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Your definitive guide to our 169 health benefits

Each of our fantastic nutritionally complete meals contains 169 health benefits. Here, we explore further what those benefits are, about the nutrients and 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...

Download the benefits here

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’. There's a register (found here) that keeps a record of each item, and explains in detail what that benefit is. The Advertising Standards Agency (ASA) and the (FSA) are governing boards that aim to keep consumers educated and safe.

 

Biotin

The Health Benefits

Biotin contributes to:

1. Normal energy-yielding metabolism
2. Normal functioning of the nervous system
3. Normal macronutrient metabolism
4. Normal psychological function
5. The maintenance of normal hair
6. The maintenance of normal mucous membranes
7. The maintenance of normal skin
 

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:

8. Normal blood clotting
9. Normal energy-yielding metabolism
10. Normal muscle function
11. Normal neurotransmission
12. Normal function of digestive enzymes
13. The process of cell division and specialisation
14. A need for the maintenance of normal bones
15. A need for the maintenance of normal teeth
 

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:

17. Normal blood glucose levels
18. The maintenance of normal blood glucose levels
 

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:

19. Maintenance of normal connective tissues
20. Normal energy-yielding metabolism
21. Normal functioning of the nervous system
22. Normal hair pigmentation
23. Normal iron transport in the body
24. Normal skin pigmentation
25. Normal function of the immune system
26. Protection of cells from oxidative stress
 

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 ollagen 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:

27. The process of cell division
28. Normal amino acid synthesis
29. Normal blood formation
30. Normal homocysteine metabolism
31. Normal psychological function
32. Normal function of the immune system
33. The reduction of tiredness and fatigue
34. *Maternal tissue growth during pregnancy
 

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.

 
*Any woman who is pregnant, breastfeeding or who has given birth in the last three months cannot use The 1:1 Diet. Please refer to your Consultant on this or check out our FAQ's here.

Iodine

The Health Benefits:

Iodine contributes to:

35. Normal cognitive function
36. Normal energy-yielding metabolism
37. Normal functioning of the nervous system
38. Maintenance of normal skin
39. Normal production of thyroid hormones & function

 

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:

40. Normal cognitive function
41. Normal energy-yielding metabolism
42. Normal formation of red blood cells & haemoglobin
43. Normal oxygen transport in the body
44. Normal function of the immune system
45. Reduction of tiredness and fatigue
46. A role in the process of cell division

 

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 hemoglobin, 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:

47. A reduction of tiredness and fatigue
48. Electrolyte balance
49. Normal energy-yielding metabolism
50. Normal functioning of the nervous system
51. Normal muscle function
52. Normal protein synthesis
53. Normal psychological function
54. The maintenance of normal bones
55. The maintenance of normal teeth
56. A  role in the process of cell division

 

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:

57. Normal energy-yielding metabolism
58. The maintenance of normal bones
59. Normal formation of connective tissue
60. The protection of cells from oxidative stress

 

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:

61. Normal sulphur amino acid metabolism
 

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:

62. Normal energy-yielding metabolism
63. Normal functioning of the nervous system
64. Normal psychological function
65. The maintenance of normal mucous membranes
66. The maintenance of normal skin
67. The reduction of tiredness and fatigue

 

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:

68. Normal energy-yielding metabolism
69. Normal mental performance
70. The reduction of tiredness and fatigue
71. Normal synthesis and metabolism of steroid hormones, vitamin D and some neurotransmitters

 

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:

72. Normal energy-yielding metabolism
73. Normal function of cell membranes
74. The maintenance of normal bones
75. The maintenance of normal teeth

 

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:

76. Normal functioning of the nervous system
77. Normal muscle function
78. The maintenance of normal blood pressure

 

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:

79. A growth in muscle mass
80. The maintenance of muscle mass
81. The maintenance of normal bones

 

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 sulfur. 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:

82. Normal energy-yielding metabolism
83. Normal functioning of the nervous system
84. The maintenance of normal mucous membranes
85. The maintenance of normal red blood cells
86. The maintenance of normal skin
87. The maintenance of normal vision
88. The normal metabolism of iron
89. The protection of cells from oxidative stress
90. The reduction of tiredness and fatigue

 

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 metabolize 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:

91. Normal spermatogenesis
92. The maintenance of normal hair
93. The maintenance of normal nails
94. The normal function of the immune system
95. The normal thyroid function
96. The protection of cells from oxidative stress
 

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:

97. Normal energy-yielding metabolism
98. Normal functioning of the nervous system
99. Normal psychological function
100. Normal function of the heart

 

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:

101. Normal iron metabolism
102. The maintenance of normal mucous membranes
103. The maintenance of normal skin
104. The maintenance of normal vision
105. The normal function of the immune system
106. A role in the process of cell specialisation

 

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:

117. Normal energy-yielding metabolism
118. Normal functioning of the nervous system
119. Normal homocysteine metabolism
120. Normal psychological function
121. Normal red blood cell formation
122. Normal function of the immune system
123. The reduction of tiredness and fatigue
124. The process of cell division

 

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 anemia, 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:

150. Normal DNA synthesis
151. Normal acid-base metabolism
152. Normal carbohydrate metabolism
153. Normal cognitive function
154. Normal fertility and reproduction
155. Normal macronutrient metabolism
156. Normal metabolism of fatty acids
157. Normal metabolism of vitamin A
158. Normal protein synthesis
159. The maintenance of normal bones
160. The maintenance of normal hair
161. The maintenance of normal nails
162. The maintenance of normal skin
163. The maintenance of testosterone in the blood
164. The maintenance of normal vision
165. Normal function of the immune system
166. The protection of cells from oxidative stress
167. The process of cell division

 

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.

Meal replacement for weight control

The Health Benefits

168. Substituting one daily meal of an energy restricted diet with a meal replacement contributes to the maintenance of body weight after weight loss

169. Substituting two daily meals of an energy restricted diet with meal replacements contributes to weight loss.

Did you know?

You might think that you’d never be satisfied with a meal replacement, but you’d be surprised how filling they can be. Forget the lurid, sugary shakes of the 80’s diet world – today’s meal replacements have been made with nutrition in mind – not just weight loss. With The 1:1 Diet products, you get 169 health benefits!