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Minerals

VeggieBite ...
After a 10 year study on 2000 people, scientists have concluded that drinking fruit and vegetable juice can significantly reduce the risk of developing Alzheimers disease by up to 76%.

SMOOTHIE MAKERS at:
Amazon UK
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JUICERS at:
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Amazon.com

iron I zinc I calcium I iodine I magnesium I phosphorus etc I others

mineral type

the foods you'll find them in

handy notes

iron

For important notes and full description on iron intake
click here

Bran Flakes
Prunes
Chick Peas
Dates
Spinach
Cabbage
Apricots (dried)
Figs
Tofu
Beans
Pulses
Parsley
Molasses
Millet
Wholegrains

Iron is best absorbed with foods that contain Vitamin C. So prepare iron rich foods (accompanied with tomatoes for example and occasionally potatoes...) or eat oranges after your main meal (or fresh orange juice).

Food with the highest source of iron (per portion):

  • Bowl of Bran Flakes - 18mg
  • Chick Peas - 6.2mg
  • Spinach - 4.0mg

Well-being: Helps to maintain strength and stamina. Can be an important supplement for vegetarians if you do not eat enough of a natural balance of iron rich food combinations. Females should generally take twice the male daily intake.

More important notes and full description on iron intake

zinc

Oats
Lentils
Pumpkin Seeds
Wholegrain / Brown Rice
Wheatgerm
Sesame Seeds
Wholegrains
Almonds
Beans

 

 

Although meat and fish contain higher levels of zinc, plant-based foods (like those mentioned here) can also provide a moderate source. Modern-day veg*ns often don't stick to a regular daily intake of wholefoods which provide enough zinc to maintain a healthy balance, so it's usually neccessary to supplement a veggie diet with zinc.
Not enough zinc in the body can cause serious health problems. Just as there are disorders which require a zinc supplement, such as type 2 diabetes and even depression, zinc deficiency can also be associated with hair loss, a dysfunctional immune system and dysfunction of the digestive system, eventually resulting in chronic diarrhea. We have noted that some vegetarians with a poorly balanced diet can begin to suffer acute bad breath problems possibly due to the onset of such a digestive disorder. However, this has not as yet been medically substantiated, but we suggest observation of this possible correlation if bad breath and low zinc levels happen to coincide.
If you think you may be suffering from a zinc deficiency for any reason, first consult your medical practitioner who can make sure you are given the right amount of zinc supplement to help you recover. To maintain a general zinc balance you should follow the recommended daily intake guidelines as set by your country.
Zinc supplements are also often taken as a precautionary measure against colds and to help speed up cold recovery.

About Brown Rice: Brown Rice has a wealth of amazing properties. Easily digested and full of nourishment. Research suggests that a regular diet containing brown rice can prolong human life span.

calcium

Figs
Brazil Nuts
Almonds
Parsley
Watercress
Broccoli
Swede
Soya Milk
Green leafy vegetables
Tofu
Tahini
Goats Cheese

 

To find calcium in dairy products while avoiding cows milk, try goats milk yogurt or sheep's milk yogurt.
Soymilk and Ricemilk are rich in calcium.

Tahini is rich in calcium.

Well-being: Particularly important when growing or even looking after yourself in general. You need calcium for strong bones, teeth and even nails.

  • 0 to 6 years 525mg daily
  • 7-10 years 550mg daily
  • Adult 700mg daily
iodine

Green vegetables
Seaweed
Kelp
Margarine

The amount of Iodine in vegetables depends on where the vegetables are grown. But seaweed is rich in Iodine such as Wakame, Nori and Dulse.

magnesium

Prunes
Bananas
Wholegrains
Wheatgerm
Soya Beans
Cashew Nuts
Green leafy vegetables
Broccoli

 

 

Plenty in a healthy diet.

 

phosphorus

sulphur

potassium

Potatoes
Yeast Extract
All fruit and vegetables
Nuts
Yeast
Wholegrains
Wheatgerm
Chick Peas
Pumpkin Seeds

Avoid using salt whenever possible. There is enough "salt types" in most foods. Get out of the habit of pouring salt all over your food... particularly before you have even tasted it first!

others

(manganese, chromium, copper, fluorine, cobalt etc.)

Seaweed
Beans
Pulses
Green leafy vegetables
Bananas
Wholegrains
Legumes
Almonds
Brewers Yeast

water!

oxygen!

exercise!

The most essential elements and activities of life support

None of us seem to drink enough water. It is an essential ingredient in all cases and helps to flush out much of the nasty stuff we tend to fill our bodies with.

Deep breaths of clean air can work wonders for the blood circulation, clears your head and really wakes up your brain!

Well-being:
30 Minute Tune-Up: (best done about an hour before your main daily meal)
The easiest way to do all these in one go is drink a glass of fresh orange or cranberry juice, wait a few minutes... go for a run... when you get back, an extra large glass of water.... done! 30 minutes a day and you will improve the quality of your life a hundred fold! (Even better, spread over two 15 minute sessions)

More details on exercise

note: consult your physician before engaging in strenuous physical exercise

 

Vegetarian Nutrition Menu
Introduction
Vitamins
Minerals
Protein Fibre E.F.As Carbohydrates
Antioxidants
Glycaemic Index
Not a lot of people know that...
Non-Veg*n Food Additives
Yum Stuff - Recipes
Veggie FAQs

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