, beef, milk, cheese, spinach, beetroot, butternut squash, mushroom, and potatoes.
Did you know?
Riboflavin is a heat-stable, water-soluble vitamin that the body uses to metabolise carbohydrates, fats, and protein into glucose for energy. In addition to boosting energy, this vitamin functions as an antioxidant.
Selenium
The Health Benefits
Selenium contributes to:
Foods that contain Selenium
Meat (such as beef steak), turkey, chicken, yellowfin tuna, tofu, baked beans, eggs, Brazil nuts, and milk.
Did you know?
Selenium is an essential component of various enzymes and proteins, called selenoproteins, that help to make DNA and protect against cell damage and infections; these proteins are also involved in reproduction and the metabolism of thyroid hormones.
Thiamine
The Health Benefits
Thiamine contributes to:
Foods that contain Thiamine
Wheat germ, flax seeds, sunflower seeds, hemp seeds, pine nuts, pistachio nuts, salmon, green peas, and tofu.
Did you know?
Thiamine, also known as thiamin or vitamin B1, is one the of B vitamins. Thiamine helps to turn food into energy and to keep the nervous system healthy. Your body is not able to make thiamine for itself.
Vitamin A
The Health Benefits
Vitamin A contributes to:
Foods that contain Vitamin A
Kale, spinach, broccoli, carrots, sweet potatoes, pumpkin, butternut squash, tomatoes, bell peppers, cantaloupe, mango, beef liver, fish oils, milk, and eggs.
Did you know?
Vitamin A cannot be made by the human body and so it is an essential part of your diet. It plays a key role in many systems of your body. Vitamin A is essential for healthy vision, metabolism and cell development.
Vitamin B6
The Health Benefits
Vitamin B6 contributes to:
107. Normal cysteine synthesis
108. Normal energy-yielding metabolism
109. Normal functioning of the nervous system
110. Normal homocysteine metabolism
111. Normal protein and glycogen metabolism
112. Normal psychological function
113. Normal red blood cell formation
114. Normal function of the immune system
115. The reduction of tiredness and fatigue
116. The regulation of hormonal activity
Foods that contain Vitamin B6
Pork, chicken, turkey, salmon, peanuts, soya beans, wheatgerm, oats, bananas, chickpeas, avocado, papayas, eggs, and sweet potatoes.
Did you know?
Vitamin B6, also known as pyridoxine, is one of eight B vitamins that your body needs to stay healthy. This nutrient is an essential part of nearly 200 chemical reactions in your body, and it’s necessary for processes like brain development and transporting oxygen through your bloodstream.
Vitamin B12
The Health Benefits
Vitamin B12 contributes to:
Foods that contain Vitamin B12
Milk, ham, eggs, chicken breast, Greek yoghurt, beef, tuna, salmon, trout, liver, kidneys, offal, oysters, mackerel, mussels, and clams.
Did you know?
Vitamin B12 is a nutrient that helps keep your body’s blood and nerve cells healthy and helps make DNA. Vitamin B12 also helps prevent megaloblastic anaemia, a blood condition that makes people tired and weak.
Vitamin C
The Health Benefits
Vitamin C contributes to:
125. Normal functioning of the nervous system
126. Normal psychological function
127. Normal function of the immune system
128. The protection of cells from oxidative stress
129. The reduction of tiredness and fatigue
130. The regeneration of the reduced form of vitamin E
131. Increases in iron absorption
132. Normal energy-yielding metabolism
Normal collagen formation for the:
133. Normal function of teeth
134. Normal function of blood vessels
135. Normal function of bones
136. Normal function of cartilage
137. Normal function of gums
138. Normal function of the skin
139. Normal function of the immune system during and after intense physical exercise
Foods that contain Vitamin C
Citrus fruit, oranges, peppers, strawberries, blackcurrants, broccoli, brussels sprouts, potatoes, plums, cherries, peppers, guavas, spinach, kale, kiwi fruit, and cantaloupe.
Did you know?
Vitamin C helps the growth and repair of tissues in all parts of your body. It helps the body make collagen, an important protein used to make skin, cartilage, tendons, ligaments, and blood vessels.
Vitamin D
The Health Benefits
Vitamin D contributes to:
140. Normal functioning of the nervous system
141. Normal psychological function
142. Normal function of the immune system
143. The protection of cells from oxidative stress
144. The reduction of tiredness and fatigue
145. The regeneration of the reduced form of vitamin E
146. Increases in iron absorption
Foods that contain Vitamin D
Mushrooms, carrot, broccoli, cheese, milk, chicken breasts, canned tuna, oily fish, salmon, mackerel, sardines, egg yolks, red meat, and liver.
Did you know?
Vitamin D helps regulate the amount of calcium and phosphate in the body. These nutrients are needed to keep bones, teeth and muscles healthy.
Vitamin E
The Health Benefits
Vitamin E contributes to:
147. The protection of cells from oxidative stress
Foods that contain Vitamin E
Sunflower seeds, soybean oil, almonds, peanuts, peanut butter, beet greens, collard greens, spinach, pumpkin, red bell pepper, avocado, and Brazil nuts.
Did you know?
The body needs vitamin E to function, making it an essential vitamin. It is fat-soluble, meaning that it requires fat from the diet to be properly absorbed. Vitamin E is mainly stored in the liver before being released into the blood stream for use.
Vitamin K
The Health Benefits
Vitamin K contributes to:
148. Normal blood clotting
149. The maintenance of normal bones
Foods that contain Vitamin K
Kale, collard greens, broccoli, spinach, cabbage, cheese, butter, egg yolks, chicken, and lettuce.
Did you know?
Vitamin K is found throughout the body including the liver, brain, heart, pancreas, and bone. It is broken down very quickly and excreted in urine or stool.
Zinc
The Health Benefits
Zinc contributes to:
Foods that contain Zinc
Kale, collard greens, broccoli, spinach, cabbage, cheese, butter, egg yolks, chicken, and lettuce.
Did you know?
Zinc, a nutrient found throughout your body, helps your immune system and metabolism function. Zinc is also important to wound healing and your sense of taste and smell.
