Get Your Minerals

When was the last time you gave any thought to your dietary mineral intake? No, I don't mean popping a few supplements occasionally, I mean really taking a good look at the level of minerals in your diet. If it's been a while, you're not alone.

Minerals perform a variety of jobs in the body. Details of the some of the most important minerals are listed below:

Calcium: Important for healthy bones and teeth. Found in dairy produce, leafy green vegetables, bread, tap water in hard water areas, nuts and seeds (especially sesame seeds), dried fruits, cheese. Vitamin D helps calcium to be absorbed.

Iron: Needed for red blood cells. Found in leafy green vegetables, wholemeal bread, molasses, eggs, dried fruits (especially apricots and figs), lentils and pulses. Vegetable sources of iron are not as easily absorbed as animal sources, but a good intake of vitamin C will enhance absorption.

Zinc: Plays a major role in many enzyme reactions and the immune system. Found in green vegetables, cheese, sesame and pumpkin seeds, lentils and wholegrain cereals.

Iodine: Present in vegetables, but the quantity depends on how rich the soil is in iodine. Dairy products also have plenty of iodine. Sea vegetables are a good source of iodine for vegans.