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Minerals
 
 

Iron

 

Average male adult: 8.7mg/day. Average female adult: 14.8mg/day. (Best absorbed with vitamin C)

  • Tofu
  • Beans & Pulses (especially pinto, lentils, baked beans)
  • Spinach
  • Cabbage
  • Wheatgerm
  • Wholgrains
  • Parsley
  • Prunes & Dates
  • Dried Apricots
  • Pumpkin Seeds
  • Millet
  • Blackstrap Molasses

 

 

CALCIUM

 

Average adult: 700mg/day

  • Tofu
  • Tahini
  • Green Leafy Vegetables
  • Parsley
  • Watercress
  • Broccoli
  • Swede
  • Almonds
  • Brazils
  • Figs
  • Soya Milk (fortified)

 

 

Zinc

 

Average male adult: 9.5mg/day
Average female adult: 7.0mg/day

  • Wholegrains
  • Wholegrain Rice
  • Lentils
  • Pumpkin seeds
  • Sesame seeds
  • Almonds
  • Wheatgerm
  • Oats

 

  
 

Magnesium

 

Plenty in healthy diet.  

  • Green Leafy Vegetables.
  • Soya Beans.
  • Cashew Nuts.
  • Almonds.
  • Broccoli.
  • Wholegrains.
  • Wheatgerm.
  • Bananas.
  • Prunes.

 

 

Iodine

 

Average adult: 140mg/day.  

  • Green Leafy Vegetables.
  • Seaweeds.
  • Kelp.

Iodine in vegetables depends on soil where grown – seaweeds are rich source.

 

 

Phosphorous, Sulphur & Pottassium

 

Plenty in healthy diet – need good potassium/sodium balance: avoid salt! 

  • Wholegrains.
  • Wheatgerm.
  • Pinto Beans.
  • Chick Peas.
  • Pumpkin Seeds.
  • Potatoes.
  • Yeast Extract.
  • Many Fruits & Vegetables.
  • Nuts.

 

 

Others: Fluorine/Copper/Cobalt/Chromium/Manganese, etc

 

Plenty in healthy diet.  

  • Brewer´s Yeast
  • Green Leafy Vegetables
  • Bananas
  • Potatoes
  • Wholegrains
  • Almonds
  • Legumes
  • Beans & Pulses
  • Seaweeds

 

  

 
 

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