Minerals
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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
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CALCIUM
Average adult: 700mg/day
- Tofu
- Tahini
- Green Leafy Vegetables
- Parsley
- Watercress
- Broccoli
- Swede
- Almonds
- Brazils
- Figs
- Soya Milk (fortified)
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Zinc
Average male adult: 9.5mg/day
Average female adult: 7.0mg/day
- Wholegrains
- Wholegrain Rice
- Lentils
- Pumpkin seeds
- Sesame seeds
- Almonds
- Wheatgerm
- Oats
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Magnesium
Plenty in healthy diet.
- Green Leafy Vegetables.
- Soya Beans.
- Cashew Nuts.
- Almonds.
- Broccoli.
- Wholegrains.
- Wheatgerm.
- Bananas.
- Prunes.
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Iodine
Average adult: 140mg/day.
- Green Leafy Vegetables.
- Seaweeds.
- Kelp.
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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.
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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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