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.
Showing posts with label iodine. Show all posts
Showing posts with label iodine. Show all posts
Sunday, September 14, 2008
Friday, September 12, 2008
Nutrition Basics 101
Did you know there are 5 basic types of nutrients that the body needs? These are carbohydrates, proteins, fats (including oil), vitamins and minerals. Water is also important for hydration.
All are equally important to our well-being, although they are needed in varying quantities, from about 250g of carbohydrates a day to less than two micrograms of vitamin B12.
Carbohydrate, fat and protein are usually called macro-nutrients and the vitamins and minerals are usually called micro-nutrients.
Most foods contain a mixture of nutrients (there are a few exceptions, like pure salt or sugar) but it is easier to classify them by the main nutrient they provide. Still, it is worth remembering that everything you eat provides a whole range of essential nutrients.
Meat supplies protein, fat, some B vitamins and minerals (mostly iron, zinc, potassium and phosphorous). Fish, in addition to the above, supplies vitamins A, D, and E, and the mineral iodine.
All are equally important to our well-being, although they are needed in varying quantities, from about 250g of carbohydrates a day to less than two micrograms of vitamin B12.
Carbohydrate, fat and protein are usually called macro-nutrients and the vitamins and minerals are usually called micro-nutrients.
Most foods contain a mixture of nutrients (there are a few exceptions, like pure salt or sugar) but it is easier to classify them by the main nutrient they provide. Still, it is worth remembering that everything you eat provides a whole range of essential nutrients.
Meat supplies protein, fat, some B vitamins and minerals (mostly iron, zinc, potassium and phosphorous). Fish, in addition to the above, supplies vitamins A, D, and E, and the mineral iodine.
Subscribe to:
Posts (Atom)
